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Home » Vegan Soups

Pumpkin Carrot Soup

Published: Sep 9, 2024 by Janelle Hama *This post may contain affiliate links. Disclosure

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Vibrant in color and flavor, this pumpkin carrot soup has no cream and is seasoned with warm herbs and spices, offering a comforting and smooth finish. I love how easy and nutritious it is.

Enjoy a warming bowl of pumpkin and carrot soup

If you love the taste of pumpkin like I do (and I really do, I've got a vegan pumpkin sweet potato soup and a simple butternut soup too), then you're going to love this pureed pumpkin carrot soup with a burst of vibrant flavors!

When I whip up a batch of this wholesome soup, I enjoy the delicate sweetness of the pumpkin and the warming spices that make this dish so comforting for cooler weather..

It's fantastic that it's vegan, gluten-free, dairy-free, nut-free, soy-free, and oil-free (I especially like how it is low-fat, like my potato carrot soup), making it dietary-friendly for everyone to savor.

About The Ingredients

a quarter pumpkin, carrot, a cup of veggie stock, onion, sage, ginger and spices laid out

The complete list of ingredients with measurements, can be found in the full recipe card below.

The secret to this flavorful pumpkin carrot soup lies in the choice of ingredients. I prefer using Kent or Butternut pumpkin, as they lend a mild sweet creamy texture to the soup.

After prepping the pumpkin and carrots, I sauté a diced brown onion in a bit of vegetable stock to build depth. Similar to this hearty carrot lentil soup.

The key is to use at least 5 cups of vegetable stock for a thicker-style soup, but if you prefer a thinner consistency, simply adjust the amount of stock to your liking by adding more, I do this too with my simple broccoli soup.

Fresh ginger provides a warm, peppery kick, and the addition of fresh sage leaves and ground caraway elevates the soup with unique flavors.

A variation is to stir through a cup of dairy-free cream or milk for an extra creamy finish and to keep it labelled "no cream!"

two white bowls with orange soup and spoons in them

Storage

One of the best things about this pumpkin carrot soup is how well it stores.

After cooling it down, I transfer it to an airtight container and pop it in the fridge, where it stays fresh for five to seven days.

If I'm meal prepping, I portion out some soup and freeze it, knowing it will be good for up to three months. It's a soup that keeps on giving!

a white bowl with orange soup topped with croutons and a pepper shaker on the side

Did you make this? I'd love to know! Leave me a comment below with a ★★★★★ star rating or tag @plantbasedfolk  on social media.

Recipe

a white bowl with orange soup topped with croutons and a pepper shaker on the side

Pumpkin Carrot Soup

Vibrant in color and flavor, this pumpkin carrot soup has no cream and is seasoned with warm herbs and spices, offering a comforting and smooth finish. I love how easy and nutritious it is.
Print Pin Rate Save Recipe Saved Recipe
Course: Soup
Cuisine: American, Australian
Diet: Gluten Free, Low Fat, Vegan
Prep Time: 10 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 30 minutes minutes
Servings: 6 servings
Author: Janelle Hama

Ingredients

  • 1 kilogram Pumpkin peeled, de-seeded and roughly chopped
  • 4 medium Carrots peels and roughly chopped
  • 1 medium Brown Onion diced
  • 1 Inch Ginger peeled and grated
  • 4 large Sage leaves finely sliced
  • 1 teaspoon Ground Caraway
  • ½ teaspoon Ground Turmeric
  • ¼ teaspoon Ground Pepper
  • 5 cups Vegetable stock
Metric - US Customary
Prevent your screen from going dark

Instructions

  • Over high heat in a pot, add ⅛ cup vegetable stock and onion and sweat until soft and translucent.
    chopped carrots and pumpkin in a pot with stock
  • Add pumpkin, carrot, caraway, turmeric, pepper and remaining vegetable stock.
    Bring to a soft boil, then turn heat down and simmer for 15 minutes or until vegetables are soft. Add ginger and sage and cook for another 5 minutes. Turn off heat and allow the pot to sit for 5 minutes.
    an immersion blender on top of a pot full of cooked orange vegetables
  • Using an immersion blender, blend until a smooth soup consistency has been achieved. Serve warm.
    blended orange soup with an immersion blender in it

Video


Notes

A regular blender can be used instead of an immersion blender, blend only after soup has cooled for at least 5 minutes.
Feel free to adjust the ginger, sage, pepper and caraway to suit your liking.

Nutrition

Serving: 2cups | Calories: 80kcal | Carbohydrates: 19g | Protein: 2g | Fat: 0.4g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 814mg | Potassium: 738mg | Fiber: 2g | Sugar: 9g | Vitamin A: 21401IU | Vitamin C: 19mg | Calcium: 56mg | Iron: 2mg

N.B., nutrition info is an estimate based on an online nutrition calculator. This will vary based on the specific ingredients you use.


Tried this recipe?Please consider Leaving a Review!

If you enjoyed this recipe, consider supporting my work for the cost of a cup of coffee.

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Reader Interactions

Comments

    5 from 5 votes

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    Recipe Rating




  1. Ksenia

    January 23, 2023 at 1:11 pm

    5 stars
    This soup was delicious, and the bite of ginger running through it made it absolutely outstanding. I also made th crouton topping as you suggested, and it provided a really nice textural contrast

    Reply
  2. Karen

    January 21, 2023 at 9:29 am

    5 stars
    My family loved the flavor of this soup, and I loved an excuse to use my new immersion blender. We'll be making this one again!

    Reply
  3. Heidi

    January 17, 2023 at 3:59 pm

    5 stars
    I love pumpkin soup and this was so so good! I loved the addition of carrots and the tip to use an immersion blender was great. It came out with the perfect consistency. I will definitely be making it again!

    Reply
  4. Michelle

    January 11, 2023 at 9:54 am

    5 stars
    Happened to have all the ingredients on hand -- made it and turned out delicious! Loved all the flavors from the spices too. Will make again!

    Reply
  5. Morgan

    January 09, 2023 at 9:30 am

    5 stars
    I ate a similar soup in a trendy cafe in Brickell Miami and fell in love.. Searched for a long time for a matching recipe for this soup and finally found it here! This pumpkin and carrot soup has even gotten better - it has enough pepperiness from the ginger and great color.

    Reply

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Hello, I'm Janelle!

A culinary enthusiast with a keen interest in creating delicious vegan Lebanese recipes.

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