Pumpkin Carrot Soup

This Pumpkin Carrot Soup recipe is cozy, creamy and full of warm fall flavors. Sweet carrots, fresh ginger and pumpkin purée simmer together with coconut milk and a touch of warming spices, creating a silky carrot pumpkin soup that feels like the perfect meal on chilly nights.

This soup is an easy recipe to make with a handful of pantry staples and it's perfect for stocking the freezer. Serve it with crusty bread or top it with your favorite garnishes for a comforting bowl that celebrates pumpkin season in the best way.

We love a good one pot meal that packs flavor without all the mess. Here are some of our favorites that you must try: Tomato Basil Chicken, Stove Top Chili and our Southwest Chicken Casserole.

Ingredients

You only need a handful of simple ingredients to make this cozy, dairy-free soup.

See the recipe card below for the exact quantities of each ingredient.

• Coconut Oil: The cooking fat that adds richness.
• Carrots: Naturally sweet, they balance the earthy pumpkin.
• Pumpkin Purée: Canned allows you to make this soup all year long.
• Vegetable broth: A light, savory stock.
• Canned Coconut Milk: Makes it creamy while keeping it dairy-free.

For this one pot soup all you need is a large soup pot, measuring cups and spoons and an immersion blender.

Variations

• Coconut Oil Swap: Sub with olive oil, avocado oil or butter if desired.
• Coconut Milk Substitute: Swap for coconut cream or heavy cream if preferred.
• Swap the Stock: Try a homemade turkey stock or use chicken broth instead of vegetable for extra richness.
• Add Spice: A pinch of red pepper flakes or curry powder.
• Extra Veggies: Roast sweet potatoes or winter squash and blend them for an extra hearty feel.

How to Make Pumpkin Carrot Soup

This pumpkin carrot soup recipe comes together easily in one large pot or Dutch oven.

Melt coconut oil over medium heat in a large soup pot. Add onion and carrots and cook for about 10 minutes.

Add ginger and cook for another 3 minutes. Then garlic and just until fragrant.

Place all remaining ingredients, except for the coconut milk, into the pot and bring to a boil.

Lower the heat and cook for about 20 minutes keeping a rolling boil.

Use an immersion blender (or high-powered blender) to puree the soup fully then add it back to the pot.

Pour in coconut milk keep on low heat until warmed through. 

Hint: Sauté onions and carrots well to develop flavor before moving on to the next step.

Storage Instructions

• Refrigerator: Store cooled pumpkin soup in an airtight container for 3-4 days.
• Freezer: Freeze in portions in freezer-safe containers for up to 3 months. Thaw overnight in the fridge before reheating.
• Reheating: Warm up individual servings gently in a pot over medium heat, stirring occasionally.

Serving Suggestions

• Comforting Sides: Maple Bacon Brussels Sprouts, Honey and Brown Sugar Roasted Carrots or cheesy garlic bread.
• Hearty Mains: Herb Butter Turkey, Chicken Thighs with Honey or a Boneless Prime Rib Roast.

Recipe Tips

• Use an Immersion Blender: A hand blender makes it easy to get that silky texture right in the pot.
• Balance Flavors: Taste before serving, add a pinch more sea salt, nutmeg or black pepper if needed.
• Add Toppings: I often save a couple tablespoons of coconut milk and drizzle that on once served, then top with pumpkin seeds.
• Meal Prep: Double the batch and store in freezer-safe containers for quick weeknight dinners or for serving a crowd.

Pumpkin and Carrot Soup Recipe Frequently Asked Questions