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    Home » Recipes » Soups

    May 1, 2021 · Modified: Oct 11, 2022 by Katie

    Pumpkin Carrot Soup

    Jump to Recipe Jump To Step-by-Step Photos Jump to Video

    With fall being in full swing, soup season has officially started so it’s time for another delicious soup recipe. This pumpkin carrot soup is healthy comfort food at its best. It's a quick and easy soup that only requires 7 simple ingredients and 10 minutes of prep time.

    3 bowls of pumpkin carrot soup topped with roasted lentils, pumpkin seeds and fresh parsley and crusty bread.

    This nutritious pumpkin soup with carrots is a simple one-pot soup recipe that's flavorful and packed with veggies.

    It's perfect for busy weeknights and can also easily be made ahead of time. Enjoy this delicious pumpkin soup as a starter or a light main dish.

    For more pumpkin recipes to try this pumpkin season check out Vegetarian Stuffed Acorn Squash, Vegan Pumpkin Brownies or Vegan Pumpkin Banana Bread.

    For more soup recipes see Vegetarian Potato Soup, Broccoli Pea Soup or Healthy Mushroom Soup.

    Jump to:
    • Why you'll love this recipe
    • Ingredients & Substitution Notes
    • How to make pumpkin carrot soup
    • Top tips
    • Variations
    • Topping ideas
    • Optional add-ins
    • Side dish options
    • Storage & freezing
    • FAQs
    • More homemade soups
    • 📖 Recipe

    Why you'll love this recipe

    • This nourishing pumpkin carrot soup combines some delicious fall flavors.
    • It's vegan, dairy-free, soy-free and gluten-free.
    • It's meal-prep and freezer-friendly.

    Ingredients & Substitution Notes

    all ingredients needed for pumpkin carrot soup.
    • Onion: White onion or red onion both work.
    • Garlic: Could be replaced with garlic powder if you don't have any fresh garlic on hand.
    • Pumpkin: We went for a Hokkaido pumpkin but this recipe also works with butternut squash or sugar pumpkin. Instead of using fresh pumpkin you could try our simple Homemade Pumpkin Puree.
    • Carrots: Add some additional flavors.
    • Vegetable Stock: Both homemade or store-bought vegetable broth will do the job. Make sure to pick a brand with as few additives as possible.
    • Curry + Cumin Powder: The main spices in this pumpkin soup.
    • Coconut Milk (optional): Adds some creaminess and additional coconut flavors. We recommend using full-fat coconut milk to create a richer soup.
    • Salt & Black Pepper

    See recipe card for quantities.

    How to make pumpkin carrot soup

    Tho make this hearty soup you'll only need one pot and about 10 minutes of prep time.

    hokkaido pumpkin cut in half and deseeded.

    STEP 1: Prepare the pumpkin. Cut the pumpkin in half. Use a spoon to scrape out the pumpkin seeds.

    hokkaido pumpkin chopped into bite-sized cubes on a cutting board.

    Then peel the pumpkin and cut it into small pieces.

    onion and garlic sauteed in a pan.

    STEP 2: Onion + Garlic. Heat some oil in a large soup pot or dutch oven over medium heat. Add chopped onion and garlic and sauté until onion is soft and translucent.

    pumpkin cubes, chopped carrots, curry, cumin, salt and pepper added to the pot.

    STEP 3: Remaining Ingredients. Add the pumpkin cubes, chopped carrots and spices (cumin, curry powder, salt + pepper).

    pumpkin cubes, carrots and spices sauteed in a pan.

    Fry for about 2 minutes to bring out the flavors. If you prefer only subtle curry flavors then add the spices later, just before blending the soup.

    veggie broth added to the pumpkin and carrots.

    Add the veggie broth and bring to a boil.

    pumpkin-carrot mix simmering in veggie broth with a lid on.

    Let simmer for about 20 minutes or until pumpkin cubes are fork-tender.

    pumpkin carrot soup transferred to a blender.

    Let the soup cool. Then transfer to a blender and blend until smooth. Alternatively, you could use an immersion blender. In a final step, add the coconut milk. Taste and adjust seasonings.

    Top tips

    • Pre-chopped vegetables: To save even more time, opt for pre-chopped pumpkin.
    • Don't go overboard with curry powder: The spices release their flavors the longer they are cooked. Don't use too much at the beginning. If you prefer only subtle curry flavors, add curry and cumin when blending.
    • High-Speed Blender: To create an ultra-smooth and creamy pumpkin soup I recommend using a high-speed blender over a hand blender.

    Variations

    • No coconut milk: If you don't like the taste of coconut milk (even though it won't be overly present in the soup), you could use sour cream, creme fraiche or cream cheese instead.
    • Spicy: Spice it up by adding some chili flakes or red pepper flakes.

    Topping ideas

    • Pumpkin Seeds: You can use either store-bought ones or roast the seeds that you removed from the pumpkin. They add some crunchiness and additional texture!
    • (Roasted) Lentils: Add a scoop Crispy Roasted Lentils as a topping.
    • Homemade Croutons: Croutons would also make a great addition to this soup!
    • Extra Spices: I like adding some cayenne pepper and red pepper flakes to add some spiciness. You could even add some chili powder if you like it hot! A little goes a long way here!
    • Fresh Herbs: I also highly recommend adding some fresh herbs such as parsley or coriander!
    3 bowls of pumpkin carrot soup topped with roasted lentils, pumpkin seeds and fresh parsley.

    Optional add-ins

    • Ginger: Turn this into a tangy pumpkin carrot ginger soup by adding a ½ inch piece of fresh ginger or ½ teaspoon of ginger powder.
    • Nutritional Yeast: I also like adding 2 tablespoon of nutritional yeast to create some cheesy flavors.

    Side dish options

    • Crusty Bread: As with any other soup, I love having (toasted) bread as a side dish. I highly recommend Naan Bread, pita or any other type of flatbread.
    • Sandwich: You could take it up a notch and enjoy your bread in form of a sandwich. We love grilled cheese sandwiches or try our Guacamole Sandwich. Use vegan cheese if you want this recipe to be vegan.
    • Salad: Are always a good idea as either a starter or accompanying the soup. Try our Asparagus Green Salad or Vegan Couscous Salad as an example.

    Storage & freezing

    • To store: Store any leftover soup in an airtight container in the fridge for up to 2 days.
    • To freeze: Transfer the soup to a freezer-friendly jar with a lid and freeze for up to 1 month. Let thaw overnight on the counter or in the fridge.
    • To reheat: Let thaw at room temperature. Reheat on low heat on the stove or in the microwave using a microwave-friendly jar.

    FAQs

    What kind of pumpkin is good for soup?

    Butternut squash and Hokkaido pumpkin (also known as Red Kuri squash) are our go-to's when making this soup. They are sweet, rich and easy to find in most grocery stores.

    Is this pumpkin carrot soup healthy?

    Pumpkins and carrots are a good sources of vitamins and minerals such as vitamin A, vitamin C, vitamin E, iron, calcium copper and potassium. You can read more about the health benefits of pumpkin here or the health benefits of carrots here.

    More homemade soups

    • Vegan Potato Soup (Instant Pot + Stovetop)
    • Mushroom Soup Without Cream
    • Quick Tomato Soup (with canned tomatoes)
    • Mexican Bean Soup (quick & easy)

    📖 Recipe

    3 bowls of pumpkin carrot soup topped with roasted lentils, pumpkin seeds and fresh parsley and crusty bread.

    Pumpkin Carrot Soup

    This pumpkin carrot soup recipe is fall comfort food at its best. It's a simple one-pot recipe that can be enjoyed any time of year but tastes especially good during the colder months.
    5 from 4 votes
    Print Pin Rate
    Course: Soup
    Cuisine: American
    Prep Time: 10 minutes
    Cook Time: 20 minutes
    Total Time: 30 minutes
    Servings: 2 people
    Author: Katie
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    Ingredients 
     

    • 1-2 tablespoon olive oil
    • 1 onion *finely chopped
    • 3 garlic cloves *finely chopped or minced
    • 4 cups pumpkin *cut into bite-sized pieces (~1 inch)
    • 1 cup carrots *cut into thick slices
    • 1 teaspoon curry powder
    • ½ teaspoon cumin powder
    • 2-3 cups vegetable broth
    • ⅓ cup coconut milk
    • salt & black pepper

    Instructions

    • Heat some oil (olive oil or vegetable oil) in a large pot over medium heat.
    • Add onion and garlic and sauté until onion is soft and translucent.
    • Add the pumpkin, carrots and spices (curry, cumin, salt + pepper).
    • TIP: If you prefer only subtle curry flavors, add curry and cumin powder later when blending the soup.
    • Add the vegetable broth. Start with 2 cups and add more later if you prefer a thinner soup.
    • Bring to a boil. Then reduce heat and let simmer with a lid on for 20 minutes or until pumpkin and carrots are fork-tender.
    • Let the soup cool slightly. Then transfer it to a high-speed blender and blend until smooth. Alternatively, you could use an immersion blender.
    • Taste and adjust spices. Serve with a swirl of cream, coconut milk or yogurt, your favourite toppings and some fresh herbs such as fresh parsley or cilantro on top.
    Pssst...You can find detailed step-by step-photos right above this recipe card

    Video

    Notes

    • Pre-chopped vegetables: To save even more time, opt for pre-chopped pumpkin.
    • Don't go overboard with curry powder: The spices release their flavors the longer they are cooked. Don't use too much at the beginning. If you prefer only subtle curry flavors, add curry and cumin when blending.
    • High-Speed Blender: To create an ultra-smooth and creamy pumpkin soup I recommend using a high-speed blender over a hand blender.
    • See the step-by-step photos for mroe details.

    Nutrition

    Serving: 1. | Calories: 209kcal | Carbohydrates: 33g | Protein: 5g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 51mg | Potassium: 1116mg | Fiber: 6g | Sugar: 14g | Vitamin A: 30460IU | Vitamin C: 30mg | Calcium: 117mg | Iron: 3mg
    All nutritional information is based on third-party calculations and should be considered estimates.
    Tried this recipe?Leave a rating and comment telling us how you liked it! Or tag @wholefoodsoulfood__kitchen on Instagram so we can admire your creations!

    More Soups

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    • Vegetarian Ramen Recipe
    • Broccoli and Pea Soup

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    katie author of WSK

    Hi, I'm Katie and I am the face behind this website. Click here to learn more about me and my passion for (healthy) food and photography.

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