Creamy Spiced Pumpkin Carrot Soup

This creamy, vegan pumpkin carrot soup is a warming and delicious autumnal recipe.  Lightly spiced and simple to make it comes together in just over 30 minutes.

Pumpkin soup is such a classic autumnal dish, healthy, delicious and so easy to make, and this creamy, spiced pumpkin carrot soup recipe is no exception.  I combined the pumpkin with carrots for more sweetness, added a few spices and the result is a deliciously warming, creamy, nourishing soup.

Pumpkin is one of the main reasons I get excited about this time of year. It not only looks super appealing but is also a fantastic culinary ingredient.  I love to use pumpkin in all its forms.  Pumpkin puree can be used to make an easy pumpkin cake, soft pumpkin cookies and healthy pumpkin pancakes.  Raw pumpkin is just as great in baking and I've used it to make a healthy pumpkin cake and pumpkin muffins with chocolate streusel topping.

I also like to make savoury dishes using pumpkin, such as this roasted pumpkin pasta with arugula and garlic.  This recipe involved cutting and peeling the pumpkin, roasting it and then adding into the pasta.  This pumpkin and carrot soup uses a similar preparation method except the raw pumpkin pieces are added into the soup without being roasted.  This method is quick and easy to do and ensures the vegetables become infused with the spices during cooking producing a delicious and warming dish.

Equipment you'll need

• Kitchen scale and measuring cup
• Large cutting board and knife
• Large pot and spoon
• Hand blender

How to make pumpkin carrot soup: step-by-step

1.To prepare the pumpkin cut it into thick wedges, place each on its side and cut the skin off slicing downwards. Chop into similar size pieces.

1

2. In a large pot heat up the oil, add the bay leaf, garlic, ginger, onion and celery and fry gently for 3 minutes stirring occasionally.  Add the spices, stir and fry for another minute.

2

3. Add the carrots, pumpkin and stock. Stir, cover and bring to the boil then simmer for about 25 minutes.

3

4. Remove from the heat, discard the bay leaf and add the chopped cilantro.

4

5. Puree until smooth.  Add a splash of water if needed, season to taste and serve!

5

Top tips for making carrot pumpkin soup

• Pumpkin: Use sugar/culinary pumpkin, not carving pumpkin. I do not recommend using ready-to-eat pumpkin puree in this recipe.
• Spices: You can use a touch of your favourite curry powder and omit the cumin and coriander. Add a chilli pepper for a bit of bite if you like.
• Serving: Serve on its own, with a splash of coconut milk or dollop of yogurt/sour cream.
• Freezing: freeze individual portions for up to 3 months.

More creamy vegan soup recipes

• Creamy Roasted Butternut Squash with Lentils
• Creamy Mushroom Potato Soup (Dairy Free)

Check out this collection of ALL my creamy vegan soups!

KEEP IN TOUCH!

If you make this pumpkin carrot soup I'd love to know how it turned out for you.  Did you use a different combination of spices? Let me know in the comments below, thanks!

Follow me on Facebook, Instagram and Twitter for regular recipe updates!   Or you could subscribe to this blog and receive all my latest recipes right into your mailbox!

Creamy Spiced Pumpkin Carrot Soup

This nourishing, spiced pumpkin carrot soup is a warming and delicious autumn recipe.

0 from 0 votes

Print Pin Rate

Course: Lunch, Soup

Cuisine: International

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Servings: 8 portions

Calories: 85.12kcal

Author: Monika Dabrowski

Ingredients

• 500 g pumpkin peeled, roughly chopped
• 500 g carrots peeled, roughly chopped
• 1 onion finely chopped
• 1/2 celery stalk finely chopped
• 2 garlic cloves finely chopped
• 2 tbsp olive oil
• 1 bay leaf
• 1 tbsp fresh ginger finely chopped
• 750 ml hot vegetable stock (from a cube)
• 1 tsp each: paprika and ground coriander
• 1/2 tsp each: nutmeg and cumin
• 1/3 tsp ground allspice
• Sea salt and pepper to taste

Metric - US Customary

Instructions

• To prepare the pumpkin cut it into thick wedges, place each on its side and cut the skin off slicing downwards. Chop into similar size pieces.
• In a large pot heat up the oil, add the bay leaf, garlic, ginger, onion and celery and fry gently for 3 minutes stirring occasionally. Add the spices, stir and fry for another minute, then add the carrots, pumpkin and stock. Stir, cover and bring to the boil then simmer for about 25 minutes.
• Remove from the heat, discard the bay leaf and add the chopped cilantro. Puree until smooth.  Add a splash of water if needed, season to taste and serve!

Notes

• Pumpkin: Use sugar/culinary pumpkin, not carving pumpkin. I do not recommend using ready-to-eat pumpkin puree in this recipe.
• Spices: You can use a touch of your favourite curry powder and omit the cumin and coriander. Add a chilli pepper for a bit of bite if you like.
• Serving: Serve on its own, with a splash of coconut milk or dollop of yogurt/sour cream.
• Freezing: freeze individual portions for up to 3 months.

Nutrition

Serving: 1serving | Calories: 85.12kcal | Carbohydrates: 13.01g | Protein: 1.43g | Fat: 3.75g | Saturated Fat: 0.55g | Sodium: 419.88mg | Potassium: 432.57mg | Fiber: 2.3g | Sugar: 6.09g | Vitamin A: 15961.56IU | Vitamin C: 10.56mg | Calcium: 38.27mg | Iron: 0.72mg

*Nutritional information is automatically generated and should be considered as an estimate.

Tried this Recipe? Pin it for Later!Mention @Monika8021 or tag #EverydayHealthyRecipes!