Pumpkin Carrot Soup

Author: Katie

Creamy pumpkin carrot soup made in one pot with curry, cumin and a splash of coconut milk – no cream needed. 10 minutes of prep, vegan, gluten-free and freezer-friendly.

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5 from 5 votes

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Prep Time: 10

Cook Time: 20

Total Time: 30

Course: Soup

Cuisine: American

Servings: 2 servings

Ingredients

1-2 tablespoon (1 tablespoon) olive oil
1 onion *finely chopped
3 garlic cloves *finely chopped or minced
4 cups (500 g) (Hokkaido) pumpkin cubes OR 1 can (15 oz / 425 g) pumpkin puree *cut into bite-sized pieces (~1 inch)
1 cup (150 g) carrots *cut into ½-inch slices
1 teaspoon curry powder
½ teaspoon cumin powder
2-3 cups (460 - 690 ml) vegetable broth
⅓ cup (80 ml) coconut milk
salt & black pepper to taste

You can find detailed step-by step-photos above the recipe card.

Instructions

Heat the oil in a large pot over medium heat. Add onion and garlic and sauté until the onion is soft and translucent.
1-2 tbsp olive oil, 1 onion, 3 garlic cloves
Add the pumpkin, carrots and spices (curry, cumin, salt + pepper) and fry for about 2 minutes. If using canned pumpkin, add only the carrots and spices here – the pumpkin goes in with the broth. TIP: If you prefer only subtle curry flavors, add curry and cumin later when blending the soup.
4 cups (Hokkaido) pumpkin cubes OR 1 can (15 oz / 425 g) pumpkin puree, 1 cup carrots, 1 tsp curry powder, ½ tsp cumin powder
Add the vegetable broth (and the canned pumpkin, if using). Start with 2 cups and add more later if you prefer a thinner soup.
2-3 cups vegetable broth
Bring to a boil. Then reduce heat and let simmer with a lid on for about 20 minutes, or until the carrots are completely fork-tender.
Let the soup cool slightly. Then transfer it to a high-speed blender and blend until smooth (fill no more than halfway and vent the lid). Alternatively, you could use an immersion blender.
Stir in the coconut milk. Taste and adjust spices and texture. If the soup is too thick, add a splash more vegetable broth. If it's too thin, let it simmer uncovered for a few extra minutes. Serve with a swirl of coconut milk or yogurt, your favorite toppings and some fresh herbs.
⅓ cup coconut milk

Video

Notes

Choose the right pumpkin: Hokkaido (red kuri) pumpkin is great because you can eat the skin once it's cooked - no peeling required! I peeled it in the video, but have tested it without peeling since then and the skin softens completely and blends right in. Butternut squash or sugar pumpkin also work (their skin is edible but tougher – peel it for the silkiest soup).
Canned pumpkin: Works great too – just make sure it's 100% pure pumpkin, not pumpkin pie filling.
Don't go overboard with curry powder: The spices release their flavors the longer they are cooked. If you prefer only subtle curry flavors, add curry and cumin when blending.
Make sure the carrots are completely soft before blending, or the soup won't be silky smooth.
High-Speed Blender: To create an ultra-smooth and creamy pumpkin soup I recommend using a high-speed blender over a hand blender.
Storage: fridge 3–4 days, freezer up to 3 months. Thaw in the fridge.

Nutrition

All nutritional information is based on third-party calculations and should be considered estimates.

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