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Top down view of creamy pumpkin carrot soup with butter in yellow bowl with spoon.
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Easy Pumpkin and Carrot Soup

This pumpkin carrot soup is an easy, healthy and delicious way to enjoy seasonal pumpkin. It's light yet filling and flavoured with fresh ginger and coriander for a warming, fragrant vegan meal. Preparation is simple and the soup comes together in under 30 minutes.
Course Lunch, Soup
Cuisine gluten free, vegan, vegetarian
Prep Time 11 minutes
Cook Time 18 minutes
Total Time 29 minutes
Servings 6 servings
Calories 104kcal
Author Monika Dabrowski

Equipment

  • Large pot
  • Hand blender

Ingredients

  • 1 pound pumpkin approx. ½ of small pumpkin
  • 1 pound carrots peeled, chopped into chunks
  • 1 red onion finely chopped
  • 2 garlic cloves finely chopped
  • 2 teaspoons fresh ginger peeled, finely chopped
  • 1½ tablespoons olive oil
  • 4 cups vegetable stock hot
  • 1½ teaspoons ground coriander
  • ⅕ teaspoon nutmeg
  • ⅓ teaspoon cayenne pepper or to taste
US Customary - Metric

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 chunks (you will need approx. ½ small pumpkin).
    TIP: You can use the pumpkin seeds to garnish the soup. Simply wipe then dry them in the oven (approx. 330F) for several minutes, peel and enjoy.
  • Make soup base: Heat the oil and cook the onion gently for 3-4 minutes until softened. Add the garlic and ginger and cook for another minute stirring often.
  • Add carrots and pumpkin: Add the pumpkin, carrots, spices as well as most of the stock. Cover and bring up to boil then lower the heat and cook until both vegetables are tender (this should take approx. 20 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.
    • Use a little less 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

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