This pumpkin carrot soup is lightly spiced, satisfying, nutritious, and a delicious way to use seasonal pumpkin. It's easy to make and comes together in under 30 minutes.
See also Polish pumpkin soup!
This pumpkin carrot soup contains a handful of ingredients and is simple to make. It's rich and naturally creamy, packed with fibre, low in carbs and fat and made without any dairy.
Pumpkin and carrots make a fantastic culinary duo. Pumpkin has a delicate, soft texture which makes this soup light (but also filling as pumpkin is rich in fibre). Carrots, on the other hand, provide more substance as well as natural sweetness, complementing mild tasting pumpkin.
Pumpkin carrot soup ingredients and substitutions
- Pumpkin: Use culinary, sugar pumpkin (also called pie or sweet pumpkin) which is widely available at this time of the year. Sugar pumpkins are smaller than field pumpkins which don't have much flavour and only work as Halloween decorations.
- Carrots: you will need approx. 3 medium carrots.
- Onion: I like to use red onion for more natural sweetness but you can use any.
- Ginger.
- Garlic.
- Spices: a combination of coriander, cumin, nutmeg and cayenne. This carrot pumpkin soup is mildly spicy but you can add more cayenne for extra heat.
- Stock: use either vegetable or chicken stock.
- Olive oil.
Do I have to peel carrots and pumpkin
I recommend that you do. Although technically pumpkin skin is edible it is quite tough and takes much longer to cook than the pumpkin flesh. It also doesn't taste very nice! Using unpeeled carrots might make the soup taste too earthy, which is why I recommend peeling these, too.
How to make carrot pumpkin soup: step-by-step
1.Prepare pumpkin: Wash the pumpkin then wipe thoroughly before cutting. Cut in half through the base then using a melon baller or large spoon scoop out the innards and seeds. Peel the pumpkin then cut into cubes (you will need approx. ½ small pumpkin).
2. Make soup base: Heat 1 tablespoon of oil, add the onion, garlic and ginger and cook gently for 3-4 minutes until softened stirring often.
3. Add vegetables: Add cubed pumpkin, carrots, spices as well as most of the stock and cook until both vegetables are tender (this should take approx. 20 minutes).
4. Puree: Remove from the heat and puree the soup until creamy. Top up with a little more stock if required, adjust the seasoning and enjoy!
Serving suggestions
This pumpkin and carrot soup is delicious on its own, with a knob of butter/vegan spread or a splash of coconut milk. You can also serve it with croutons, soda bread or easy homemade cheese breadsticks.
Can I use pumpkin puree to make this soup
Yes, you can if that's what you have on hand, though you'll have to use adjust the method (as pumpkin puree is a ready-to-eat product). If using canned pumpkin follow these steps to make your carrot and pumpkin soup:
1)Make the soup base as in Step 2 below.
2) Add the carrots, spices and most of the stock. Stir, cover and bring to the boil then lower the heat and simmer for approx. 15 minutes (or until the carrots are cooked).
3) Add the pumpkin puree, stir, cover and bring to the boil again then lower the heat and cook for 1 minute.
4) Puree as in Step 4 below.
Top tips
- Use culinary, sugar pumpkin, not carving pumpkin.
- Try not to overcook the soup (so the vegetables retain their flavour). Cook just until the vegetables are tender, then remove from the heat and puree.
- Reserve some of the stock to start with and add more, if required, once you've pureed the soup.
- Do not add any salt until you've pureed the soup (the stock usually contains a lot of salt so you may not need to add any).
- Refrigerate leftover pumpkin carrot soup for up to 3 days.
- Freeze for up to 3 months.
More autumnal soups to try next
- Simple Butternut Squash Lentil Soup
- Roasted Sweet Potato Soup with Spinach
- Creamy Beet Soup with Fennel
- Creamy Broccoli Soup
See also these other easy, delicious soup recipes including this collection of creamy vegan soups.
Recipe
Pumpkin and Carrot Soup
Equipment
- Large pot
- Stick blender
Ingredients
- 1 pound (450 g) pumpkin approx. ½ of small pumpkin
- 14.11 ounces (400 g) carrots approx. 3 med. carrots, peeled, chopped
- 1 red onion finely chopped
- 2 garlic cloves finely chopped
- 1 tablespoon olive oil
- 1½ teaspoons fresh ginger finely chopped
- 3½ cups (750-800 ml) vegetable stock hot
- 1½ teaspoons ground coriander
- ½ teaspoon onion granules and cumin each
- ⅕ teaspoon nutmeg and cayenne pepper each
Instructions
- Prepare pumpkin: Wash the pumpkin then wipe thoroughly before cutting. Cut in half through the base then using a melon baller or large spoon scoop out the innards and seeds. Peel the pumpkin then cut into cubes (you will need approx. ½ small pumpkin).
- Make soup base: Heat 1 tablespoon of oil, add the onion, garlic and ginger and cook gently for 3-4 minutes until softened stirring often.
- Add carrots and pumpkin: Add the cubed pumpkin and carrots, spices, most of the stock and cook until both vegetables are tender (approx. 15 minutes).
- Puree: Remove from the heat and puree the soup until creamy. Top up with a little more stock if required, adjust the seasoning and serve.
Notes
- Use culinary, sugar pumpkin, not carving pumpkin. (See post for instructions on how to make this soup using pumpkin puree).
- Try not to overcook the soup (so the vegetables retain their flavour). Cook just until the vegetables are tender, then remove from the heat and puree.
- Reserve some of the stock to start with and add more, if required, once you've pureed the soup.
- Do not add any salt until you've pureed the soup (the stock usually contains a lot of salt so you may not need to add any).
- Refrigerate leftover pumpkin carrot soup for up to 3 days.
- Freeze for up to 3 months.
Nutrition
*Nutritional information is automatically generated and should be considered as an estimate.
**A note about baking: If using a fan-assisted oven refer to your appliance's instructions and adjust the temperature accordingly.
Keep in touch!
If you make this pumpkin carrot soup I'd love to know how it turned out for you. Did you use raw pumpkin or pumpkin puree? 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!
Karman Meyer, RD LDN (@KarmanRD) says
So creative and flavorful! Love the beautiful colors, too!
Monika says
Thank you!
Le Coin de Mel says
Your soup looks absolutely delicious, Monika! I love pumpkin soup. It reminds me of my childhood. I'd really like to try your soup! Thanks for joining in with #FreeFromFridays.
Monika says
Thanks Mel!
Angie | Fiesta Friday says
I love this! Thanks for the perfect recipe!
Monika says
Thanks Angie!
Corina says
This looks lovely and healthy!
Monika says
Thank you Corina!
hijackedbytwins says
Oooh I am loving all of the recent soup recipes. I have to get making some now that it is getting colder. Thank you for sharing with #CookBlogShare x
Monika says
Thank you Kirsty, I've been making more soups than ever this autumn, I'll probably link up another one soon:)
petra08 says
We always have an argument regarding tofu, I love it and M, not so much! Saying that this recipe might be just the thing that will change his mind, it looks and sounds delicious 🙂
Thank you for bringing this to Fiesta Friday, a perfect recipe for sharing 🙂
Monika says
Thank you Petra, I face a similar challenge with my kids every day, someone always doesn't like something. Oh, well... Happy FF:)
petra08 says
🙂 x
choclette says
Pumpkin soup is my absolute favourite soup. Love the colour and the flavour. Yours looks so delicious and I like the addition of smoky tofu.
Monika says
Thank you! I am glad you like the smoky tofu, it was a last minute thought but I was very pleased with this addition, it tasted great.