Creamy Pumpkin Carrot Soup (Easy Vegan Recipe)

Is there anything more comforting than a steaming, velvety bowl of soup as the weather turns cool? It’s the official flavor of autumn! But so many “creamy” soups rely on heavy dairy, and “healthy” soups often taste bland or thin. What if you could have it all: a luxuriously creamy, rich, and vibrant soup that is secretly healthy, vegan, and packed with flavor?

This Creamy Pumpkin Carrot Soup recipe is that perfect bowl. It’s an easy, one-pot wonder that blends the earthy sweetness of pumpkin and carrots with the warm, zesty kick of ginger, garlic, and chili. Finished with rich coconut milk, this isn’t just a simple pureed soup; it’s a deeply satisfying, nourishing meal that will warm you from the inside out. Get ready to make your new favorite fall soup!

Ingredients You’ll Need

This soup uses a powerhouse of fresh vegetables and aromatic spices. The coconut milk adds a decadent, creamy finish that just happens to be completely dairy-free.

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Recipe Timing

This soup comes together surprisingly fast for such a deep flavor, with most of the time being hands-off simmering.

• Preparation Time: 15-20 minutes (for peeling and chopping all the vegetables)
• Cooking Time: 30 minutes (5 mins sauté, 15-20 mins simmer, 5 mins blend/finish)
• Total Time: Approximately 45-50 minutes

Step-by-Step Instructions

Step 1: Prepare Your Vegetables

First, let’s get all the components ready. Peel your pumpkin, scoop out the seeds and stringy bits, and roughly cut the flesh into 1-to-2-inch chunks. Peel and chop the carrots. Roughly chop the red onions, slice the garlic and ginger, and chop the cilantro stems (set the leaves aside for garnish).

• Actionable Tip: Don’t worry about perfect knife cuts! Everything is going to be blended, so a rough chop is all you need. This saves a ton of prep time.

Step 2: Sauté the Aromatic Base

Heat the 2 tablespoons of olive oil in a large saucepan or Dutch oven over medium heat. Once the oil is shimmering, add the chopped onions, sliced garlic, sliced ginger, and chopped cilantro stems.

Add the red pepper flakes, turmeric, and 3 teaspoons of salt. Stir well to combine. Cook this mixture for about 5 minutes, stirring occasionally, until the onions become soft and translucent. Your kitchen will start to smell incredible!

Step 3: Simmer the Soup

Now, add your cubed pumpkin and chopped carrots to the pot. Pour in about 3 cups of water (or just enough to submerge the vegetables) and the 150ml of coconut milk. Turn the heat to high and bring the entire mixture to a rolling boil.

Once it’s boiling, immediately reduce the heat to low, cover the pot, and let it simmer for about 15-20 minutes. You’ll know it’s ready when the pumpkin and carrots are perfectly tender and can be easily pierced with a fork.

Step 4: Toast the Coconut Garnish

While the soup is simmering, it’s the perfect time to make your crunchy topping. Preheat your oven to 300°F (150°C). Spread the desiccated coconut or coconut flakes in a single, thin layer on a baking sheet.

Bake for about 5 minutes. Actionable Tip: Do not walk away from the oven! Coconut can go from perfectly golden to burnt in a matter of seconds. Watch it closely and pull it out as soon as it’s lightly toasted and fragrant.

Step 5: Blend to Velvety Perfection

Once the pumpkin and carrots are tender, stir 1 tablespoon of the lemon juice into the soup and take the pot off the heat.

Now, it’s time to blend. Carefully transfer the soup (both the solids and the liquid) to a countertop blender. You will need to do this in batches.

• Crucial Safety Tip: Blending hot liquids can be dangerous. Never fill your blender more than halfway. Remove the center cap (the “filler cap”) from the blender lid and cover the opening with a folded kitchen towel. This allows steam to escape safely. Start on low speed and gradually increase to high.

Step 6: Finish and Season the Soup

Wipe out the now-empty saucepan to remove any bits that may have stuck. Pour the beautifully smooth, blended soup back into the pan. Place it over low heat.

Stir in the remaining 1 tablespoon of lemon juice. This is the most important step: taste the soup. Does it need more salt? A little more spice? Adjust the seasonings now until the flavor is bright, balanced, and perfect for you.

Step 7: Serve Your Golden Soup

Ladle the hot, creamy Pumpkin Carrot Soup into bowls. Garnish generously with a sprinkle of your toasted coconut and the fresh cilantro leaves you saved.

Nutritional Information (Estimate)

This is a wonderfully nutritious and light-yet-filling soup. This estimate is per serving, assuming the recipe yields 6 servings.

• Calories: 285 kcal
• Protein: 4 g
• Carbohydrates: 36 g
• Fiber: 9 g
• Sugar: 11 g
• Fat: 15 g
• Saturated Fat: 9 g
• This soup is naturally vegan, dairy-free, and gluten-free. It’s packed with Vitamin A and Fiber.

Healthier Alternatives & Variations

This healthy soup is fantastic as-is, but here are a few ways to customize it:

• Lower-Fat Option: You can substitute the full-fat coconut milk with “light” coconut milk. The soup will be slightly less rich but still creamy and delicious.
• Swap the Squash: This recipe is called Pumpkin Carrot Soup, but it works perfectly with butternut squash! Use the same amount (about 2kg or 4.4 lbs) for a slightly different, nutty-sweet flavor.
• Add Protein: To make this a heartier meal, stir in a can of rinsed and drained cannellini beans or chickpeas right before you blend. This adds plant-based protein and extra creaminess.
• Different Spice Profile: Love curry? Add 1-2 teaspoons of your favorite yellow curry powder along with the turmeric in Step 2 for a warming, aromatic twist.

Serving Suggestions

This vibrant soup is a showstopper on its own, but it pairs beautifully with a few simple additions.

• Bread is a Must: A thick slice of crusty sourdough or a warm piece of naan bread is essential for dipping into that creamy broth.
• Garnish Generously: The toasted coconut and fresh cilantro are not just for looks; they add crucial texture and freshness. A final swirl of coconut milk or a drizzle of chili oil in the bowl also looks beautiful.
• Make it a Meal: Serve a smaller cup of this soup as an elegant starter for a holiday dinner, or pair a large bowl with a simple side salad and vinaigrette for a perfect, light lunch.

Common Mistakes to Avoid

This recipe is very forgiving, but to get that perfect result, watch out for these few things:

• Burning the Coconut: I’m saying it again because it’s the most common mistake! Coconut toasts in 3-5 minutes, not 10.
  • Solution: Set a timer and watch it like a hawk. The second it looks light golden and you can smell it, pull it from the oven.
• Blender Explosions: Blending hot soup builds up an incredible amount of steam and pressure.
  • Solution: Never fill the blender more than half full. Always remove the center cap of the lid and cover the hole with a clean, folded kitchen towel to let steam escape.
• Forgetting the Lemon Juice: The soup will taste “flat” or “muddy” without acidity. The pumpkin, carrot, and coconut milk are all sweet and rich.
  • Solution: Do not skip the lemon juice at the end! It’s the secret ingredient that brightens all the flavors and makes the soup taste vibrant instead of heavy.
• Not Sautéing the Aromatics: It’s tempting to just boil all the ingredients together, but you’ll miss out on a huge layer of flavor.
  • Solution: Take the 5 minutes to sauté the onions, garlic, ginger, cilantro stems, and spices in oil. This “blooms” the spices and builds a savory foundation that boiling alone can’t replicate.

Storing and Reheating Your Soup

This soup is a fantastic make-ahead meal, as the flavors get even better the next day!

• Make-Ahead: You can peel and chop all your vegetables (pumpkin, carrots, onion, garlic, ginger) a day or two in advance and store them in an airtight container in the fridge.
• Refrigerator: Store leftover soup in an airtight container in the fridge for up to 5 days.
• Freezer: This soup freezes perfectly! Because it’s dairy-free, it won’t separate or get grainy. Let the soup cool completely, then pour it into freezer-safe containers or ziptop bags. It will keep for up to 3 months.
• Reheating: Reheat the soup gently in a saucepan over medium-low heat until it’s hot and simmering. You may need to add a splash of water or broth to thin it out, as it will thicken in the fridge.

Conclusion

This Creamy Pumpkin Carrot Soup is the perfect way to celebrate fall. It’s a simple, elegant recipe that transforms humble ingredients into a luxurious, velvety soup that’s bursting with flavor. It’s healthy, vegan, and comes together in under an hour, making it a perfect weeknight meal or an impressive starter for a dinner party. The combination of sweet pumpkin, warm ginger, and creamy coconut milk is truly a hug in a bowl.

We are so excited for you to try this cozy soup recipe! Give it a try and let us know how it turned out in the comments below. Did you add any of your own spice twists? We love hearing from you! Don’t forget to rate the recipe and share it with a friend who needs some comforting soup in their life.

Frequently Asked Questions

Q1. Can I use an immersion blender (stick blender)?

Yes, absolutely! An immersion blender is a fantastic, one-pot option. After Step 3 (once the vegetables are tender), remove the pot from the heat and use your immersion blender to blend the soup directly in the pot until smooth. This method is much easier, though it may not result in the same silky-smooth, velvety texture as a high-speed countertop blender.

Q2. Can I use pre-cut pumpkin or butternut squash?

Yes, this is a great time-saver! You can use pre-cut pumpkin or butternut squash (which is a perfect substitute). You will need about 2 kilograms or 4.4 pounds of cubed squash to equal one 2kg pumpkin.

Q3. Is this soup spicy?

This soup has a gentle, warming heat from the 1 teaspoon of red pepper flakes and the fresh ginger. I would not call it “spicy.” If you are sensitive to heat, you can reduce the red pepper flakes to 1/4 teaspoon or omit them entirely. If you love heat, feel free to add more!

Q4. Why are the cilantro stems used in the soup base?

This is a great chef’s trick! Cilantro stems (the bottom part of the bunch) are packed with even more flavor than the leaves. Sautéing them with the onions and garlic infuses the entire soup with a wonderful, fresh, aromatic flavor that you can’t get from just using the leaves as a garnish. Don’t throw them away!

Creamy Pumpkin Carrot Soup (Easy Vegan Recipe)

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• Author: Evelyn Marcella Rivera
• Total Time: 50 minutes
• Yield: 6 Servings 1x
• Diet: Vegan

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Description

This soup uses a powerhouse of fresh vegetables and aromatic spices to create a rich, vibrant, and creamy soup. The coconut milk adds a decadent, creamy finish that just happens to be completely dairy-free. This easy, one-pot wonder blends the earthy sweetness of pumpkin and carrots with the warm, zesty kick of ginger, garlic, and chili. It’s a deeply satisfying, nourishing meal that will warm you from the inside out.

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Ingredients

Units USM Scale 1x2x3x

• 2 kilograms (approx 4.4 lbs) Pumpkin, peeled, seeded, and cubed
• 2 Large Carrots, peeled and roughly chopped
• 2 Large Red Onions, roughly chopped
• 6 cloves Garlic, sliced
• 2-inch piece Fresh Ginger, sliced
• 1 handful Fresh Cilantro, stems and leaves separated
• 2 tablespoons Olive Oil
• 1 teaspoon Red Pepper Flakes
• 1 teaspoon Turmeric
• 3 teaspoons Salt (plus more to taste)
• 3 cups Water (approx. or enough to submerge)
• 150 ml Coconut Milk
• 2 tablespoons Lemon Juice, divided
• 1 cup Desiccated Coconut (or coconut flakes)

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Instructions

1. Prepare Your Vegetables: Peel the pumpkin, scoop out the seeds, and roughly cut the flesh into 1-to-2-inch chunks. Peel and chop the carrots. Roughly chop the red onions, slice the garlic and ginger, and chop the cilantro stems (set the leaves aside for garnish).
2. Sauté the Aromatic Base: Heat the olive oil in a large saucepan or Dutch oven over medium heat. Add the chopped onions, sliced garlic, sliced ginger, and chopped cilantro stems. Add the red pepper flakes, turmeric, and 3 teaspoons of salt. Stir well and cook for about 5 minutes, until the onions turn transparent.
3. Simmer the Soup: Add the cubed pumpkin and chopped carrots to the pot. Pour in about 3 cups of water (or just enough to submerge) and the coconut milk. Turn the heat to high and bring to a boil.
4. Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 15-20 minutes, or until the pumpkin and carrots are tender.
5. Toast the Coconut Garnish: While the soup simmers, preheat your oven to 300°F (150°C). Spread the desiccated coconut in a single, thin layer on a baking sheet. Bake for about 5 minutes, watching it closely, until lightly toasted.
6. Blend to Velvety Perfection: Once the vegetables are tender, stir 1 tablespoon of the lemon juice into the soup and take the pot off the heat.
7. Carefully transfer the soup to a countertop blender (in batches) and blend until smooth.
8. Finish and Season the Soup: Wipe out the saucepan and pour the blended soup back into the pan. Place it over low heat. Stir in the remaining 1 tablespoon of lemon juice. Taste the soup and adjust seasonings (salt, spice) until bright and balanced.
9. Serve: Ladle the hot, creamy soup into bowls. Garnish generously with the toasted coconut and fresh cilantro leaves.

Notes

• Rough Chop: Don’t worry about perfect knife cuts for the vegetables! Everything is going to be blended, so a rough chop saves a ton of prep time.
• Watch the Coconut: Do not walk away from the oven when toasting the coconut. It can go from perfectly golden to burnt in a matter of seconds.
• Blender Safety: Blending hot liquids can be dangerous. Crucial Safety Tip: Never fill your blender more than halfway. Remove the center cap from the blender lid and cover the opening with a folded kitchen towel. This allows steam to escape safely. Start on low speed and gradually increase.
• Final Taste: The final step of tasting and adjusting with lemon juice and salt is the most important for a bright, balanced flavor. Don’t skip it!

Note: This soup is naturally vegan, dairy-free, and gluten-free. It’s packed with Vitamin A and Fiber.

• Prep Time: 20 minutes
• Cook Time: 30 minutes
• Category: Soup, Main Course, Starter
• Method: Simmering, Blending
• Cuisine: Vegan

Nutrition

• Serving Size: 1 serving
• Calories: 285 kcal
• Sugar: 11 g
• Sodium: 1250 mg
• Fat: 15 g
• Saturated Fat: 9 g
• Unsaturated Fat: 6 g
• Trans Fat: 0 g
• Carbohydrates: 36 g
• Fiber: 9 g
• Protein: 4 g
• Cholesterol: 0 mg