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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 for Pumpkin Carrot Soup
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.
Frequently Asked Questions
Pepitas are pumpkin seeds. Roasted pepitas make the perfect soup topping because they are crunchy and salty.
Yes, the coconut milk can be substituted for heavy cream if you are not vegan or dairy free.
Yes, carrots and pumpkin have many health benefits. They are both loaded with nutrients especially beta carotene. Beta carotene helps with eye healthy, creating a strong immune system and healthy skin!
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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
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
- 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.
- Add salt and pepper and stir to combine.
- Add white wine and cook for 3 minutes, stirring frequently.
- Add vegetable broth and pumpkin. 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.
- Stir coconut milk into blended soup until combined.
- 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: 1Amount Per Serving: Calories: 269Total Fat: 22gSaturated Fat: 11gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 560mgCarbohydrates: 15gFiber: 5gSugar: 5gProtein: 7g