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Home » Soups

Vegan Pumpkin and Carrot Soup With Ginger

Published: Jan 4, 2023· By: Janelle Hama

Jump to Recipe

Vibrant in color and flavor, this easy vegan pumpkin and carrot soup with ginger is flavored with caraway and sage resulting in a warming, smooth and comforting finish. Naturally gluten free and made without oil.

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Jump to:
  • 😋Why You’ll Love This Recipe
  • 🎃Ingredients You’ll Need
  • 🎃 How to Make Vegan Pumpkin and Carrot Soup
  • 🥕Variations
  • 🥄Serving Suggestions
  • ❓FAQ
  • 🥣Related Recipes
  • 📖 Recipe
  • 💬 Community

😋Why You’ll Love This Recipe

  • All natural ingredients only
  • Packed with goodness, great for cooler weather
  • Excellent for big batch soup, stores well in the fridge and freezer
  • Delicate sweet flavor with spices
  • Dietary friendly - vegan, gluten free, dairy free, nut free, soy free, oil free

🎃Ingredients You’ll Need

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

Notes on some of the ingredients, the full list of ingredients and their measurements can be found in the recipe card below.

Pumpkin is one of the main ingredients of this soup. I like to use either Kent or Butternut pumpkins (squash). Whichever you choose, peel, de-seed (make roasted pumpkin seeds without oil) and chop into similar size pieces.

Orange Carrots should be peeled and chopped into chunky pieces, a little smaller than the pumpkin as carrots cook slower. Medium sized ones are ideal.

Brown onion should be diced which will be sweated in a small amount of vegetable stock.

Vegetable stock, broth or bouillon should be at least 5 cups worth. You may wish to add salt depending on the type you use.

Fresh ginger adds pepperiness which is uplifted by added pepper. Peel and grate prior to using.

Fresh sage leaves add an amazing strong unique minty/musky taste to the pumpkin and carrots. Slice up before using.

Ground caraway has a nice fragrant flavoring which complements the sage.

Ground turmeric will brighten up the orange coloring.

Tip: Feel free to adjust the ginger, sage, pepper and caraway to suit your liking.

🎃 How to Make Vegan Pumpkin and Carrot Soup

Step 1 - Over high heat in a pot, add ⅛ cup vegetable stock and onion. Sweat until soft and translucent. Add pumpkin, carrot, caraway, turmeric, pepper and remaining vegetable stock. Bring to a soft boil, then turn heat down to medium - low 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 stand for 5 minutes.

Step 2 - Using an immersion blender (affiliate link), blend until a smooth soup consistency has been achieved. Serve warm. 

Tip: If you do not have an immersion blender, you can use a regular blender. Do not pour boiling soup into the blender though, and leave the lid ajar.

chopped carrots and pumpkin with water in a black pot
an immersion blender on top of a pot full of cooked orange vegetables
blended orange soup with an immersion blender in it

🥕Variations

Using 5 cups of vegetable stock will achieve a thicker style soup, if you prefer a thinner soup, try adding an additional ½ - 1 cup of vegetable stock until you achieve your desired consistency.

For a creamier soup, stir through a cup of dairy free cream or coconut cream after the soup has cooked.

two white bowls with orange soup and spoons in them

🥄Serving Suggestions

Load up your pumpkin and carrot soup with toppings such as

Chopped herbs

Toasted seeds or nuts

Your favorite croutons

Roasted chickpeas

Or serve vegetables on the side, such as

Air fryer cauliflower

Roasted okra

Air fryer french fries or sweet potato fries

Alternatively make some freshly baked vegan dinner rolls or try dunking this easy peasant bread.

❓FAQ

Can I store carrot pumpkin soup?

Allow the soup to completely cool down to room temperature, transfer to an airtight container and refrigerate for up to five days or freeze for up to three months in portioned out sizes.

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

🥣Related Recipes

Here are a few other vegan soups to try

  • Sweet potato and pumpkin soup
  • Low fat potato soup
  • Pumpkin soup without cream
  • Easy vegan broccoli soup

Did you enjoy making this vegan recipe? I would love to hear from you, leave me a comment below and give me a ⭐⭐⭐⭐⭐ rating. This will help me sustain Plant Based Folk. 

Alternatively, did you happen to take a photo? Tag me @plantbasedfolk on Instagram to be featured via stories.

📖 Recipe

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

Vegan Pumpkin and Carrot Soup With Ginger

Vibrant in color and flavor, this easy vegan pumpkin and carrot soup with ginger is flavored with caraway and sage resulting in a warming, smooth and comforting finish. Naturally gluten free and made without oil.
Print Pin Rate Save Recipe Saved Recipe
Course: Soup
Cuisine: American, Australian
Diet: Gluten Free, Vegan
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 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
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Instructions

  • Over high heat in a pot, add ⅛ cup vegetable stock and onion and sweat until soft and translucent. 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.
    1 kilogram Pumpkin, 4 medium Carrots, 1 medium Brown Onion, 1 Inch Ginger, 4 large Sage leaves, 1 teaspoon Ground Caraway, ½ teaspoon Ground Turmeric, ¼ teaspoon Ground Pepper, 5 cups Vegetable stock
  • Using an immersion blender, blend until a smooth soup consistency has been achieved. Serve warm.

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.
This soup can be thinned out if desired by adding an additional half to one cup of vegetable stock.
You might also like 
  • Sweet potato and pumpkin soup
  • Low fat potato soup
  • Pumpkin soup without cream
  • Easy vegan broccoli soup

Equipment

1 immersion blender

Nutrition

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?Mention @Plantbasedfolk or tag #plantbasedfolk
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Reader Interactions

Comments

  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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Heya, I'm Janelle! I've been a messy but delicious cook for a couple of decades now.

In the last few years, I've converted to a vegan diet and have fallen in love with the flavors that can be created from plants.

I specialize in vegan Lebanese food and I'm excited to share these amazing recipes with you.

Let's cook together!

More about me →

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