This pumpkin carrot soup recipe is creamy and fragrant. Perfect for enjoying on cold days.
This pumpkin carrot soup is super simple but has a lot of flavor. The base is fresh pumpkin and carrots, but fresh ginger is added. Both pumpkin and carrot are versatile and pair well with many different flavors.
Pumpkins and carrots are packed with vitamins like vitamin C and beta carotene, which are great for the immune system. Serve this carrot pumpkin soup recipe with a hunk of crusty bread and a dollop of yogurt or sour cream.
Try this creamy roasted carrot pasta next!
Find the ingredient amounts for this nutritious pumpkin soup listed in the printable recipe card at the bottom of this post. Here is a rundown of what you will need.
- Fresh sweet pumpkin or a sweet squash.
- Carrots – Fresh sweet carrots pair well with the pumpkin.
- A large onion
- Olive oil
- Fresh garlic cloves
- Ginger – Fresh ginger gives the soup a great kick.
- Vegetable broth or chicken broth – A good quality broth/stock is a must for a delicious soup.
- Fresh lemon juice – just a touch to make the soup a little zingier.
- Roasted pumpkin seeds for topping
- Yogurt or cream for topping. Yogurt or cream brings richness to the soup. The yogurt also brings a tanginess to contrast the soups’ sweetness. You could also add a drizzle of coconut milk to make it a vegan soup.
- Salt and black pepper to taste, or chili flakes if you like heat.
Best pumpkins for soup
When it’s pumpkin season, you’ll find pumpkins everywhere! The type of pumpkin used in this delicious pumpkin carrot soup makes a big difference in texture and flavor. There is a variety of pumpkin or hard winter squashes you can use for soups and the best varieties have a flesh that becomes smooth and sweet when cooked. They may be labeled sugar pumpkin or baking pie pumpkins.
The more decorative pumpkins used as Halloween props (like the Jack-o-lantern pumpkins) can be quite bland, stringy, and watery. Here are some delicious pumpkin varieties that can be used for pumpkin soup recipes.
- Autumn Gold
- Golden Nugget
- Queensland Blue
- New England Pie Pumpkin
- Musque de Provence
- Kabocha squash
- Acorn squash
- Butternut squash
Immersion blender – Also known as a stick blender. It is the easiest to blend the soup until it’s nice and creamy. You could use a regular blender or food processor too but you’ll need to let the soup cool down first before blending it that way.
Peel and chop the carrots and the pumpkin. The pumpkin cooks a bit faster than the carrots so you can cut the pumpkin slightly bigger than the carrot.
Dice the onion into small pieces and crush the garlic cloves.
In a large pot, heat the olive oil over medium heat. Add the onions and cook until softened and starting to caramelize, stirring occasionally.
Add garlic cloves and ginger and stir for 30 seconds until fragrant.
Add in the diced pumpkin and chopped carrots and cook for 30 seconds, stirring to coat.
Pour over the vegetable or chicken stock and the lemon juice.
Bring the soup to a simmer and let it simmer on low-medium heat until the cooked vegetables are soft, around 15-20 minutes.
Let the soup cool slightly, then use an immersion or high-speed blender to blend it until smooth and creamy. Season it according to taste. If the soup is too thick, add more stock or water to bring the soup to your desired consistency.
Serve the soup hot. Add a drizzle of cream, natural yogurt, or a dollop of sour cream on top of the soup and a sprinkle of roasted pumpkin seeds. It’s the perfect soup for a cold night!
Leftover soup, once at room temperature, can be stored in an airtight container in the fridge for up to 3 days. It can also be frozen in a freezer-safe container for up to 3 months.
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- 900g / 2lb fresh pumpkin
- 450g/ 1lb fresh carrots
- 120g (1 medium) yellow onion
- 3 cloves garlic
- 2 teaspoons fresh ginger, grated
- 1 1/2 Tablespoons olive oil
- 1 - 1.25L (4-5 cups) vegetable stock or chicken stock
- 1/2 tablespoon fresh lemon juice
- Salt and pepper to taste
- To serve
- Yogurt or cream
- Roasted pumpkin seeds
- Peel and chop the carrots and the pumpkin. The pumpkin cooks a bit faster than the carrots, so you can cut the pumpkin slightly bigger than the carrot. Dice the onion, slice the garlic cloves, and grate the ginger.
- Heat the olive oil over medium heat in a large pot. Add the onions and cook until softened and starting to caramelize, stirring occasionally. Add garlic cloves and ginger and stir for 30 seconds until fragrant.
- Add the diced pumpkin and chopped carrots and cook for 30 seconds, stirring to coat.
- Pour over the vegetable or chicken stock and the lemon juice.
- Bring the soup to a simmer and let it simmer on low-medium heat until the cooked vegetables are soft, around 15 minutes.
- Let the soup cool slightly, then use an immersion or high-speed blender to blend it until smooth and creamy. Season it according to taste. If the soup is too thick, add more stock or water to bring the soup to your desired consistency.
- Serve with yogurt or cream.
Nutrition Information:Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 132Total Fat: 4gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 1mgSodium: 622mgCarbohydrates: 22gFiber: 4gSugar: 11gProtein: 3g