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    Home » Recipes » Soups/Salads

    Pumpkin Carrot Soup 2 Ways

    October 13, 2021 By Monika Last Updated February 3, 2022 15 Comments

    Jump to Recipe

    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!

    Top down view of creamy pumpkin carrot soup with butter in yellow bowl with spoon.

    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

    Ingredients for making pumpkin and carrot soup in individual dishes.
    Pumpkin carrot soup ingredients.
    • 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.

    Frying chopped red onions for soup in pot.

    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).

    Chopped carrots with spices in soup pot.

    3. Add the pumpkin puree, stir, cover and bring to the boil again then lower the heat and cook for 1 minute.

    Combining carrots with stock and pumpkin puree in pot.

    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!

    Pureeing pumpkin carrot soup with stick blender in pot.

    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.

    Peeled wedges of pumpkin and carrots with knife.

    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.

    Chunks of pumpkin and carrot in pot with water.

    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.

    Side view of creamy carrot pumpkin soup in yellow bowl with spoon.

    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!

    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!

    Top down view of creamy pumpkin carrot soup with butter in yellow bowl with spoon.

    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.
    No ratings yet
    Print Pin Rate
    Course: Lunch, Soup
    Cuisine: vegan
    Prep Time: 6 minutes
    Cook Time: 17 minutes
    Total Time: 23 minutes
    Servings: 6 servings
    Calories: 104kcal
    Author: Monika Dabrowski

    Equipment

    • Large pot
    • Stick blender

    Ingredients

    • 15 ounces (425 g) pumpkin puree 1 can, or raw culinary pumpkin, see Instructions
    • 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
    • 3⅕ cups (750-800 ml) vegetable stock hot
    • 1½ teaspoons ground coriander
    • ⅔ teaspoon ground cumin
    • ½ teaspoon onion granules
    • ¼ teaspoon nutmeg and cayenne pepper each

    Instructions

    Method 1: Using pumpkin puree

    • Heat up 1 tablespoon of oil, add the onion, garlic and ginger and cook gently for 3-4 minutes until softened stirring often.
    • Add the carrots, spices and stock. Stir, cover and bring to the boil then lower the heat and simmer for approx. 15 minutes (or until the carrots are cooked).
    • Add the pumpkin puree, stir, cover and bring to the boil again then lower the heat and cook for 1 minute.
    • Remove from the heat, top up with a little more stock (or water) if required, adjust the seasoning and serve.

    Method 2: Using raw pumpkin

    • 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.
    • Start making the soup as per Instructions above (Step 1 above).
    • Add chunks of pumpkin into the pot along with the carrots, spices, most of the stock (Step 2 above) and cook until both vegetables are tender (approx. 15 minutes).
    • See Step 4 above.

    Notes

    • 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.

    Nutrition

    Serving: 1serving | Calories: 104kcal | Carbohydrates: 16g | Protein: 4g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 89mg | Potassium: 512mg | Fiber: 5g | Sugar: 6g | Vitamin A: 22164IU | Vitamin C: 9mg | Calcium: 58mg | Iron: 2mg

    *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.

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

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    1. Karman Meyer, RD LDN (@KarmanRD)

      November 10, 2017 at 4:42 am

      So creative and flavorful! Love the beautiful colors, too!

      Reply
      • Monika

        November 10, 2017 at 8:28 am

        Thank you!

        Reply
    2. Le Coin de Mel

      November 02, 2017 at 12:20 am

      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.

      Reply
      • Monika

        November 02, 2017 at 8:02 am

        Thanks Mel!

        Reply
    3. Angie | Fiesta Friday

      October 27, 2017 at 12:32 am

      I love this! Thanks for the perfect recipe!

      Reply
      • Monika

        October 27, 2017 at 7:51 am

        Thanks Angie!

        Reply
    4. Corina

      October 24, 2017 at 12:40 pm

      This looks lovely and healthy!

      Reply
      • Monika

        October 24, 2017 at 6:30 pm

        Thank you Corina!

        Reply
    5. hijackedbytwins

      October 23, 2017 at 3:22 pm

      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

      Reply
      • Monika

        October 23, 2017 at 7:59 pm

        Thank you Kirsty, I've been making more soups than ever this autumn, I'll probably link up another one soon:)

        Reply
    6. petra08

      October 22, 2017 at 9:22 pm

      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 🙂

      Reply
      • Monika

        October 23, 2017 at 12:45 pm

        Thank you Petra, I face a similar challenge with my kids every day, someone always doesn't like something. Oh, well... Happy FF:)

        Reply
        • petra08

          October 23, 2017 at 5:26 pm

          🙂 x

          Reply
    7. choclette

      October 22, 2017 at 3:29 pm

      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.

      Reply
      • Monika

        October 22, 2017 at 8:18 pm

        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.

        Reply

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