Pumpkin Carrot Soup (Spiced, Creamy & Vegan)
A vibrant, creamy pumpkin carrot soup is the best way to enjoy the delicious Fall vegetables, and is surprisingly easy to make. With simple ingredients and minimal effort, this well-tested recipe delivers creamy, comforting results every time.
Servings: 4
Ingredients
- 1 tablespoon Olive Oil
- 1 Yellow onion peeled and diced, about 5 ounces
- 1 teaspoon Ginger grated
- 1 teaspoon Garlic minced
- 1 pound Pumpkin or butternut squash, peeled, deseeded, cut into 1-2 inch pieces
- 1 pound Carrots peeled and sliced, about 6 medium-sized
- 3 cups Vegetable Broth
- 7 oz Coconut Milk canned full-fat, 1/2 can
Spices
- 1/2 teaspoon Ground Cinnamon
- 1/4 teaspoon Ground Turmeric
- 1 teaspoon Ground Cumin
- 1 teaspoon Paprika
- 1 teaspoon Salt
- 1/2 teaspoon Thyme I used dried, use fresh if you have
Garnishing options
- 2 tablespoon Pumpkin seeds
- 1-2 tablespoon Coconut Milk
- 1/4 teaspoon Black Pepper freshly ground, adjust to taste
- 1/4 teaspoon Crushed Red Chili Flakes adjust to taste
Instructions
- In a large pot or Dutch oven, heat the olive oil on medium-high heat. Then add onions and sauté for 3-4 minutes. Add ginger and garlic and sauté for another minute.
- Add the diced pumpkin (or butternut squash), carrots, and broth. Add the spices and stir them all well. Cook for a couple more minutes, stirring often.
- Once it starts to boil, reduce the heat to low, and cook for 20-30 minutes, stirring every 5-10 minutes until the pumpkin and carrots are tender.
- Then uncover and blend using an immersion blender. (You can also let the soup cool a bit, then transfer to a standalone blender to blend to a smooth puree. Be careful while blending to avoid hot splatters.)
- Add coconut milk, and stir well. Simmer for another 5 minutes.
- Garnish with your choice of pumpkin seeds, coconut milk, freshly crushed black pepper, or red chili flakes.
Instant Pot Method
- You can also make this soup in the Instant Pot. Follow the same steps to saute the aromatics, then add the carrots, pumpkin, spices, and broth.
- Change the Instant Pot setting to manual or pressure cook mode at high pressure for 10 minutes. After the Instant Pot beeps, let the pressure release naturally for 10 minutes, then release the pressure manually (10-minute NPR).
- Then, follow the steps to blend the soup to a creamy texture. Add coconut milk and stir it in. Let the soup simmer on saute mode for 3-4 minutes. Garnish with your favorite toppings and enjoy.
Video
Notes
Which Pumpkin? You can use any variety of pumpkin or even butternut squash. But do not use Halloween pumpkins for carving jack-o-lanterns (they are just not as tasty).
Spices: Instead of the listed spices, you can use 1.5 tablespoons of curry powder to make this curried pumpkin carrot soup.
Make it Non-vegan: Non-vegan pumpkin soup can be made with heavy whipping cream, full-fat milk, or half-and-half instead of coconut milk.
To Store: Soup can be refrigerated for up to 3-4 days in an airtight container.
To Freeze: Once it has cooled, you can also freeze the soup. Place it in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator and reheat before eating.
Squash? Kabocha squash or butternut squash works perfectly in place of pumpkin.
Nutrition
Calories: 267kcal | Carbohydrates: 26g | Protein: 5g | Fat: 18g | Saturated Fat: 11g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.003g | Sodium: 1378mg | Potassium: 982mg | Fiber: 5g | Sugar: 11g | Vitamin A: 29278IU | Vitamin C: 20mg | Calcium: 92mg | Iron: 4mg