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Easy Carrot Pumpkin Soup

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An autumnal carrot pumpkin soup that is packed with warm flavors. The perfect mix of textures and flavors for a cozy evening on the couch.

overhead view of a bowl of creamy pumpkin soup on a black background with a spoon and lemon wedges.

This fragrant carrot pumpkin soup is nourishing and comforting and has a beautiful silky texture. For us, the perfect fall soup that’s best enjoyed on a chili night cuddled in a blanket in front of the television.

And if you need another idea, check out the Creamy Sweet Potato and Pumpkin Soup.

Why should you make pumpkin carrot soup this fall?

  • Seasonal: This is a wonderfully seasonal recipe that uses seasonal ingredients and is comforting and full of warm flavors.
  • Budget-friendly: Cooking seasonally also means that the product is not expensive.
  • Few ingredients: Only two main ingredients, stock or broth, and some spices.
  • Quick: It only takes about 40 minutes to get dinner on the table; you’ll be even faster if you use Hokkaido, which doesn’t need to be peeled.
  • Healthy: The pumpkin carrot soup is full of nutrients, high in fiber, full of good carbs, and gluten-free. The beta-carotin contained in the pumpkin and carrots boosts the immune system.

Recipe ingredients

listed ingredients for making soup with carrots, coconut milk and carrots.

Pumpkin:

  • I always use Hokkaido (red Kuri squash) or butternut squash; they have the best flavor. Hokkaido doesn’t have to be peeled either, so that’s a great thing too. Anything else you might use (including butternut squash) must be peeled.
  • You can use other pumpkin sorts, but ensure they are flavorful, for instance, sugar pumpkins.
  • Don’t use Halloween pumpkins; they are tasteless and should only be used for decoration.
  • Carrots: You can cube or slice them.
  • Vegetable broth: Use a good-quality product. Check how salty it is and adjust the salt you need accordingly.
    • Chicken stock can be used instead.
  • Spices: All warming spices like ginger, coriander, cumin, nutmeg, and chili. You will also need soy sauce and a bit of lemon juice to lift the flavor.

How to make carrot and pumpkin soup?

  • Prepare vegetables: Cut the pumpkin into cubes (1) and the carrots into slightly smaller cubes or slices (2). Peel and chop the onion (3), garlic, and ginger, and keep them separated (4).
whole hokkaido pumpkin, then halved and cubed.
collage of three pictures of chopped carrots and onion, and garlic and ginger on a cutting board.
  • Saute: Melt the butter in a large pot. Cook the chopped onion until translucent (5), then add garlic, ginger, cumin, coriander, nutmeg, pepper flakes, salt, and pepper, and stir for 30 seconds.
    • Add vegetables and saute for 2-3 minutes, stirring frequently (6).
collage of two pictures of sauteing onions and then squash and carrots in a dutch oven.
  • Cook: Add stock, bring to a boil, and simmer, covered, for 15-20 minutes or until soft.
  • Blend the soup with an immersion blender (7).
  • Add coconut milk, soy sauce, and one tablespoon of lemon juice. Stir well and reheat the soup.
  • Adjust the taste with more lemon juice, salt, and pepper (8).
collage of two pictures of blending soup with an immersion blender and adding spices.
  • Roast the pepitas in a dry pan for 2-3 minutes. Shake the pan frequently (9). Transfer them to a plate until ready to serve.
close up of frying pepitas in a dry pan.

Expert Tips

Chop the carrots into smaller cubes than the pumpkin so that both veggies are cooked simultaneously.

An immersion blender is recommended to blend carrot and pumpkin soup or other hot liquids.

You can blend the soup in a blender but take caution; the steam from the hot liquid will create too much pressure, which might cause the lid to pop off, which can cause severe burns and damage.

To blend the soup in a blender, you must follow a few steps:

  • Let the soup cool for about 5 minutes.
  • Blend in batches; the blender should only be half full.
  • Place a folded kitchen towel on the lid and hold it in place with your hand.
  • Increase the speed gradually. Transfer the creamy soup to another pot or serving bowl and repeat with the next batch.
creamy pumpkin soup with carrots and coconut milk in a bowl.

Recipe FAQ

Can I make this vegan?

Absolutely. Use olive oil or coconut oil instead of butter.

Can I cook it in advance?

Let the carrot and pumpkin soup come to room temperature, then refrigerate it.
Reheat on the stovetop. If it is too thick, add a splash of broth or nut milk (or any other milk).

How to store?

Refrigerate in an airtight container for about 3-4 days.
Freeze it for up to 3 months. Defrost and reheat it before serving.

How to serve?

Serve immediately or reheat the carrot pumpkin soup.

Main dish:

  • We always have it crusty bread, for instance, this Soda Bread without Buttermilk. French baguette, sourdough, or dinner rolls are all great options.
  • To make it a complete meal, serve a salad on the side.

Starter: The soup also makes a great starter; it’s an excellent soup for Thanksgiving or Christmas dinner.

close up of a bowl of soup with carrots and squash, topped with pepitas.

More soup recipes

Recipes for the holidays

Check out the web story for this recipe: How to make Carrot Pumpkin Soup

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overhead view of a bowl of creamy pumpkin soup on a black background with a spoon and lemon wedges.

Easy Carrot Pumpkin Soup

An autumnal carrot pumpkin soup that is packed with warm flavors. The perfect mix of textures and flavors for a cozy evening on the couch.
5 from 3 votes
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Course: Appetizer, Main Course, Soup
Cuisine: American
Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 4 -6
Calories: 368kcal
Author: Adina

Equipment

  • Large soup pot or Dutch oven
  • Immersion blender

Ingredients  

  • 1.7 lbs pumpkin 800 g, Note 1
  • 1.3 lbs carrots 600 g
  • 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
  • teaspoon nutmeg
  • ½ teaspoon red pepper flakes or to taste
  • 4 ½ cups vegetable broth 1 liter, Note 2
  • 1 can coconut milk
  • 2 tablespoons soy sauce
  • 1-2 tablespoon lemon juice to taste
  • 2 tablespoons 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • Adjust the taste with more lemon juice, salt, and pepper.
  • Roast the pepitas (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.
  • 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.

Notes

  1. 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.
  2. You can also use chicken stock.
  3. 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.
  4. 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.

Nutrition

Serving: 1bowl | Calories: 368kcal | Carbohydrates: 38g | Protein: 9g | Fat: 24g | Saturated Fat: 19g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.003g | Cholesterol: 1mg | Sodium: 1714mg | Potassium: 1472mg | Fiber: 6g | Sugar: 17g | Vitamin A: 41708IU | Vitamin C: 31mg | Calcium: 134mg | Iron: 6mg
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