Last Updated on October 24, 2026 by Sabrina Currie
This easy carrot pumpkin soup is creamy, gently spiced and ready in 25 minutes, thanks to canned pumpkin and a can of coconut milk. It's naturally vegan, dairy-free and gluten-free, and it tastes even better the next day. (V, GF, DF)
Why I made this recipe
This pumpkin carrot soup is a fall and winter staple in my kitchen. I love easy recipes that use ingredients I can keep in the pantry or fridge, so when unexpected company or illness arrives, I can make a big pot of hot soup without a trip to the store. (Also handy when it's just too rainy and windy to go out, something we get a lot of on the West Coast.)
It makes a delicious vegan main meal or a lovely make-ahead starter for Thanksgiving or Christmas dinner. Top it with toasted pepitas for crunch.
Jump to:
- Why I made this recipe
- Why You'll Love This Soup
- Ingredients for Carrot Pumpkin Soup
- Canned vs Fresh Pumpkin
- Substitutions + Variations
- Equipment
- Carrot Pumpkin Soup Video
- How to Make Carrot Pumpkin Soup
- Best Toppings
- Storage, Freezing + Reheating
- Make It Ahead for Thanksgiving
- Expert Tips
- Recipe FAQs
- What to Serve With Carrot Pumpkin Soup
- Related Recipes
- 📖 Recipe
- 💬 Community
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.
Why You'll Love This Soup
- Ready in 25 minutes. Canned pumpkin skips the roasting.
- Pantry-friendly. Onion, carrots, canned pumpkin, stock and coconut milk.
- Naturally vegan, dairy-free and gluten-free.
- Make-ahead friendly. The flavor deepens overnight.
- Freezes well for busy weeknights.
Ingredients for Carrot Pumpkin Soup
Sweet pumpkin and carrots pair up with delicious fall flavors for a soothing, vitamin packed, bowl of soup. Using an immersion blender (I have the Braun Multiquick) makes quick work of pureeing the soup right in the soup pot.
- Pumpkin - I've used canned pumpkin puree which is quick, easy, and nutritious. Prefer fresh? See Canned vs Fresh Pumpkin below.
- 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 bit less of the coconut flavour.
- 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.
- Pumpkin Puree, Not Pie Filling - Check that the label says 100% pumpkin. Pumpkin pie filling is sweetened and spiced and won't work here.
- Carrots - About 4 medium carrots. Dice them small, roughly ½ inch, so they soften in about 10 minutes.
- Herbs and Spices - Paprika, rosemary, oregano and marjoram give this soup a savory, herby flavor rather than a sweet "pumpkin spice" one.
- Vegetable Stock - Low-sodium stock lets you control the salt.
See recipe card for quantities.
Canned vs Fresh Pumpkin
Canned pumpkin puree is what makes this pumpkin soup with canned pumpkin a 25-minute recipe, and it's consistent from can to can. If you have a pie or sugar pumpkin, you can use it instead. Peel and cube it the same size as the carrots and simmer until both are fork-tender, about 10 minutes longer.
You can also use leftover roasted pumpkin or butternut squash. Add it with the stock.
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.
- Curried Pumpkin Carrot Soup - Add 1-2 teaspoons of curry powder with the herbs and spices and serve some fluffy naan bread on the side.
- Thai-Style - Stir in 1-2 tablespoons of red curry paste with the garlic and finish with a squeeze of lime juice and a garnish of fresh cilantro.
- Make It Heartier - Add ½ cup rinsed red lentils with the stock, plus 1 extra cup of stock. Simmer until the lentils are soft.
- Carrot Pumpkin Sweet Potato Soup - Swap half the carrots for diced sweet potato and simmer a few minutes longer, until soft.
- Squash Swap - Canned or roasted butternut squash works one-for-one in place of pumpkin.
- Lighter Version - Use light coconut milk. The soup will be a little thinner with less coconut flavor.
Equipment
- Immersion blender (I use the Braun Multiquick)
- Large soup pot or 4-quart Dutch oven
- Freezer-safe containers for leftovers
Carrot Pumpkin Soup Video
How to Make Carrot Pumpkin Soup
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.
Step 2. Add in garlic (and ginger if using), stir and sauté for another minute. If you are making a variation using curry paste, add it in this step with the garlic.
Step 3. Add remaining herbs and spices and stir to combine.
Step 4. Stir in pumpkin puree and carrots.
Step 5. Pour in stock and stir together, cover with lid, and heat over medium to a simmer or low boil.
Step 6. Simmer until carrots are tender, this should take 8-10 minutes depending on the size of your chopped carrots. Pierce a carrot with a fork; if it doesn't slide through easily, simmer 2-3 more minutes.
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.
Step 7. Stir in coconut milk...
Step 8. and season to taste with salt and pepper. Enjoy with yummy bread and good friends!
Best Toppings
Serve up this carrot pumpkin soup with any of these favorite toppings:
- Toasted pepitas or roasted pumpkin seeds
- A swirl of coconut milk or cream
- Chili flakes or a drizzle of chili oil
- Fresh herbs like parsley, thyme or chives
- Croutons or toasted chopped hazelnuts
- Maple roasted cubes of carrot and pumpkin
- A dollop of sour cream or plain yogurt (if not vegan)
Storage, Freezing + Reheating
Leftover pumpkin soup makes a perfect lunch for school or work.
Fridge: Cool the soup, then store it in an airtight container in the fridge for up to 4 days.
Freezer: Freeze in portions for up to 3 months. Leave about an inch of room at the top since soup expands as it freezes. Thaw overnight in the fridge.
Reheating: Warm on the stove over medium heat, stirring often, until steaming hot. Coconut milk can separate a little after freezing; a quick whisk or a few seconds with the immersion blender brings it back together. Add a splash of stock if it's too thick.
Make It Ahead for Thanksgiving
Make the soup up to 2 days before and refrigerate it without the toppings. Reheat it on the stove while the turkey rests, then serve it in small cups or bowls as a starter. Toast the pepitas the morning of so they stay crunchy.
Expert Tips
- Make it a day ahead. The herbs and spices taste even better after 1-3 days in the fridge. Don't add pepitas or other toppings until you're ready to serve.
- Bloom the spices. Stir the dried herbs and paprika into the hot oil for 30 seconds before adding liquid. It wakes up their flavor.
- Cut carrots small. A smaller dice means a shorter simmer and a smoother soup.
- Don't boil after adding coconut milk. Gentle heat keeps it from splitting.
- Finish with acid. A squeeze of lemon or a splash of apple cider vinegar brightens the sweetness of the carrots and pumpkin.
Recipe FAQs
Yes. Peel and cut a pie or sugar pumpkin into ½-inch cubes, the same size as the carrots. Add it with the carrots and simmer about 10 minutes longer, until both are fork-tender, then blend.
Yes. Cool it completely and freeze it in airtight containers for up to 3 months, leaving room for expansion. Thaw overnight in the fridge. Coconut milk can separate slightly, so whisk or blend briefly while reheating.
Up to 4 days in an airtight container. Reheat it on the stove until steaming hot.
Yes. Heavy cream gives a richer, more classic French flavor. For dairy-free, use unsweetened cashew cream or oat cream.
For a thicker soup, simmer it uncovered for 5 minutes before adding the coconut milk. For a thinner soup, stir in a little more stock until it's the way you like it.
Yes. Canned or roasted butternut squash works one-for-one and tastes slightly sweeter.
No. It's savory and herby. Add chili flakes, a pinch of cayenne or some curry powder if you like heat.
What to Serve With Carrot Pumpkin Soup
- Bread: Fast and Easy Rosemary No Knead Bread, homemade biscuits or naan
- Sandwich: Brie and Apple Grilled Cheese with Hot Honey
- Light salad: Apple Kale Slaw or Greek Spinach Salad with Feta
- Richer salad: Rocket and Pear Salad or Arugula Burrata Salad with Roasted Grapes
- Dessert for a holiday menu: Easy Apple Crumble Tartlets
More cozy soups: Creamy Hazelnut Soup, West Coast Mushroom Soup, Roasted Sweet Pepper Soup, 30-Minute Creamy Zucchini Leek Soup and Cozy Creamy Tuscan Chicken Soup.
Related Recipes
If you have any questions or comments, you can find me on Instagram, Pinterest and Facebook. I try to answer any recipe related questions quickly as I know you might be in the middle of making it.
Also check out my FREE PRINTABLE meal planner to make menu planning and grocery shopping a breeze and my shopping guide. And if you like this recipe, I would love it if you give it a star rating in the recipe card.
Cheers and happy cooking, Friends! Sabrina
If you love cozy, seasonal soups like this one, you'll find more in my cookbook, West Coast Kitchen Garden (US | Canada).
Enjoy soup season my friends, and thanks for reading along! ox Sabrina
📖 Recipe
Carrot Pumpkin Soup
Ingredients
- 1 tablespoon Olive Oil
- 1 medium Yellow Onion, diced (about 1 cup chopped onion)
- 2 cloves Garlic, minced
- ¼ teaspoon Paprika
- ¼ teaspoon Rosemary, finely chopped fresh or dry
- ¼ teaspoon Oregano dry
- ¼ teaspoon 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 ½ teaspoon salt and ¼ teaspoon pepper)
- ½ cup Optional: Pepitas
- 1-2 teaspoon Optional: Red Pepper Flakes
Instructions
- Heat olive oil in a 4 quart pot over medium heat.
- Add onions, and sauté for about 3 minutes, until translucent, then add garlic and sauté another minute.
- Next, add herbs, spices, pumpkin puree, carrots, and vegetable stock. Stir well, heat to a simmer and top with lid while carrots cook.
- Simmer until carrots are tender, approximately 8-10 minutes.
- Remove from heat and puree using an immersion or stick blender, or by transferring to a blender or food processor and pureeing in 2-3 batches until smooth.
- Stir in coconut milk, and season to taste with salt and pepper.
- Serve with pepitas, crushed red pepper or chopped herbs (optional).
Notes
Nutrition
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