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

This creamy pumpkin carrot soup is lightly spiced, satisfying, nutritious, and a delicious way to use seasonal pumpkin. It's easy to make and comes together in under 30 minutes.
Course Lunch, Soup
Cuisine vegan
Prep Time 11 minutes
Cook Time 18 minutes
Total Time 29 minutes
Servings 6 servings
Calories 104kcal
Author Monika Dabrowski

Equipment

  • Large pot
  • Stick blender

Ingredients

  • 1 pound pumpkin approx. ½ of small pumpkin
  • 14.11 ounces 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
  • 3½ cups vegetable stock hot
  • 1½ teaspoons ground coriander
  • ½ teaspoon onion granules and cumin each
  • ⅕ teaspoon nutmeg and cayenne pepper each
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 cubes (you will need approx. ½ small pumpkin).
  • Make soup base: Heat 1 tablespoon of oil, add the onion, garlic and ginger and cook gently for 3-4 minutes until softened stirring often.
  • Add carrots and pumpkin: Add the cubed pumpkin and carrots, spices, most of the stock and cook until both vegetables are tender (approx. 15 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.
  • Reserve some of the 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