Vibrant in color and flavor, this healthy 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 nourishing 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 know I'm in for some nourishment which is especially perfect for cooler weather.

I enjoy the delicate sweetness of the pumpkin and the warming spices that make this dish so comforting.

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

Here are notes on some of the ingredients, the complete list 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.

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

Pumpkin Carrot Soup

Vibrant in color and flavor, this healthy 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

Course: Soup

Cuisine: American, Australian

Diet: Gluten Free, Low Fat, Vegan

Prep Time: 10

Cook Time: 20

Total Time: 30

Servings: 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

Instructions

Over high heat in a pot, add ⅛ cup vegetable stock and onion and sweat until soft and translucent.
1 medium Brown Onion
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 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.