Pumpkin Carrot Soup 2 Ways

This creamy, delicious pumpkin carrot soup can be made using either pumpkin puree or raw pumpkin.  Lightly spiced, satisfying and nutritious it comes together in just over 20 minutes.

Check out also my creamy butternut squash lentil soup!

This pumpkin and carrot soup is made using a handful of ingredients and is ready in no time.

Pumpkin is quite a bland vegetable so combining it with carrots improves the flavour as well as colour of this soup. Carrots have a denser texture than pumpkin which also gives this soup a bit more substance.

What I also love about this carrot and pumpkin soup is the fact that you can make it with either raw or canned pumpkin. So you don't have to wait for the pumpkin season to enjoy a bowl of delicious, autumnal goodness!

Pumpkin carrot soup ingredients and substitutions

• Pumpkin: use either pumpkin puree or raw culinary pumpkin (see Methods below).
• Carrots.
• Red onion: these add sweetness but you can use any onion.
• Ginger.
• Garlic.
• Spices: this soup is mildly spicy but you can add more cayenne for extra heat.
• Stock: use either vegetable or chicken stock. It is important to use 2 stock cubes.
• Olive oil.

Method 1: Recipe instructions using pumpkin puree

Top tip

Make sure you use 100% pumpkin puree, not canned pumpkin pie filling.

1.Heat up 1 tablespoon of oil, add the onion, garlic and ginger and cook gently for 3-4 minutes until softened stirring often.

2. Add the carrots, spices and 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. Remove from the heat, top up with a little more stock (or water) if required, adjust the seasoning and enjoy your pumpkin and carrot soup!

Method 2: Instructions for using raw pumpkin

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

Top tip

Weigh the pumpkin after peeling.

2. Start making the soup as per Instructions above (Step 1).

3. Add chunks of pumpkin into the pot along with the carrots, spices as well as most of the stock (Step 2 above) and cook until both vegetables are tender.

4. Remove from the heat, puree, top up with more stock if needed and serve (Step 4 above).

What pumpkin to use

I recommend using culinary, sugar pumpkin (also called pie or sweet pumpkin) as it's got lots of flavour and is widely available at this time of the year.  Sugar pumpkins are smaller than field pumpkins which don't have much flavour and work better as Halloween decorations. (If you use this type of decorative pumpkin your carrot pumpkin soup will be bland).

Which method is better

In terms of flavour both pumpkin puree and raw pumpkin work equally well. Using readymade pumpkin puree, however, is quicker, involves less work and allows you to make this soup any time you like, not just when pumpkin is in season.

Serving suggestions

This carrot pumpkin 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 homemade pumpkin puree

Yes, you can! While it's not always a good idea to use homemade and canned pumpkin puree interchangeably in baking it's absolutely fine to use either in this pumpkin and carrot soup recipe.

Canned pumpkin tends to be a little denser than homemade pumpkin puree so you may not need to add all the stock if using homemade. Add a little less during cooking and top up if necessary after you've pureed the soup.

Top tips and FAQs

• Make this soup using either pure pumpkin puree (not pumpkin pie filling) or raw culinary pumpkin (equal amounts).
• If using raw pumpkin weigh it after peeling and removing the seeds. Add it into the soup along with the carrots (see Method 2).
• Using raw pumpkin will add approx. 10 minutes to preparation time.
• Do not overcook the soup (so the vegetables retain their flavour). Cook until tender, remove from the heat then puree.
• Canned pumpkin puree is a ready-to-eat ingredient and should be added towards the end of cooking (see Method 1).
• The type of pumpkin you use will determine the colour of your soup (canned pumpkin puree tends to be darker than raw pumpkins - the soup in the photos was made using pumpkin puree).
• Do not add any salt until you've pureed the soup (the stock cubes contain a lot of salt so you may not need to add any).
• Refrigerate leftover carrot and pumpkin soup for up to 3 days.
• Freeze for up to 3 months.

Related recipes you might also like

• Mashed Roasted Carrots
• Creamy Mushroom Potato Soup (Dairy Free)
• Roasted Pumpkin Pasta Recipe

Check out this collection of creamy vegan soups or ALL my soup recipes!

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!

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