Spiced carrot and pumpkin soup - this delicious, warming vegan soup is easy to make and the perfect meal for Autumn. It is hearty and comforting and sure to become a family favourite you will want to make on repeat throughout the colder months.
I make a lot of soups throughout Autumn and Winter and this spiced carrot and pumpkin soup is a new favourite of mine.
It is full of warming flavours, easy to make and very good for you! Pumpkin and carrot are both great sources of vitamin A, as well as fibre, antioxidants and vitamin C, along with lots of other vitamins and minerals.
Just the kind of healthy boost you need during cold season! It is also dairy-free, gluten-free and vegan so it's a meal that everyone can enjoy!
The soup is velvety smooth and the slight sweetness of the pumpkin and carrot balances out the warm spices beautifully.
Top it off with a swirl of (soy/oat/cashew) cream and a sprinkle of pumpkin seeds and serve with toasted, buttered crusty bread for a fulfilling meal you will want to make again and again throughout Autumn and Winter!
How To Make Spiced Carrot And Pumpkin Soup:
(For ingredients and full instructions see the recipe card below)
Start by gently frying a chopped onion in some olive oil until it is soft and translucent.
Add peeled and diced pumpkin or butternut squash, diced carrots, crushed garlic and grated fresh ginger and cook for a couple more minutes, stirring often.
Add your spices - coriander, cumin, paprika, turmeric, nutmeg, chilli powder and cardamom and a few sprigs of fresh thyme and cook for another minute.
Add vegetable stock and some salt and pepper and simmer the soup for 20-30 minutes until the vegetables are soft.
Remove the thyme sprigs and blend the soup, either with a stick blender or transfer it to a blender if you don't have one of those. Add a splash of non-dairy milk or water as needed to get it to a consistency that suits you.
Taste and add more salt and pepper as needed then serve.
Top Tips:
You can use either a variety of eating pumpkin or squash (such as butternut squash) to make this soup. If you use pumpkin then make sure that it is an eating one, not one for carving as they are watery and lacking in flavour.
If you want a creamier, richer soup then you can add a splash of (non-dairy) cream or milk when you blend the soup.
This spiced carrot and pumpkin soup will keep in the fridge for a few days so it’s great for quick lunches!
Can I Freeze This Spiced Carrot And Pumpkin Soup?:
Yes absolutely! Simply place your leftover soup in a freezer-proof container and store for up to a couple of months and re-heat as needed.
More Vegan Soup Recipes:
Spiced red lentil and root vegetable soup
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Spiced Carrot And Pumpkin Soup (Vegan)
Ingredients
- 2 Tbsp olive oil
- 1 large brown onion peeled and chopped
- 1 kg (35 oz) pumpkin or butternut squash (about 1.2 kg unprepared weight) peeled, deseeded and diced
- 600 g (21 oz) carrots (about 6 medium) peeled and diced
- 3 cloves garlic peeled and crushed
- 1 inch piece fresh ginger peeled and grated
- ½ tsp ground coriander
- ½ tsp cumin
- ½ tsp paprika
- ¼ tsp turmeric
- ¼ tsp ground nutmeg
- ¼ tsp chilli powder
- a pinch ground cardamom
- 3 sprigs fresh thyme
- 1 litre (4 cups) vegetable stock
- salt and pepper
- non-dairy milk as needed (optional)
Instructions
- Heat the olive oil in a large pan and gently fry the chopped onion for 5-10 minutes until it is soft and translucent.
- Add the diced pumpkin/butternut squash and carrots and the crushed garlic and grated ginger. Cook for a couple more minutes, stirring often.
- Add the coriander, cumin, paprika, turmeric, nutmeg, chilli powder, cardamom and thyme and cook for another minute while stirring.
- Add the vegetable stock and some salt and pepper. Bring up to a simmer and cook for 20-30 minutes, stirring every now and again, until the vegetables are soft.
- Remove the thyme sprigs and blend the soup until it is totally smooth. I use a stick blender.
- Add a little non-dairy milk or water as needed until the soup is the desired consistency. Taste and add more salt and pepper as needed.
- Store any leftovers in the fridge for up to 4 days.
Notes
Margs
Hi! Thanks for the recipe, I made this last night It was yummy, though I think I added too much carrot as it was quite sweet - could also be from adding only half the amount of stock cubes. A dollop of red curry paste (vegan friendly) fixed this right up.
Sigi Cayel
Switched up the recipe a bit to use what I had at home and it still worked beautifully, thank you!
For those of those that are curious, this is the modified version of the recipe that I threw together:
2 Tbsp olive oil
1 small pumpkin (peeled, deseeded and diced)
5 medium carrots (peel on)
3 cloves garlic peeled and crushed
1 tbsp fresh ginger, finely chopped
1 tsp cumin
3/4 tsp paprika
3/4 tsp ground nutmeg
3 tsp dried rosemary
4 cups vegetable stock
salt and pepper
Garnish: drizzle of almond milk, pumpkin seeds and dash of nutmeg
Ayla Calverley
are you sure you couldn't fit a few more ads on your page?!
hannahhossack
Ayla, my site has a standard number of ads for a blog, and for any website for that matter. Food blogging is my full time job and 99% of my (not particularly large) revenue is from the ads on my site; without them I would not be able to continue to provide free recipes for people. Food blogging takes a huge amount of time and work, it is very much a full time job and there are many costs involved with running a website and creating and photographing recipes. I think that asking people to scroll past a few ads is a small price to pay for the otherwise free recipes I provide for them!
vesna
Thank you for wonderful recipes ❤️Love pumpkin carrot soup
Rachel
Thanks for the great recipe! Just made it with a 1kg uncooked butternut squash, and subbed pumpkin for 2/3 of the carrots (altogether 400g cooked pumpkin, which I roasted beforehand w coconut oil nutmeg and cinnamon, and 250g uncooked carrots). Also added 1/3 of a can of coconut milk at the end, which made it even richer. Perfect with fresh cooked bread!
Kelly
Hi! Would it be okay to use canned pumpkin?
hannahhossack
Hi Kelly, yes that would be fine.
Lina
Every autumn and winter I return to this recipe. It is by far the best pumpkin soup recipe I have found. Thank you for sharing this with us!
Dave D
Love this recipe. I have made it 3 times, each time using butternut squash because they are easier to find that cooking pumpkins. The flavor and spice are amazing. I do add some almond milk at the end and it provides a perfect level of richness.
Phil
Really tasty soup. First time I've cooked with pumpkin. You really taste the spices and its got such a full flavour. Highly recommended.
Petra
Wonderful recipe, and as I have to count calories, I adjusted a few items. Upping the spices a little bit means skipping the fats doesn't matter too much. Thanks for another hearty addition to my freezer soup selection.
Sriram
Hi - Is this calorie value estimate for the carrot - pumpkin soup (240 kcal) - for the entire recipe or is it per serving. Given that this recipe makes 4 servings.
hannahhossack
Hi Sriram, it's per serving.