Carrot Pumpkin Soup (Vegan, DF, GF)

Name: Carrot Pumpkin Soup
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 1 Tbsp Olive Oil; 1 medium Yellow Onion, diced ((about 1 cup chopped onion)); 2 cloves Garlic, minced; ¼ tsp Paprika; ¼ tsp Rosemary, finely chopped (fresh or dry ); ¼ tsp Oregano (dry); 1/4 tsp Marjoram (dry); 15 oz. Pumpkin Puree (1 large can or 1 ¾ cup pumpkin puree); 1 ½ cups Carrots, diced ((about 4 medium carrots)); 2 cups Vegetable Stock; 1 can Full Fat Coconut Milk ((12 oz or 1.5 cups)); ½ teaspoon Salt and Black Pepper to taste ((approx 1/2 tsp salt and 1/4 tsp pepper)); ½ cup Optional: Pepitas; 1-2 tsp Optional: Red Pepper Flakes

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Carrot pumpkin soup is a creamy and delicious winter soup full of herbs, spices, and coconut milk. This fall comfort food recipe takes less than 30 minutes and uses common, easy-to-find ingredients. Crispy pepitas on top add a delicious crunch to this soul warming soup. (V, GF, DF)

White bowl full of bright orange smooth soup topped with pepitas. A spoon in the bowl and more spoons beside.

Why I made this recipe

I love easy recipes that use ingredients I can keep in the pantry or fridge for a long time. If unexpected company or illness arrive, I can quickly whip up a large pot of hot soup without having to go out to the grocery store.

Carrot pumpkin soup makes a delicious vegan main meal or a great starter for Thanksgiving dinner. It's an excellent make-ahead dish that tastes even better the next day!

For this carrot pumpkin soup I've used canned pumpkin, coconut milk, fresh sweet carrots, and onion which are all pantry staples at my house. Using precooked pumpkin makes this a really quick and easy recipe to make but you could use fresh cooked pumpkin if you prefer.

For more hearty soup recipes check out Creamy Hazelnut Soup, Roasted Sweet Pepper Soup and my personal favorite, West Coast Mushroom Soup. Be sure to serve up your favorite crusty bread to dip in this soup too. I love Fast and Easy Rosemary No Knead Bread.

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Why I made this recipe
Recipe Ingredients
Substitutions + Variations
How To Video
Step-by-Step Instructions
Expert Tips
Recipe FAQs
Related Recipes
Recipe

Recipe Ingredients

Sweet pumpkin and carrots pair up with delicious fall flavors for a soothing, vitamin packed, bowl of soup.

Labelled ingredient photo showing diced carrots, pumpkin puree, veggie broth, diced onion, olive oil, minced garlic, a dish of herbs and spices and coconut milk.

Pumpkin - I've used canned pumpkin puree which is quick, easy, and nutritious. If you have fresh pumpkin, you can use that too. Follow the recipe as written if your pumpkin is cooked. If you are using raw pumpkin, chop it into cubes, the same size as the carrots. Simmer the soup after the addition of pumpkin and carrots until both are soft enough to puree. This may take an extra 10 minutes of simmering time.
Coconut Milk - A can of stirred, regular or full fat coconut milk is what I've used here. Using creamy coconut milk adds to the thick and rich feel of this soup. You can use all coconut cream or (heavy cream if you prefer) for an even richer soup. If you choose to use low fat coconut milk, the soup will be a little thinner with a less coconut flavor.
Pepitas - Pepitas are pumpkin seeds that don't have a hard shell. These are smaller than the big jack-o'-lantern seeds we roast and softer too. Usually an olive green color, you'll find them in the nut section of most grocery stores.

See recipe card for quantities.

White bowl with grey rim full of bright orange smooth soup topped with pepitas. There are carrots, herbs and garlic cloves surrounding the pot.

Substitutions + Variations

Cream - Dairy cream (whipping cream M.F. 30-36%) or coconut milk/cream work equally well. Coconut milk adds a mild, tropical flavor but if you prefer dairy milk, the carrot pumpkin soup will take on a more French flavor. Unsweetened oat or cashew cream is also a good substitute.
Broth - I've used vegetable broth but chicken broth works equally well if that's what you prefer.
Ginger - Fresh ginger makes a great addition to this soup if you like the flavor. Add 1 teaspoon of fresh grated ginger at the same time as the garlic and complete the recipe as written.
Doubling The Recipe - This soup doubles (or even triples) easily for a crowd. If you make a big batch, add approximately 5-8 minutes on to the cooking time to make sure carrots get cooked through until softened.

How To Video

Step-by-Step Instructions

Silver pot with chopped onions sautéing in oil.

Step 1. Heat olive oil in a 4 quart pot or Dutch oven over medium heat. Add onions and sauté about 2-3 minutes, until they’ve begun to soften.

Silver pot with translucent onions and some crushed garlic added.

Step 2. Add in garlic (and ginger if using), stir and sauté for another minute.

Pot of garlic and onions now has small pile of herbs and spices added.

Step 3. Add remaining herbs and spices and stir to combine.

Pumpkin puree and diced carrots dumped on top of sautéed onions in pot.

Step 4. Stir in pumpkin puree and carrots.

Pot full of orange, chunky looking soup.

Step 5. Pour in stock and stir together, cover with lid, and heat over medium to a simmer or low boil.

Bright orange soup in pot is smooth looking.

Step 6. Simmer until carrots are tender, this should take 8-10 minutes depending on the size of your chopped carrots.
Remove from heat and puree with an immersion blender, or carefully in your blender or food processor until smooth.

Note: If using a blender, remove the top center from the lid and cover with tea towel so steam can escape safely without splattering out.

Thick smooth orange soup has cream added on top on one side of the pot.

Step 7. Stir in coconut milk...

Finished soup still in pot is thick and smooth and light bright orange.

Step 8. and season to taste with salt and pepper. Enjoy with yummy bread and good friends!

Close up of white bowl with gray rim full of bright orange smooth soup topped with pepitas. There are carrots, herbs and garlic cloves surrounding the pot.

Serve up this pumpkin soup recipe with a sprinkle of pepitas, fresh herbs, chili flakes or a swirl of cream. You can also top it with a dollop of sour cream or any other favorite soup toppings like chopped parsley, toasted and chopped nuts, maple roasted cubes of carrot and pumpkin or some croutons.

Leftover pumpkin soup makes a perfect meal for for school or work lunches. It keeps well for up to a week in the fridge if you've cooked it as directed. To store it longer, put it in an airtight container in the freezer for up to 6 months.

Expert Tips

This soup tastes even better the next day. The flavors of the herbs and spices are enhanced in this delicious pumpkin carrot soup by making it 1-3 days ahead. (Don't add pepitas or other soup toppings until ready to serve.)

Recipe FAQs

What goes well with carrot pumpkin soup?

I love a crusty loaf of fresh, artisanal bread spread with some delicious, cultured butter. Homemade biscuits or naan bread are good partners or go super simple with some saltines or triscuits crackers.
Want the classic soup and sandwich? A Brie and Apple Grilled Cheese or a cucumber and veggie sandwich make a tasty match up.
Fresh salad also goes well with blended soups. Go light with a crisp Apple Kale Slaw or serve something richer like Rocket and Pear Salad to round out a lovely dinner.