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Pumpkin Carrot Soup

Creamy pumpkin carrot soup is perfect for fall! This soup is easy to make and healthy. Pair with a sandwich or salad for an easy and comforting meal.

pumpkin carrot soup in a white bowl next to a blue and white cloth

Ingredients

This recipe calls for mostly pantry staples plus fresh carrots. If you are not dairy free or vegan you may not have coconut milk on hand (see below for substitutions). For this recipe you will need:

  • olive oil
  • onion
  • carrots
  • garlic
  • salt
  • pepper
  • white wine
  • pumpkin puree
  • vegetable broth or vegetable stock
  • coconut milk
  • coconut milk, paprika and pepitas for toppings, optional

How to Make Pumpkin Carrot Soup

To start, chop the onions, carrots and garlic and set aside. Then, heat a large pot over medium heat. Add olive oil. Once olive oil is warm, add onions and carrots. Cook until onions are golden.

Add garlic and cook an additional minute. Next, add salt and pepper and stir to combine. Add white wine and cook for 3 minutes, stirring frequently. Use the white wine to help scrape anything off the bottom of the pan that may have stuck while cooking the carrots, onion and garlic.

Then, add the vegetable broth and pumpkin puree. Stir well and cover. Raise heat to high and bring to a boil. Once boiling reduce heat to medium-low. Let simmer and cook until carrots are easy to pierce with a fork.

Once carrots are tender, use an immersion blender or blender to blend soup. Be sure to use caution when blending hot soup! An immersion blender is best because you can do it right in the pot. Stir coconut milk into blended soup until combined. Serve topped with additional coconut milk, paprika and pepitas.

pumpkin carrot soup in a white bowl next to a blue and white cloth and spoon

Frequently Asked Questions

What are pepitas?

Pepitas are pumpkin seeds. Roasted pepitas make the perfect soup topping because they are crunchy and salty.

I’m not vegan, can I make this with heavy cream?

Yes, the coconut milk can be substituted for heavy cream if you are not vegan or dairy free.

pumpkin carrot soup in a white bowl next to a blue and white cloth

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Looking for more soup recipes? Try our Turkey Lasagna Soup, Quick and Easy Hamburg Soup, One Pot Black Bean and Corn Soup, Carrot Ginger Soup, Carrot Rice Soup, Broccoli Cheese Soup and One Pot Italian Sausage and Pasta Soup.

pumpkin carrot soup in a white bowl next to a blue and white cloth and spoon

Pumpkin Carrot Soup

Yield: 8 servings
Prep Time: 10 minutes
Cook Time: 30 minutes
Additional Time: 5 minutes
Total Time: 5 minutes

Creamy pumpkin carrot soup is perfect for fall! This soup is easy to make and healthy. Pair with a sandwich or salad for an easy and comforting meal.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, diced
  • 1 lb carrots, chopped
  • 3 cloves garlic, minced
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 cup white wine
  • 1 can pumpkin puree
  • 3 cups vegetable broth
  • 3/4 cup coconut milk
  • coconut milk, paprika and pepitas for toppings, optional

Instructions

  1. Heat a large pot over medium heat. Add olive oil.
  2. Once olive oil is warm, add onions and carrots. Cook until onions are golden. Add garlic and cook an additional minute.
  3. Add salt and pepper and stir to combine.
  4. Add white wine and cook for 3 minutes, stirring frequently.
  5. Add vegetable broth and pumpkin. Stir well and cover. Raise heat to high and bring to a boil.
  6. Once boiling reduce heat to medium-low. Let simmer and cook until carrots are easy to pierce with a fork.
  7. Once carrots are tender, use an immersion blender or blender to blend soup.
  8. Stir coconut milk into blended soup until combined.
  9. Serve topped with additional coconut milk, paprika and pepitas.

Notes

If not vegan, heavy cream can be used in place of coconut milk.

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Nutrition Information:
Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 269Total Fat: 22gSaturated Fat: 11gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 560mgCarbohydrates: 15gFiber: 5gSugar: 5gProtein: 7g

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