Thick and creamy, this easy pumpkin carrot soup recipe is packed with carrots and pumpkin, flavoured with ginger and spices and enriched with coconut milk. It is a perfect warming and healthy winter soup.
We love soup with carrots and pumpkin! Together with carrot lentil soup and pumpkin peanut butter soup, this carrot and pumpkin soup is made on repeat in our house throughout the Autumn and winter months.
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Why we love this recipe
- This vegetarian and vegan soup combines sweet carrots and pumpkin which are budget friendly staples – especially when pumpkins are in season.
- This carrot pumpkin soup is most definitely a kid friendly and toddler friendly soup. If I ask my son what he wants for dinner, he will often ask for carrot soup!
- This soup recipe is freezer friendly and great for meal prepping. Pack it in single serves to freeze and enjoy it on those days you don’t feel like cooking.
Ingredients notes and substitutions
- Carrots – cheap and cheerful, carrots make a delicious soup! Use the basic carrots, no need to use baby carrots (unless you have some you need to use up!)
- Pumpkin – I like to use Kent pumpkin with its orange flesh and green speckled skin, but you can use your favourite type of pumpkin such as orange pumpkins, Queensland blue pumpkin, or butternut squash would work well too.
- Spices – ground cumin and ground coriander are great spices that go well with carrots and pumpkin.
- Mild curry powder – this adds a sweet, fragrant taste but not enough to make this a spicy soup. You can substitute with ¼ teaspoon of turmeric which will add to the bight orange-yellow colour of the soup and add flavour without any spice.
- Ginger and garlic – I mostly use grated fresh ginger and two garlic cloves. However you can use grated/ chopped ginger from a jar and jarred garlic to make this carrot soup.
- Stock – I personally like to use vegetable stock but if you are not wanting to make a vegan carrot soup then use chicken stock.
- Coconut milk – coconut milk makes a delicious creamy pumpkin and carrot soup, but you can use a little cream if you prefer, or leave it out and use a little extra stock.
- Olive oil – you can substitute with vegetable oil or sunflower oil.
How to make this soup
- Cook the onion in the olive oil in a saucepan over a medium heat until soft.
- Add the garlic and ginger and cook for 1 minute.
- Add the chopped carrots and pumpkin.
- Cook for 5 minutes until the pumpkin and carrot start to soften before adding the ground cumin, ground coriander and curry powder.
- Stir to coat all the carrot and pumpkin in the spices then add the stock/water and simmer for 20-25 minutes until the carrots and pumpkin are tender.
- Take the soup off the heat and blend with a hand blender then stir through the coconut milk and return to the pan to heat through if needed. heck seasonings, adding a little more salt if you’ve used water and not making for baby led weaning, and a little black pepper to taste.
FAQ
What part of the pumpkin do you use for soup?
The flesh is the part of the pumpkin you use to make soup. Cut off the skin and take out the seeds before you cook it in the soup.
What to add to soup to make it more filling?
You can turn most soups into more of a substantial meal by adding rice, pasta, noodles or potatoes. If it’s a smooth soup like this carrot pumpkin soup, blend the soup before adding cooked pasta or rice. Soups are also a great way of using up a small amount of leftover cooked pasta or rice.
My recipe tips
- You can vary the quantities of carrots and pumpkin, so if you have more pumpkin you need to use, reduce the amount of carrot slightly, or add a little more stock.
- If you want extra flavour you can roast the carrots and pumpkin like I do in my roast pumpkin soup.
- You can use a blender instead of a stick blender.
- Cooking the cubes of carrot and pumpkin before adding the stock or water helps add more flavour to the soup.
Serving Ideas
- Sprinkle over some toasted pumpkin seeds / pepitas or homemade croutons.
- Garlic bread is always a popular accompaniment to soup amongst my family, and kids especially love ham and cheese pinwheels, or these samosa pinwheels if you are vegan.
- Sausage rolls or leek and ricotta rolls for a vegetarian option.
- Scones are always a popular accompaniment to soup: try these Cheese scones, cheese and onion scones or if you don’t want to turn the oven on, these cheese Welsh cakes are a delicious alternative.
- Or serve this pumpkin carrot ginger soup as a starter / appetizer and follow with tuna nachos or Italian silverbeet pie.
Storage
- Fridge – store, covered, in the fridge for up to 3 days.
- Freezer – this pumpkin and carrot soup will freeze for up to 3 months.
Variations
- If making this carrot pumpkin soup for baby: leave out the salt and use water or homemade stock (which tends to be less salty than bought stock).
- You can make this soup in the instant pot or slow cooker.
More recipes with pumpkin and carrots you may like
Pumpkin Carrot Soup
Author: Robyn
Thick and creamy, this easy pumpkin carrot soup recipe is packed with carrots and pumpkin, flavoured with ginger and spices and enriched with coconut milk. It is a perfect warming and healthy winter soup.
Ingredients
- 1 tablespoon olive oil ($0.16 / £0.08p)
- 1 onion, diced ($0.45 / £0.10p)
- 2 garlic cloves, minced ($0.26 / £0.05p)
- 2cm (¾ inch) fresh ginger, grated ($0.15 / £0.03p)
- 1 teaspoon ground cumin ($0.10 / £0.04p)
- 1 teaspoon ground coriander ($0.14 / £0.05p)
- ½ teaspoon curry powder ($0.04 / £0.01p)
- 350g (12 oz) carrots (approx 2 large carrots), roughly chopped ($0.84 / £0.17p)
- 200g (7oz) pumpkin, roughly chopped ($2.70 / £0.18p)
- 625ml (2½c) vegetable stock or water ($0 / £0)
- 250ml (1c) coconut milk ($0.60 / £0.45p)
- salt ($0.01 / £0.01p)
- black pepper ($0.02 / £0.01p)
Instructions
- Cook the diced onion with the olive oil in a medium saucepan over a medium heat until soft – around 5-10 minutes.
- Add the crushed garlic and grated ginger, and cook for one minute more before adding the roughly chopped carrots and pumpkin.
- Cook the carrots and pumpkin for 5 minutes before adding the ground cumin, ground coriander and curry powder.
- Stir, then add the stock/water, and simmer for 20-25 minutes until the carrots and pumpkin are tender.
- Take the soup off the heat and blend until smooth with a stick blender, then stir through coconut milk.
- Serve and enjoy!
- Keep in the fridge for up to 3 days or freeze for up to 3 months.
Notes
Estimated costs: Australia $5.47. Per serve = $1.37
UK £1.18. Per serve = 30p
America – I am yet to calculate the estimated ingredients costs to make this recipe in the US. If you would find it useful please contact me and I’ll get calculating 🙂
Carrots – cheap and cheerful, carrots make a delicious soup! Use the basic carrots, no need to use baby carrots (unless you have some you need to use up!)
Pumpkin – I like to use Kent pumpkin with its orange flesh and green speckled skin, but you can use your favourite type of pumpkin such as orange pumpkins, Queensland blue pumpkin, or butternut squash would work well too.
Spices – ground cumin and ground coriander are great spices that go well with carrots and pumpkin.
Mild curry powder – this adds a sweet, fragrant taste but not enough to make this a spicy soup. You can substitute with ¼ teaspoon of turmeric which will add to the bight orange-yellow colour of the soup and add flavour without any spice.
Ginger and garlic – I mostly use grated fresh ginger and two garlic cloves. However you can use grated/ chopped ginger from a jar and jarred garlic to make this carrot soup.
Stock – I personally like to use vegetable stock but if you are not wanting to make a vegan carrot soup then use chicken stock.
Coconut milk – coconut milk makes a delicious creamy pumpkin and carrot soup, but you can use a little cream if you prefer, or leave it out and use a little extra stock.
Olive oil – you can substitute with vegetable oil or sunflower oil.
You can vary the quantities of carrots and pumpkin, so if you have more pumpkin you need to use, reduce the amount of carrot slightly, or add a little more stock.
If you want extra flavour you can roast the carrots and pumpkin like I do in my roast pumpkin soup.
You can use a blender instead of a stick blender.
Cooking the cubes of carrot and pumpkin before adding the stock or water helps add more flavour to the soup.
Nutrition
Calories: 221kcalCarbohydrates: 17gProtein: 3gFat: 17gSaturated Fat: 12gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 79mgPotassium: 655mgFiber: 4gSugar: 7gVitamin A: 18884IUVitamin C: 13mgCalcium: 74mgIron: 3mg
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Or just leave a comment below!
Jaimie @ Nosh says
7 degrees when I woke up this morning. I will definitely breaking this one out in the coming weeks I think! Looks like a beautiful winter warmer!
Robyn says
Oh I know, it’s been so cold today! Most definitely soup weather!
Sally says
I’ve never made carrot soup before but this sounds amazing! Perfect for the cooler weather we are having – especially with that addition of ginger!
Robyn says
Thank you Sally! It’s definitely soup weather here today!
Gavin says
Carrot soup is my fav!! It’s starting to get cold enough here in Brisbane that soups are starting to be made. This one is gonna hit the kitchen this week. Thanks
Robyn says
Thank you Gavin! Carrot soup is my favourite too! Hope you and your family enjoy it as much as we do!
Sylvie says
I Loooooove carrots and ginger together, such yummy flavours mixed together for a delicious winter soup!
Robyn says
They are such a great hearing, aren’t they? Thank you Sylvie!
Alexandra @ It's Not Complicated Recipes says
Just a delicious, comforting warm hug in a bowl! This is the ideal weeknight meal 🙂
Robyn says
Thank you Alexandra! It is definitely a feel-good soup!