Pumpkin Carrot Soup Bliss

Name: Pumpkin Carrot Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: American
Ingredients: 1 tablespoon olive oil; 1 yellow onion, peeled and diced, about 5 ounces; 1 teaspoon ginger, grated; 1 teaspoon garlic, minced; 1 pound pumpkin or butternut squash, peeled, deseeded, cut into 1-2 inch pieces; 1 pound carrots, peeled and sliced, about 6 medium-sized; 3 cups vegetable broth; 7 oz coconut milk, canned full-fat, 1/2 can; 1/2 teaspoon ground cinnamon; 1/4 teaspoon ground turmeric; 1 teaspoon ground cumin; 1 teaspoon paprika; 1 teaspoon salt; 1/2 teaspoon thyme, dried (use fresh if you have it); 2 tablespoon pumpkin seeds; 1-2 tablespoon coconut milk for garnish; 1/4 teaspoon black pepper, freshly ground, adjust to taste; 1/4 teaspoon crushed red chili flakes, adjust to taste

October 5, 2025October 5, 2025 by Jake

Jump to Recipe

Hey there, friends! If you’re like me, the transition into fall makes warm, cozy recipes like pumpkin carrot soup an absolute must. With the leaves slowly turning golden and the air getting that crisp edge, this hearty soup is exactly what you need to embrace the fall spirit. It’s like a warm hug in a bowl.

I remember last autumn when I first tried this recipe—my daughter had just come home from school, shivering, and she smelled the soup simmering away. Her face lit up! Honestly, it was one of those moments where you feel like you’re winning at this whole parenting thing (even if only temporarily).

Now, whether you’re serving this to your family after a chilly day or just whipping it up for yourself to enjoy a quiet night in, each spoonful offers pure comfort. By the way, if you love this, you’ll definitely want to check out our creamy tomato basil soup recipe here.

Why you’ll love this recipe

There’s so much to adore about this pumpkin carrot soup. First off, it’s incredibly easy to whip up, taking only 10 minutes of your time for prep. It’s also perfect for those chilly evenings when you’re craving something warm and satisfying. Plus, the combination of seasonal pumpkin and carrot makes it a festive and healthy dish to enjoy throughout the fall.

This soup is also quite forgiving if you’re missing an ingredient or need to substitute. Not to mention, it’s dairy-free—thanks to the creamy coconut milk—which means it’s perfect for anyone watching their dairy intake. Between you and me, the flavor profile is so rich, you’d never miss the cream!

Ingredients

1 tablespoon olive oil
1 yellow onion, peeled and diced, about 5 ounces
1 teaspoon ginger, grated
1 teaspoon garlic, minced
1 pound pumpkin or butternut squash, peeled, deseeded, cut into 1-2 inch pieces
1 pound carrots, peeled and sliced, about 6 medium-sized
3 cups vegetable broth
7 oz coconut milk, canned full-fat, 1/2 can
1/2 teaspoon ground cinnamon
1/4 teaspoon ground turmeric
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon salt
1/2 teaspoon thyme, dried (use fresh if you have it)
2 tablespoon pumpkin seeds
1-2 tablespoon coconut milk for garnish
1/4 teaspoon black pepper, freshly ground, adjust to taste
1/4 teaspoon crushed red chili flakes, adjust to taste

Step-by-step instructions

Sauté your aromatics

In a large pot or Dutch oven, heat the olive oil over medium-high heat. Add in the diced onions and sauté for about 3-4 minutes until they become translucent. Stir in the grated ginger and minced garlic, letting them cook for another minute until they’re fragrant and sizzling.

Build the base

Next, toss in your diced pumpkin—or butternut squash—and carrot slices. Pour in the vegetable broth and sprinkle in all those lovely spices: cinnamon, turmeric, cumin, paprika, salt, and thyme. Stir everything together well, allowing the flavors to meld over a couple of minutes.

Simmer to soften

Once it starts bubbling, reduce the heat to low and let it simmer for 20 to 30 minutes. Stir every 5-10 minutes until the pumpkin and carrots are super tender.

Blend it smooth

Grab your immersion blender and puree the soup right in the pot. Alternatively, you can carefully transfer the mixture to a standalone blender and blitz it until smooth. Be mindful of hot liquid!

Finish with flair

Return the soup to low heat and pour in the coconut milk. Stir well and let it all simmer for another 5 minutes to combine perfectly.

Serve it up with a sprinkle of pumpkin seeds, an extra swirl of coconut milk, black pepper, or a dash of red chili flakes.

Recipe tips & variations

Don’t worry if you don’t have pumpkin on hand—fresh butternut squash works just as well. You can also add a pinch more red chili flakes if you like a bit of heat, or swap coconut milk for almond milk to change things up.

If you’re feeling adventurous, throw in a handful of spinach towards the end for extra nutrients. This soup is also great paired with a slice of crusty bread or a simple side salad.

Storage & reheating

Any leftovers can be stored in an airtight container in the fridge for up to three days. Reheat it on the stovetop over medium heat or in the microwave. If freezing, keep in mind that the texture might change slightly, but it’s still delicious.

FAQs

Can I use ground ginger instead of fresh?

You absolutely can! Just adjust to taste—around 1/4 teaspoon should do the trick since ground ginger has a more concentrated flavor.

Is this soup gluten-free?

Yes, all the ingredients in this recipe are naturally gluten-free.

Can I make this soup vegan?

Yes, this soup is naturally vegan as it uses vegetable broth and coconut milk instead of dairy.

What’s the best way to prep the pumpkin?

Cut off the top and bottom, then slice in half to scoop out the seeds. Afterwards, peel and chop it into your desired size.

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