Carrot Pumpkin Soup

I can’t be the only one excited for soup season, and this spiced carrot pumpkin soup recipe is the perfect meal for fall. Like my Instant Pot butternut squash, this one-pot pumpkin soup with carrots simmers for less than an hour to bring you the flavor of autumn in a bowl.

What You Need to Make this Recipe

• Coconut Oil: Saute the vegetables in coconut oil. You can also try avocado or olive oil.
• Pumpkin: One small baking pumpkin (3-4 pounds) works well in this soup. Select one that is firm and blemish-free.
• Carrot: I love the combination of sweet carrots and pumpkin. I use whole carrots, but you can also use a cup and a half of chopped baby carrots. 
• Onion: Use a white or yellow onion to cut the natural sweetness of the other ingredients. Shallots are another tasty alternative.
• Garlic: I suggest using four garlic cloves, but measure with your heart.
• Vegetable Broth: Use store-bought vegetable broth, vegetable stock, or Vegetable Better than Bouillon and water. You can also include chicken broth if you don’t care about keeping the soup vegan-friendly. 
• Bay Leaf: Subtly flavors the soup with a clove-like flavor.
• Spices: Season the homemade carrot pumpkin soup with ground turmeric, smoked paprika, cayenne, salt, white pepper, rubbed sage, and black pepper.
• Coconut Milk: Room-temperature coconut milk is a tasty addition to create extra creamy soup. You can also use coconut cream, heavy cream, or half-and-half.

Additions and Substitutions

• This soup has a little kick to counteract the sweetness of the carrots and pumpkin. If you’re sensitive to spicy food, consider adjusting how much cayenne and white pepper you use. 
• Garnish the soup with tangy Greek yogurt, sour cream, or creme fraiche; the creaminess pairs perfectly with the soup’s warm spice.
• Incorporate vegetables like fresh ginger, sweet potatoes, parsnips, cauliflower, or butternut squash into the soup. 
• Replace the cayenne and white pepper with two tablespoons of red curry paste for a Thai twist.
• For added protein, stir in bacon bits, chicken sausage, roasted sage sausage, or kielbasa. Consider blending canned white beans or red lentils into the soup mixture for plant-based protein.

Tools Used to Make this Recipe

• Dutch Oven or Stock Pot: Use a heavy-bottomed pot large enough to fit all the ingredients.
• Chef’s Knife: You need a sharp knife to cut through the pumpkin and cut all the vegetables.
• Immersion Blender or Blender: Puree the soup with a handheld immersion blender or process the soup in batches using a blender.

How to Prepare Pumpkins for Soup

• Cut off the top of the pumpkin and peel the skin using a vegetable peeler.
• Slice the squash in half and scoop out the seeds with a spoon.
• Cut the squash into 1-inch cubes using a sharp knife.

How To Make Carrot Pumpkin Soup

The full recipe with measurements is in the recipe card below.

Step 1: Warm the coconut oil in a Dutch oven over medium heat. Then, add the pumpkin, carrots, onions, and garlic cloves. Saute for 10 minutes.

Step 2: Season the cooked vegetables with turmeric, smoked paprika, cayenne, salt, white pepper, rubbed sage and black pepper. Continue cooking for another 1-2 minutes.

Step 3: Stir in the vegetable broth and add the bay leaf. Bring the pot to a boil over medium heat. Cover and simmer for 20-25 minutes.

Step 4: Remove the pot from heat. Use an immersion blender to puree until smooth. You can also transfer the mixture to a blender if you prefer.

Step 5: Add the coconut milk and whisk to combine.

Expert Tips

• Cut the vegetables about the same size to ensure they cook at the same rate. 
• Remove the pan from the heat before using the immersion blender to prevent the hot soup from splashing.
• If using a blender, use one designed for hot liquids. And if you have a large quantity of hot liquid to blend, do it in batches. Overfilling the blender can lead to overflow and accidents.

Searching for More Like This? 

If you love this delicious pumpkin carrot soup recipe, try one of these fall soup recipes!  

Instant Pot Butternut Squash Soup

Instant Pot Tortellini Soup

Keto Cream of Mushroom Soup

Hamburger Vegetable Soup

Serving Suggestions

• Garnish: Finish the soup with toasted pumpkin seeds, pine nuts, roasted chickpeas, croutons, and fresh herbs like chives or parsley. 
• Sandwiches: Avocado Toast, BLT Sandwich, Bella Hadid Sandwich Recipe
• Main Entree: Tandoori Turkey
• Sides: Turmeric Roasted Cauliflower
• Bread: Corn Bread Muffin, Dutch Oven Sourdough Bread, Focaccia Bread, Pao de Sal, Garlic Bread
• Salad: Fall Kale Salad, Arugula and Spinach Salad

What to do With the Leftovers

• Refrigerate – Store the leftover pumpkin soup in an airtight container for 3-5 days.
• Freeze – Let the soup cool completely, then transfer it to a freezer-safe container or bag. Carrot pumpkin soup freezes for three months.
• Thaw – Defrost the leftover soup in the refrigerator overnight.
• Reheat – Warm the leftovers on the stovetop to serve. Maintain a gentle simmer over medium heat.
• Repurpose – Eat leftovers as-is or use the soup to top pasta and roasted vegetables like potatoes or Brussels sprouts. You can also include shredded chicken or cooked spaghetti squash to make it a complete meal.

Frequently Asked Questions

More Squash Recipes:

• Air Fryer Acorn Squash
• How to Cook Spaghetti Squash
• Air Fryer Zucchini and Squash
• Air Fryer Butternut Squash