Fall flavors are in full swing, and this Pumpkin and Carrot Soup is the perfect way to highlight them! And the best part? If you're doing some holiday or seasonal baking and you have a little extra pumpkin purée sitting in the fridge, throw it in! Soups are great ways to use up any odds and ends you might have lying around.
Why you'll love this recipe
- Pumpkin and Carrot Soup is packed with fall flavors!
- This easy recipe comes together in just 45 minutes.
- This healthy soup freezes well and is great to make a batch to enjoy throughout the week!
- Pumpkin and Carrot Soup is a savory soup that does not use coconut milk, which is something you often see.
Soup recipes are a great way to use up odds and ends, so feel free to throw some in! You'll need a few key things to bring this Pumpkin and Carrot Soup recipe together.
- Pumpkin purée: One can, or about 2 cups, is the perfect amount for this recipe. Of course, if you have extra, throw it in! You can also make your own pumpkin purée if you're really feeling the fall spirit!
- Carrots: You'll need 2 cups of peeled and coarsely chopped carrots.
- Fresh ginger: Grated or minced fresh ginger adds a bit of brightness to the recipe.
- Curry: This recipe includes a bit of curry powder that gives it a flavorful kick.
- Flaky sea salt: I like to garnish the soup with flaky sea salt before serving. I recommend Maldon Sea Salt.
See full recipe below for detailed instructions.
Substitutions & Variations
This is a very adaptable recipe; below are a few easy variations to try.
- Make it vegan - Use vegetable stock rather than chicken stock for a vegan soup.
- Use whole pumpkin - If you'd rather use whole pumpkin instead of purée, you certainly can! Use 2 cups of peeled and coarsely chopped pumpkin and add it into the soup with the carrots. You may find you need to add additional chicken stock as well, to ensure the vegetables are covered. After the 20-minute simmer, you'll want to make sure that both the carrots and pumpkin are fork-tender, then continue the directions as written.
- Butternut Squash and Carrot Soup - Rather than using pumpkin, you could use butternut squash! Use 4 cups of peeled and coarsely chopped butternut squash and add it into the soup with the carrots. You may find you need to add additional chicken stock as well, to ensure the vegetables are covered.
I have not tested this recipe with other variations, but if you do, let us know how it turns out in the comments! I always love to hear how you're adapting these recipes and use those as ideas for future recipes as well!
How to Make Pumpkin and Carrot Soup
This Pumpkin and Carrot Soup comes together in a few easy steps.
Chop everything! Peel and chop your carrots, onion, garlic and fresh ginger.
Heat the oil in a large Dutch oven over medium heat, then add garlic and onion and sautée 2-3 minutes until soft.
Add carrots, ginger and spices, and stir for 1 minute.
Add pumpkin purée and chicken stock, then bring to a boil. Reduce heat to low and simmer uncovered for 20 minutes.
After about 20 minutes all vegetables should be fork-tender. Let the soup cool for a few minutes, then use an immersion blender or carefully transfer the soup to a countertop blender and blend until smooth.
To serve, top with roasted pine nuts, fresh parsley and croutons or crusty bread.
Expert Cooking Tips
- A coarse chop is fine - the soup will be blended, so no need to spend time carefully chopping the veggies!
- This is a very adaptable recipe and a great place to use up veggie odds and ends you might have in the refrigerator.
- Let the soup cool before blending and make sure to avoid splashes!
- If the soup feels too thick after blending, add a little extra water or chicken stock to reach your desired consistency.
Refrigerator Storage: Let the soup cool fully, then transfer to an airtight container and store in the refrigerator for up to 3-4 days. To reheat, warm the soup in a small pot on the stovetop, or in the microwave for about 60 seconds before serving.
Freezer Storage: Let the soup cool fully, then transfer to airtight freezer-safe containers (or bags!). Freeze for up to 3 months. To reheat, let the soup thaw in the fridge overnight, then reheat in a small pot on the stovetop, or in the microwave for about 60 seconds before serving.
No, you could also use whole pumpkin! If you're using whole pumpkin, peel and coarsely chop 2 cups of pumpkin, then add to the recipe at the same time as the carrots.
Yes, if you would rather not use pumpkin, you can use a different squash option (butternut squash is great), or you could even use sweet potatoes.
You will need some kind of blender. Personally, I prefer to use a countertop blender. Make sure to let the soup cool a bit before transferring and blending.
You can add whatever toppings you like! I recommend topping with roasted pine nuts, fresh parsley and croutons or crusty bread.
Pumpkin and Carrot Soup
- 2 Tablespoons olive oil
- 1 onion chopped
- 3 garlic cloves peeled and chopped
- 1 can (15 oz.) pumpkin purée
- 4 cups chicken or vegetable stock
- 2 teaspoons fresh ginger grated or minced
- 1 teaspoon kosher salt
- 1 teaspoon curry powder
- ½ teaspoon cumin
- ½ teaspoon paprika
- ¼ teaspoon ground black pepper
- Fresh parsley or thyme, for topping optional
- Roasted pine nuts, for topping optional
- Croutons, for topping optional
- Heat olive oil in a large Dutch oven over medium heat. Add onions and garlic and sautée until soft and translucent, about 2-3 minutes. Add carrots, ginger, salt, curry powder, cumin, paprika, and black pepper and stir for 1 minute.
- Add pumpkin purée and chicken stock and stir to combine. Bring to a boil, then reduce heat and simmer uncovered for 20-25 minutes until all vegetables are fork-tender.
- Remove from heat and let cool slightly. Use an immersion blender or carefully transfer the soup to a countertop blender and blend until smooth. Taste and adjust seasoning if needed*. Serve warm and garnish with fresh parsley, roasted pine nuts and croutons (optional).