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–+ servings
bowl of pumpkin carrot soup drizzled with coconut milk and topped with pumpkin seeds and parsley with a spoon in it ready to eat

Pumpkin Carrot Soup

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.
5 from 4 votes
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Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Course Appetizer, Light Meals, Lunch
Cuisine Australian, British
Servings 4 people
Calories 221 kcal

Ingredients
  

  • 1 tablespoon olive oil
  • 1 onion diced
  • 2 garlic cloves minced
  • 2cm (¾ inch) fresh ginger grated
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • ½ teaspoon curry powder
  • 350g (12 oz) carrots (approx 2 large carrots) roughly chopped
  • 200g (7oz) pumpkin roughly chopped
  • 625ml (2½c) vegetable stock or water
  • 250ml (1c) coconut milk
  • salt
  • black pepper

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

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
Keyword carrot soup, healthy creamy carrot soup, toddler lunch, vegan soup

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