Carrot Pumpkin Soup

Carrots and pumpkin provide an irresistible texture and great flavor in this easy, fall-inspired soup. Made with warm spices, it's ideal for a cozy dinner or holiday meal. You can easily make it vegan by using no cream!

Course Side Dish, Soup

Cuisine American

Prep Time 20

Cook Time 30

Total Time 50

Servings 2-cup servings

Calories 272kcal

Author Lizzie Streit, MS, RDN

Equipment

Handheld blender (or upright blender)

Ingredients

2 tablespoons extra virgin olive oil
1 medium yellow onion diced
4 cloves garlic minced
3 medium carrots peeled and sliced into ½-inch pieces; about 1.5 cups
1 2 pound sugar pumpkin peeled, seeded, and cut into 1-inch chunks; about 6 cups
½ teaspoon dried ginger
½ teaspoon ground cumin
½ teaspoon ground cinnamon
½ teaspoon kosher salt
1 tablespoon fresh thyme leaves can sub 1 teaspoon dried
4 cups vegetable broth
½ cup heavy cream substitute coconut milk

US Customary - Metric

Instructions

Warm the olive oil in a soup pot over medium heat.
Add the diced onion. Cook, stirring occasionally, for 3 to 5 minutes until translucent.
Add the carrots and pumpkin to the pot, along with the ginger, cumin, cinnamon, salt, and thyme leaves. Stir to coat the vegetables in the seasonings.
Pour the broth into the pot. For a thicker soup, use 3 cups broth instead of 4. Increase heat to bring to a boil. Cover, reduce heat to maintain a simmer, and cook for 20 to 30 minutes until the pumpkin and carrots are fork-tender.
Remove the soup from heat. Blend it using a handheld blender right in the pot. If you want to use an upright blender, see the Notes section for instructions.
Stir the heavy cream or coconut milk into the soup.
Serve warm with desired toppings, such as pepitas, roasted pumpkin seeds from the pumpkin you use (see notes), a drizzle of cream, or more thyme leaves. Enjoy!
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Notes

Upright blender instructions: Transfer one batch of the soup to the upright blender. Leave a corner of the lid cracked, or remove the plastic circle in the center of the lid and cover it with a dish towel instead, to allow steam to escape. Blend until smooth. Pour the blended soup into a bowl. Repeat until the whole soup is blended.
Leftovers: Keep in an airtight container in the fridge for 5 to 7 days. Reheat in a saucepan or pot over medium heat or in the microwave.
Freezing: Let the soup cool completely. Transfer it to freezer-safe containers, leaving some headspace to allow for expansion. Seal tightly. Store in the freezer for up to 6 months.
Roasting pumpkin seeds: If you want to top the soup with the pumpkin seeds from the pumpkin you use, you can roast them while the soup cooks. Rinse in a colander under running water, removing the flesh with your hands. Dry thoroughly. Toss with olive oil and salt. Spread out on a lightly oiled baking sheet. Roast at 350 degrees F/177 degrees C for 10 to 15 minutes, checking frequently to prevent burning.

Nutrition