This carrot pumpkin soup is creamy, flavorful, and so satisfying - a soup I never get tired of making, especially on chilly fall nights.
It's made with simple, seasonal ingredients like carrots and pumpkin, a few spices, and stock, and comes together in about 40 minutes. Using Hokkaido pumpkin makes it even quicker since you don't need to peel it.
Budget-friendly and comforting, it's perfect with a blanket in front of the TV. For another cozy soup, try the Creamy Sweet Potato and Pumpkin Soup.
Prep Time: 15 minutes | Cook Time: 20 minutes | Ingredients: 16 + salt & pepper | Servings: 4-6 | Difficulty: Easy
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Recipe ingredients
Pumpkin: Use Hokkaido (no peeling needed) or butternut squash for the best flavor. Other flavorful pumpkins like sugar pumpkin work, but avoid Halloween pumpkins - they're only for decoration.
Carrots: Cube or slice them. Check out this Carrot and Broccoli Soup, too.
Broth and seasoning: Use good-quality vegetable or chicken stock and adjust salt as needed.
- Warming spices like ginger, coriander, cumin, nutmeg, and chili.
- Add a splash of soy sauce and lemon juice.
See the recipe card for full information on ingredients and quantities.
How to make carrot and pumpkin soup?
Step #1: Halve the pumpkin and remove the seeds.
Step #2: Chop the pumpkin into cubes.
Also, chop the carrots, and set them aside. Chop the onions and set them aside. Finely chop the garlic and the ginger. Keep them separated from the onions.
Step #3: Cook the onion in butter until translucent. Add garlic, ginger, cumin, coriander, nutmeg, pepper flakes, salt, and pepper, and stir for 30 seconds. Add vegetables and cook for 2-3 minutes.
Step #4: Add stock, bring to a boil, and simmer, covered, for 15-20 minutes or until soft.
Step #5: Blend the soup with an immersion blender. Add coconut milk, soy sauce, and lemon juice. Stir well and adjust the taste.
Step #6: Roast the seeds in a dry pan for 2-3 minutes. Transfer them to a plate until ready to serve.
Tips
Chop the carrots into smaller cubes than the pumpkin so that both veggies are cooked simultaneously.
Blender: For a smooth soup, an immersion blender works best. If you use a regular blender, let the soup cool 5 minutes first, blend in half-full batches, cover the lid with a folded kitchen towel, and increase speed gradually to avoid burns or spills. Repeat with remaining batches.
Make the soup vegan: Use olive oil or coconut oil instead of butter.
Make ahead, store and reheat
Let the carrot and pumpkin soup come to room temperature, then refrigerate it.
Refrigerate in an airtight container for about 3-4 days.
Freeze it for up to 3 months. Defrost and reheat it before serving.
Reheat on the stovetop. If it is too thick, add a splash of broth or nut milk (or any other milk).
More easy vegetable soups
If you like this carrot pumpkin soup, you might also enjoy other easy vegetable soups like the Italian Zucchini Soup, Carrot and Celery Soup, or a simple Leek and Potato Soup (No Cream). These soups all share seasonal, easy-to-find ingredients and come together quickly for weeknight dinners.
What to serve with it?
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📖 Recipe
Carrot Pumpkin Soup - Quick and Creamy
Equipment
- Large soup pot or Dutch oven
- Immersion blender
Ingredients
- 1.7 lbs pumpkin Note 1
- 1.3 lbs carrots
- 1 thumb-size piece of ginger
- 2 garlic cloves
- 1 onion
- 2 tablespoons butter or olive or coconut oil
- 1 teaspoon coriander
- 1 teaspoon cumin
- ⅛ teaspoon nutmeg
- ½ teaspoon red pepper flakes or to taste
- 4 ½ cups vegetable broth Note 2
- 1 can coconut milk
- 2 tablespoons soy sauce
- 1-2 tablespoon lemon juice to taste
- 2 tablespoons pumpkin seeds/ pepitas
- fine sea salt and black pepper
- fresh parsley or cilantro
Instructions
- Chop pumpkin: Halve the pumpkin or squash and peel it (Hokkaido pumpkin doesn't need peeling, but anything else does). Slice it thickly and cut the slices into even cubes.1.7 lbs pumpkin
- Chop vegetables: Peel the carrots and cut them into slightly smaller cubes than the pumpkin cubes. Peel and chop the onion, garlic, and ginger, and keep them separated.1.3 lbs carrots + 1 thumb-size piece of ginger + 2 garlic cloves + 1 onion
- Saute: Melt the butter in a large pot. Cook the onion on medium heat for about 3 minutes or until translucent. Add the garlic, ginger, cumin, coriander, a few gratings of nutmeg, red pepper flakes, salt, and pepper, and stir for 30 seconds.2 tablespoons butter + onion + garlic + ginger + 1 teaspoon coriander + 1 teaspoon cumin + ⅛ teaspoon nutmeg + ½ teaspoon red pepper flakes +fine sea salt and black pepper
- Add pumpkin and carrot cubes and stir for 2-3 minutes.
- Simmer: Add stock, cover, bring to a boil, and simmer for 15-20 minutes or until soft.4 ½ cups vegetable broth
- Blend the soup with an immersion blender (Notes 3,4).
- Add coconut milk, soy sauce, and one tablespoon of lemon juice. Stir well and reheat the soup.1 can coconut milk + 2 tablespoons soy sauce + 1-2 tablespoon lemon juice
- Adjust the taste with more lemon juice, salt, and pepper.
- Roast the seeds (if not already roasted) in a dry pan for 2-3 minutes or until golden and fragrant. Shake the pan frequently, and don't let them unattended; they will burn quickly. Transfer them to a plate until ready to serve.2 tablespoons pumpkin seeds/ pepitas
- Sprinkle the soup with the roasted seeds and chopped parsley or cilantro before serving. You can swirl a little coconut milk into each bowl if you like.fresh parsley or cilantro
Notes
- Pumpkin: I always use Hokkaido pumpkin (red Kuri squash) or butternut squash; they have the best flavor. If you choose something else, ensure it's a flavorful sort, for instance, sugar pumpkin.
- Stock: You can also use chicken stock.
- For blending hot soups and liquids, it's best to use an immersion blender. If using a blender, let the soup cool slightly. Otherwise, it might cause an explosion.
- Blend the soup in batches. Place a folded kitchen towel on top of the blender and hold it in place with your hand. Increase the speed gradually. Transfer the soup to a pot and repeat with the next batch.
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