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    Home » Pumpkin and Squash

    Easy Spiced Carrot and Pumpkin Soup

    Published: Dec 27, 2023 · Modified: Feb 10, 2024 by Louise-Claire Cayzer · This post may contain affiliate links · This blog generates income via ads · Leave a Comment

    Jump to Recipe

    This easy and brightly colored Spiced Carrot and Pumpkin soup recipe is a family favorite that will warm you up on a cold day. Made with sweet butternut squash and carrots, then gently spiced, this delicious pumpkin carrot soup will become one of your go-to winter recipes.

    A bowl of spiced carrot and pumpkin soup ready to eat. this recipe

    If you love soup in the winter or fall (and who doesn't?) you'll adore this cozy and bright carrot and pumpkin soup. It's made with easy-to-find ingredients, and can be amped up with spices or coconut milk or cream. It's perfect for lunch or dinner on cold days, and the topping possibilities are endless. Think croutons, toasted pumpkin seeds or fresh herbs.

    This easy recipe has actually been inspired by one of my other favourite soups- Pumpkin Soup without Cream, which I love to make especially around pumpkin season! Alternatively if you fancy a heartier soup, try this Carrot and Butterbean soup. Of course it's practically mandatory to serve soup with some crusty bread. I suggest this easy Air-Fryer Vegan Garlic Bread.

    Jump to:
    • 🥕Ingredients
    • 👩‍🍳Instructions
    • 🌶️Substitutions & Variations
    • 🔪Equipment
    • 🥫Storage
    • ❗Top tip
    • ❓FAQ
    • More soups
    • More Carrot Recipes
    • 📖 Recipe
    • 💬 Comments

    🥕Ingredients

    The ingredients for this soup are pretty simple. Find the quantities in the recipe card, and a list of extras and alternative ideas in the 'Substitutions and Variations section'

    Ingredients for carrot and pumpkin soup
    • Fresh Carrots- Use good crunchy carrots. I use 4-5 medium carrots, but adjust if you have smaller or larger carrots.
    • Fresh Pumpkin or Squash - I used butternut squash, however hokkaido pumpkin, or any another chunky flavorful squash such as Queensland Blue squash will also be perfect.
    • Vegetable Stock- a good quality vegetable stock, or alternatively powdered vegetable boullion or a stock cube.
    • Curry Powder/Garam Masala: I like to add a little warming spice in the form of garam masala. You can leave this out if you wish.
    • Chili Powder or Chili Flakes: to taste. I think a little heat is welcome with the sweetness of the carrot and pumpkin.
    • Thyme and/or Oregano: Fresh or dried thyme and/or oregano both have savory herbal notes that pair particularly well with sweet pumpkin and carrot.
    • White onion or yellow onion: Either is fine. You could also use a leek.
    • Garlic Cloves: Fresh garlic is best, measured with your heart. You could also use jarred or frozen garlic.
    • Extra Virgin Olive Oil: enough oil to sautee the garlic and onion, then to bloom the spices.
    • Apple Cider Vinegar OR lemon juice OR white wine vinegar. - A little acid in the form of any of these creates a balanced flavour and prevents the soup from being overly sweet.
    • Sea salt and black pepper to taste.

    See recipe card for quantities.

    👩‍🍳Instructions

    Follow along with these how-to photos for the perfect soup!

    • First, chop the garlic and onions.
    • Then peel the carrots and pumpkin and chop both into 3-4 cm chunks.
    Onion and garlic sauteeing in olive oil.

    1. Sautee the onion and garlic in the olive oil until the onion is translucent and softened.

    Chunks of pumpkin and carrot with spices being tossed in the olive oil.

    2. Stir in the chunks of carrot and pumpkin, as well as the chili or garam masala and herbs. Let the spices bloom, and caramelise for a tasty soup.

    Carrot and pumpkin soup in the vegetable broth simmering.

    3. Add the vegetable stock to the carrot and diced pumpkin and simmer on a medium-low heat the until soft.

    Whizz up the chunks of carrot and pumpkin to make a creamy soup.

    4. Using a handheld immersion blender blend the soup until creamy. You can also use a food processor or jug blender, just let the soup cool first.

    Serve the soup with your favourite toppings, such as drizzle of plant based cream, some toasted seeds or fresh herbs.

    Hint: If you want a chunkier soup, just blend half the soup and leave it chunky to server.

    🌶️Substitutions & Variations

    Here are some alternatives and additions you could add to make this carrot pumpkin soup recipe to your own tastes.

    • Extra Creamy- add some coconut cream or plant based sour cream to the soup after blending, then bring it back to simmer before serving.
    • Ginger- Ginger has an affinity for pumpkin and carrot. Add some grated or finely chopped fresh ginger to the soup at the same time you add the spices.
    • Mustard Seeds- Sizzle these with the curry powder for an extra spicy punchy soup
    • Pumpkin Puree- instead of using fresh pumpkin, you can also use a can of pumpkin puree.
    • Extra toppings: Toast the pumpkin seeds in a little oil with some salt and sprinkle on top.
    • Fresh herbs: Add fresh cilantro/coriander or parsley to the top of the soup.

    🔪Equipment

    You will need a few key pieces of equipment to make this carrot and pumpkin soup.

    1. A good knife for cutting
    2. A decent sized heavy based saucepan or stove top safe casserole dish or dutch oven.
    3. A hand held immersion blender or jug blender to blend the soup for the creamy texture.

    🥫Storage

    Like most soups, this carrot pumpkin soup stores well. Store leftover pumpkin soup in an airtight container and keep in the fridge for up to 5 days. It also freezes perfectly for up to 3 months.

    ❗Top tip

    If you want to make a big batch of the soup, be sure to freeze it in one or two person portions so it's easy to have a quick meal when you want something cozy to eat. Reheat leftover soup from frozen on the stovetop or in the microwave.

    ❓FAQ

    Can I use butternut squash instead of pumpkin?

    Butternut squash is a great alternative for pumpkin in soups and stews. It's sweet and nutty and cooks in the same way as pumpkin.

    More soups

    Want to find more soup recipes like this? Try these:

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      White Bean Puttanesca - One Pot Recipe
    • A pan of broccoli, leek and white bean soup ready to eat.
      Brothy Broccoli Leek Soup with White Beans
    • pepe beans ready to eat, with the large pan of beans in the background.
      Cacio e Pepe White Beans: Vegan Recipe
    • A bowl of plant-based minestrone ready to eat.
      Hearty Plant-Based Minestrone Soup Sardinian Style

    More Carrot Recipes

    Love carrots? Me too, try these recipes with carrots!

    • A plate of lentil salad with spiced roasted carrots ready to eat.
      Spiced Roasted Carrot and Lentil Salad
    • Grated carrot salad on a little plate ready to eat.
      Grated French Raw Carrot Salad (Carottes Râpées)
    • A bowl of chestnut and mushroom bourguignon ready to eat.
      Chestnut and Mushroom Bourguignon
    • Carrot and cucumber salad ready to eat in a bowl.
      Easy Cucumber and Carrot Salad

    If you love this recipe, please share this post with your friends on Pinterest or Facebook, or tag me on Insta! Don't forget to also please comment and star ⭐this recipe too!

    Love & Vegan Yummies, Louise xx (P.S. Follow me on Insta and Tik Tok!)

    📖 Recipe

    Carrot and Pumpkin soup in a bowl ready to eat.

    Easy Spiced Carrot and Pumpkin Soup

    Louise-Claire Cayzer
    A deliciously bright and cozy soup made with carrots and sweet pumpkin. Easy and perfect for wintery cold days.
    No ratings yet
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    Prep Time 15 minutes mins
    Cook Time 35 minutes mins
    Total Time 50 minutes mins
    Course Appetizer, lunch, Soup
    Cuisine American, british
    Servings 6
    Calories 124 kcal

    Equipment

    • 1 Large Saucepan
    • 1 Blender (or immersion blender)

    Ingredients Note:

    For accuracy, I measure all ingredients in metric as standard, then convert and test the recipe for American cup measurements etc.

    (Heads up Aussie and UK readers- your measurements in cups are sometimes different, so please use metric or check you have the correct cup and spoon type!!)

    Ingredients

    • 500 g (1 lb) pumpkin (Peeled, deseeded and chopped into 2cm cubes. (or butternut squash) )
    • 500 g (1 lb) carrots
    • 200 g (1 cups) onion (about 2 medium onions or 1 large onion.)
    • 6 cloves garlic
    • 2 tablespoon olive oil
    • 1 teaspoon fresh thyme (and/or oregano)
    • 1 teaspoon garam masala (or curry powder)
    • 1 teaspoon chilli flakes
    • 800 ml (3 ⅓ cups) vegetable stock (or 2 teaspoons vegetable boullion or stock powder in 800ml water. )
    • 1 teaspoon apple cider vinegar (or white wine vinegar)
    • Flakey Sea Salt and black pepper to taste

    Instructions

    • Peel and finely chop the onion and the garlic.
    • Peel remove the seeds from the pumpkin or squash. Chop into 3cm (1.5") cubes.
    • Peel the carrots and chop into 2 cm chunks.
    • In a large saucepan, add the oil, then sautee the onions and garlic over a low heat.
      200 g onion, 6 cloves garlic, 2 tablespoon olive oil
    • Add the pumpkin and carrot pieces. Sautee until the onion is translucent , and the squash and whole garlic cloves are starting to colour a bit on the edges.
      500 g pumpkin, 500 g carrots
    • Add all the spices to the pan and stir for a minute. This allows all the flavour of the spices to release their aromas.
      1 teaspoon garam masala, 1 teaspoon chilli flakes, 1 teaspoon fresh thyme
    • Add the stock/boullion and simmer the whole lot until the pumpkin is soft. Add extra water if you need it.
      800 ml vegetable stock
    • If you are using an immersion blender, gently put the blender in and blend until creamy.
      If you are using a jug blender, allow the soup to cool, then blend in batches until creamy.
    • Now is the time to test for salt and add any extra chilli or cream in if you like. Add the apple cider vinegar to taste. If the soup is too watery, let it simmer some more. If the soup is too thick, add water.
      Flakey Sea Salt and black pepper to taste, 1 teaspoon apple cider vinegar
    • Serve hot with crusty bread, croutons, a drizzle of coconut or tahini cream to taste.

    Notes

    TIPS for making this soup:
    • If you struggle to peel and chop a pumpkin or squash, pop it in the oven for 20 mins, or in the microwave for 5 mins. This softens the skin enough so you can chop right through it.
    • Don't skip the step where you add the spices in and turn in the hot pan, before adding the stock/veggie boullion. Toasting the spices really brings out their flavour, creating the best pumpkin and carrot soup!
     
    STORAGE:
    Like most soups, this stores well in the fridge for up to 5 days. It also freezes perfectly for up to 3 months.
    Freeze this pumpkin soup in one or two-person portions so you can easily have a quick meal when you need a big comforting bowl of soup. The soup can be reheated directly from frozen.

    Nutrition

    Calories: 124kcalCarbohydrates: 20gProtein: 2gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 596mgPotassium: 620mgFiber: 4gSugar: 9gVitamin A: 21414IUVitamin C: 16mgCalcium: 61mgIron: 1mg
    Tried this recipe and loved it? Follow and Mention @vegan_larder or comment and ⭐ below

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    Hi! I'm Louise-Claire! I believe vegan and plant-based food should be easy to make, never scary and above all, absolutely delicious. Also, it's for everyone, not just for vegans!

    I'm a photographer, recipe developer and gardener. You'll find me in the kitchen, in the studio or wandering the garden, picking delicious veggies to make recipes for you! So why not stay a while, check out some of my recipes and try one or two for yourself...Find out more on my About Me page.

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    Carrot and Pumpkin soup in a bowl ready to eat.
    Carrot and Pumpkin soup in a bowl ready to eat.

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