Warm up this fall with a delicious carrot pumpkin soup. Made with pantry staples this easy dairy-free soup is perfect for both Thanksgiving or weekday dinners.
It’s the start of fall and everyone loves warming bowl of pumpkin soup this time of year. Cozy, creamy and full of fall flavors it’s a staple that carries us through to the winter months, best of all it’s easy to make yourself at home.
This carrot pumpkin soup is a twist on the old classic. Easy and comforting, yet elegant enough for the holidays it’s the kind of soup you’ll find yourself making over and over this season. It makes a great starter for your thanksgiving meal but also a nice accompaniment to a sandwich or salad for a weekday lunch or dinner.
Carrot Pumpkin Soup
This carrot pumpkin soup has all the familiar flavors you love in pumpkin soup, (like cinnamon and nutmeg), but paired with carrots for a hint of sweetness and a pinch of cayenne for a touch of heat. Sweet and spicy it’s surprisingly easy to make from fridge and pantry staples and beats those store-bought cans or cartons of pumpkin soup. It’s creamy without the addition of any cream (we’re using coconut milk instead) which makes it great for both dairy-free and vegan eaters. Here’s what you’ll need to make it:
Ingredient Notes:
(Here are a few notes about the ingredients you’ll need for this recipe. As always find the full list of ingredients and directions in the recipe card at the bottom of the post.)
- Pumpkin – This soup is made with canned pumpkin puree so there’s no need to peel and roast your own pumpkin.
- Carrots – Use medium sized carrots. Give the carrots a good scrub and you don’t even need to peel them.
- Oil – I’ve called for coconut oil as I think it best compliments the flavors in the soup but you can also use a mild flavored olive oil.
- Spices – You’ll need ground cinnamon (choose Ceylon cinnamon for the best flavor), ground nutmeg and ground cayenne pepper.
- Aromatics – You’ll need both garlic and shallots. I prefer the milder taste of shallots here but you can also substitute an equal amount of brown onion if you’d prefer.
- Broth or Water – Use a good quality no-salt or low-salt vegetable broth or simply use filtered water.
- Coconut Milk – I like to use light coconut milk from a can which is most similar in fat content to whole milk. It gives the soup a nice creamy finish without being too rich but you could also substitute regular coconut milk if you’d prefer.
- Maple Syrup – A drizzle of maple syrup rounds out all the flavors. You can also use coconut sugar.
- Optional Toppings – Sprinkle the soup with a few pumpkin seeds or chopped pecans for a nice presentation.
How to Make Carrot Pumpkin Soup:
(Here are the basic steps and some helpful tips on how to make the recipe. Find the full directions in the recipe card at the bottom of the post.)
- Start by heating the coconut oil along with the garlic shallots and spices in a large saucepan or soup pot.
- Next add the chopped carrots, stir to coat and continue to cook for a minute or two.
- Add the canned pumpkin, broth or water and coconut milk and cook for 15-20 minutes.
- Blend the soup in a blender or with an immersion blender and stir in the maple syrup.
- Serve warm topped pumpkin seeds or pecans and enjoy!
More Pumpkin Recipes:
Carrot Pumpkin Soup
Warm up this fall with a delicious carrot pumpkin soup. Made with pantry staples
this easy dairy-free soup is perfect for both Thanksgiving or weekday dinners.
Ingredients
- 1 Tablespoon/15ml coconut oil or olive oil
- 1 medium shallot, finely minced
- 2 cloves of garlic, finely grated
- 1 teaspoon ground cinnamon
- ¼ teaspoon ground nutmeg
- ⅛ teaspoon cayenne pepper
- 8 ounces/227g carrots, peeled and chopped
- 15 ounce/425g can of pumpkin puree
- 3 cups/720ml no or low-sodium vegetable broth or filtered water
- ½ a can/200ml light coconut milk
- 1 teaspoon fine sea salt
- 1 Tablespoon/15ml maple syrup
- Optional - pumpkin seeds or toasted chopped pecans for topping
Instructions
- In a large pot, heat the oil, garlic, shallots and spices over medium heat un till fragrant (about 1-2 minutes). Add the carrots, stir to coat and cook for another 1-2 minutes.
- Add the pumpkin, broth or water, coconut milk and salt and bring to a simmer. Simmer on low for 15-20 minutes or until carrots are tender.
- Pour soup into a blender and blend on high until smooth or use an immersion blender to blend the soup directly in the pot. Stir in maple syrup and re-warm in pot, if necessary before serving.
- Ladle the soup into bowls and top with pumpkin seeds if desired.
Notes
Variations:
Use a pumpkin pie spice blend instead of the cinnamon and nutmeg.
Adjust spice levels to your liking by increasing or decreasing the amount of cayenne, or substitute paprika for a milder flavor.
Use canned butternut squash to make carrot butternut squash soup.
Storage:
Store soup in an airtight container in the fridge for up to 5 days. Re-heat as needed.
Dietary Info:
Gluten-Free, Grain-Free, Vegetarian, Vegan, Dairy-Free, Egg-Free, Paleo
Nutrition Information:
Yield:
6Serving Size:
1Amount Per Serving: Calories: 115Total Fat: 6gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 2gCholesterol: 0mgSodium: 460mgCarbohydrates: 15gFiber: 4gSugar: 7gProtein: 2g
Nutritional information for recipes contained on this website, such as calories, fat, carbs, etc. are only estimates and are not guaranteed to be accurate.
Sylvie Shirazi is the recipe developer and food photographer behind Gourmande in the Kitchen. For the last 10 years she's been making eating more healthfully easy and accessible with gluten-free, grain-free, paleo and vegan recipes that are free from processed ingredients.
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