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Pumpkin Carrot Soup (Spiced, Creamy & Vegan)

A vibrant and creamy pumpkin carrot soup is the best way to enjoy the delicious, healthy Fall vegetables. This flavourful vegan soup is made with coconut milk and warming spices, and it is perfect for cozying up on a chilly evening!

Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 4
Calories: 267 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 tablespoon olive oil
  • 1 yellow onion peeled and diced, about 5 ounces
  • 1 teaspoon ginger grated
  • 1 teaspoon garlic minced
  • 1 pound pumpkin or butternut squash, peeled, deseeded, cut into 1-2 inch pieces
  • 1 pound carrots peeled and sliced, about 6 medium-sized
  • 3 cups vegetable broth
  • 7 oz coconut milk canned full-fat, 1/2 can
Spices
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • 1 teaspoon salt
  • 1/2 teaspoon thyme I used dried, use fresh if you have
Garnishing options
  • 2 tablespoon pumpkin seeds
  • 1-2 tablespoon coconut milk
  • 1/4 teaspoon black pepper freshly ground, adjust to taste
  • 1/4 teaspoon crushed red chili flakes adjust to taste

Instructions

    Cup of Yum
  1. In a large pot or Dutch oven, heat the olive oil on medium-high heat. Then add onions and sauté for 3-4 minutes. Add ginger and garlic and sauté for another minute.
  2. Add the diced pumpkin (or butternut squash), carrots, and broth. Add the spices and stir it all well. Cook for a couple more minutes, stirring often.
  3. Once it starts to boil, reduce heat to low, and cook for 20-30 minutes stirring every 5-10 minutes until the pumpkin and carrots are cooked through and soft.
  4. Then uncover, and blend using an immersion blender. (You can also let the soup cool a bit, then transfer to a standalone blender to blend to a smooth puree. Be careful while blending to avoid hot splatters)
  5. Add coconut milk, and stir well. Simmer for another 5 minutes.
  6. Garnish with your choice of pumpkin seeds, coconut milk, freshly crushed black pepper, or red chili flakes.
Instant Pot Method
    Cup of Yum
  1. You can also make this soup in the instant pot. Follow the same steps to saute the aromatics, then add the carrots, pumpkin, spices and broth.
  2. Change the instant pot setting to manual or pressure cook mode at high pressure for 10 minutes. After the instant pot beeps, let the pressure release naturally for 10 minutes then release the pressure manually (10 minute NPR).
  3. Then, follow the steps to blend the soup to a creamy texture. Add coconut milk and stir it in. Let the soup simmer on saute mode for 3-4 minutes. Garnish with your favorite toppings and enjoy.

Notes

  • Which Pumpkin? You can use any variety of pumpkin or even butternut squash. But do not use Halloween pumpkins for carving jack-o-lanterns (they are just not as tasty). 
  • Spices: Instead of the listed spices, you can use 1.5 tablespoons of curry powder to make this curried pumpkin carrot soup. 
  • Spices: Instead of the listed spices, you can use 1.5 tablespoons of curry powder to make this curried pumpkin carrot soup. 
  • Make it Non-vegan: Non-vegan pumpkin soup can be made with heavy whipping cream, full-fat milk, or half-and-half instead of coconut milk. 
  • Make it Non-vegan:
  •  Non-vegan pumpkin soup can be made with heavy whipping cream, full-fat milk, or half-and-half instead of coconut milk. 
  • To Store: Soup can be refrigerated for up to 3-4 days in an airtight container. 
  • To Store:
  • Soup can be refrigerated for up to 3-4 days in an airtight container. 
  • To Freeze: Once it has cooled, you can also freeze the soup. Place it in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator and reheat before eating.
  • To Freeze:
  • Once it has cooled, you can also freeze the soup. Place it in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator and reheat before eating.
  • Squash? Kabocha squash or butternut squash works in place than pumpkin. 

Nutrition Information

Calories 267kcal (13%) Carbohydrates 26g (9%) Protein 5g (10%) Fat 18g (28%) Saturated Fat 11g (55%) Polyunsaturated Fat 2g Monounsaturated Fat 4g Trans Fat 0.003g Sodium 1378mg (57%) Potassium 982mg (28%) Fiber 5g (20%) Sugar 11g (22%) Vitamin A 29278IU (586%) Vitamin C 20mg (22%) Calcium 92mg (9%) Iron 4mg (22%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 267

% Daily Value*

Calories 267kcal 13%
Carbohydrates 26g 9%
Protein 5g 10%
Fat 18g 28%
Saturated Fat 11g 55%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 4g 20%
Trans Fat 0.003g 0%
Sodium 1378mg 57%
Potassium 982mg 21%
Fiber 5g 20%
Sugar 11g 22%
Vitamin A 29278IU 586%
Vitamin C 20mg 22%
Calcium 92mg 9%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.