Creamy Carrot and Pumpkin Soup – Healthy Fall Recipe

There’s something magical about autumn. As the leaves change colors, and the air turns crisp, my cravings shift towards warm, hearty meals that wrap around me like a cozy blanket. One dish that embodies this comforting vibe for me is my Spiced Carrot And Pumpkin Soup (Vegan). I still remember the first time I attempted to make it, dicing up the vibrant vegetables, inhaling the aromatic spices, and eager to create something magical in my kitchen. Even if you’ve never made soup before, I assure you this recipe is simple and stress-free, a dish you can easily whip up and savor. So grab your ingredients, and let’s venture into the world of warm spices and wholesome vegetables together.

Pumpkin is one of my favorite ingredients to cook with. If you’re like me, you’ll love this roundup of comforting vegan pumpkin recipes.

Why I Love This Recipe of Spiced Carrot And Pumpkin Soup (Vegan)

What makes this Spiced Carrot And Pumpkin Soup special for me is not just its rich, earthy flavor, but the feeling it brings—comfort and nourishment in a bowl. This recipe is gentle and forgiving for beginner cooks, making it perfect if you’re just starting. It’s all about throwing vegetables and spices into a pot, letting them mingle, and before you know it, a fragrant soup is bubbling away, filling your home with warmth. Plus, the health benefits of the ingredients—packed with vitamins from the carrots and pumpkin—make this a guilt-free indulgence. Whether I’m enjoying it solo or serving it to friends and family, every sip reminds me of home and the warmth of shared meals.

Ingredients You’ll Need for Spiced Carrot And Pumpkin Soup (Vegan)

To make this comforting soup from scratch, you’ll need a handful of simple ingredients. Let’s break it down into essentials, optional add-ons, and substitutions:

Print

Essentials

• 2 Tbsp olive oil: A base for sautéing which adds richness.
• 1 large brown onion (peeled and chopped): This brings sweetness and depth to your soup.
• 1 kg (35 oz) pumpkin or butternut squash: Choose either, but ensure it’s peeled, deseeded, and diced for cooking.
• 600 g (21 oz) carrots (about 6 medium): Peeled and diced, these add natural sweetness and vibrancy.
• 3 cloves garlic (peeled and crushed): A fragrant essential that complements the other ingredients beautifully.
• 1 inch piece fresh ginger (peeled and grated): Provides a warm, spicy kick that brightens the soup.
• Spices:
  • 1/2 tsp ground coriander
  • 1/2 tsp cumin
  • 1/2 tsp paprika
  • 1/4 tsp turmeric
  • 1/4 tsp ground nutmeg
  • 1/4 tsp chilli powder
  • A pinch of ground cardamom
• 3 sprigs fresh thyme: Adds a herby aroma; remember to remove the sprigs before blending.
• 1 litre (4 cups) vegetable stock: The base of your soup—choose a low-sodium version if you’re watching your salt intake.
• Salt and pepper: Essential for seasoning to bring all the flavors together.

Optional Add-Ons

• Non-dairy milk: This can be added for a creamier texture if desired.

Substitutions and Shortcuts

If you don’t have all the ingredients, here are some simple substitutions:

• Olive oil: You can replace it with coconut oil or any neutral oil.
• Pumpkin or squash: Sweet potatoes or even carrots alone can work.
• Spices: Feel free to adjust the spices or use a pre-made curry powder as a shortcut.

How to Make Spiced Carrot And Pumpkin Soup (Vegan) Step-by-Step

Making your own Spiced Carrot And Pumpkin Soup is straightforward. Here’s a detailed guide to ensure your cooking experience is enjoyable:

Step 1: Sauté the Aromatics

In a large pan, heat 2 tablespoons of olive oil over medium heat. Once the oil is shimmering, add 1 chopped large brown onion. Sauté the onion for about 5-10 minutes until it softens and turns translucent. Take your time with this step. The softened onion acts as a flavor foundation for your soup.

Step 2: Add the Veggies

After the onion is cooked, it’s time to add the heart of your soup. Toss in 1 kg of diced pumpkin or butternut squash, along with 600 grams of diced carrots. Stir these together gently. Next, add 3 crushed cloves of garlic and the grated ginger from that 1-inch piece. Let them cook together for about 2 more minutes, stirring frequently to keep everything from sticking.

Step 3: Spice It Up

Now comes the fun part—adding your spices! Sprinkle in 1/2 tsp of ground coriander, 1/2 tsp of cumin, 1/2 tsp of paprika, 1/4 tsp of turmeric, 1/4 tsp of ground nutmeg, 1/4 tsp of chili powder, and a pinch of ground cardamom. Toss in 3 sprigs of fresh thyme. Continue to cook everything for about 1 minute, stirring constantly to coat the vegetables with the fragrant spices.

Step 4: Simmer with Stock

Next, add 1 litre (4 cups) of vegetable stock to your pot. Season it with salt and pepper to your liking. Bring the mixture to a gentle simmer and let it cook for 20-30 minutes. Stir occasionally; you want the vegetables to soften beautifully during this time.

Step 5: Blend It Smooth

Once your vegetables are tender, remove the thyme sprigs and get ready to blend! Use an immersion blender (stick blender) for a quick and easy approach. Blend until the soup is completely smooth. If you prefer a chunky texture, blend just half of it.

Step 6: Adjust Consistency and Seasoning

After blending, assess the thickness of your soup. If it’s too thick for your taste, gradually add a splash of non-dairy milk or water until it reaches the desired consistency. Taste your soup and adjust the seasoning with more salt and pepper if needed.

Step 7: Store the Leftovers

If you have any leftovers (which I doubt you will because it’s so good), store the soup in an airtight container in the fridge for up to 4 days. You can also freeze it for longer storage, just be sure to leave some space in the container since it may expand when frozen.

Common Mistakes to Avoid

1. Skipping the Sauté Step

One common mistake first-time soup makers make is not allowing the aromatics—the onion, garlic, and ginger—to properly sauté. This step is crucial for developing the underlying flavors of your soup. The sweet, caramelized aromas will elevate the dish.

2. Overcooking or Undercooking the Vegetables

It’s essential to ensure your pumpkin and carrots are cooked until tender, but not mushy. Keep an eye on the simmering process. You want them soft enough to blend, but they shouldn’t disintegrate before you do.

3. Not Tasting as You Go

Don’t skip tasting your soup as you prepare it. Adding salt and pepper gradually allows you to control the flavor. Soup seasoning can be a delicate balance, so adjust according to your preference.

4. Not Removing the Thyme Sprigs

Remember to take out the thyme sprigs before blending! While thyme adds fantastic flavor, you’ll want the soup to be smooth, not gritty from the leaves.

Serving Suggestions for Spiced Carrot And Pumpkin Soup (Vegan)

1. Fresh Herbs

A sprinkle of fresh herbs like parsley or cilantro can brighten the rich flavors of the soup. Just a few fresh leaves can elevate the dish and add a lovely touch of color.

2. Crusty Bread

Serve your Spiced Carrot And Pumpkin Soup with a slice or two of crusty bread. A warm baguette or rustic sourdough complements the soup and makes for a perfect dipping companion.

3. Nutty Toppings

Consider adding toasted seeds or nuts for contrast—a sprinkle of pumpkin seeds or slivered almonds can bring in unexpected crunch and a nutty flavor, enhancing the overall experience.

4. Extra Spice

If you enjoy a touch of heat, serve with a dash of sriracha or chili flakes. This will add an extra layer of warmth and depth, especially for those cold evenings.

Nutritional Values of Spiced Carrot And Pumpkin Soup (Vegan)

The Spiced Carrot And Pumpkin Soup is not only delicious but also loaded with nutrients:

1. Rich in Vitamins

Pumpkin and carrots are excellent sources of vitamin A, which is essential for eye health. They also provide antioxidants that can help support your immune system.

2. Low-Calorie

This soup is incredibly low in calories yet filling, making it a perfect choice for those watching their weight while still indulging in comfort food.

3. Dietary Fiber

With both carrots and pumpkin, this soup offers dietary fiber, aiding in digestion and supporting gut health. Plus, fiber keeps you fuller for longer.

4. Heart-healthy

With the use of olive oil and the absence of animal products, this soup is heart-healthy. It’s ideal for vegetarians, vegans, and anyone simply looking to eat healthier.

Conclusion & Next Steps

As you can see, making Spiced Carrot And Pumpkin Soup (Vegan) is much easier than it looks. You can customize it to suit your taste, and I promise it’ll become a cozy staple in your kitchen. So gather your ingredients and let the aromatic spices guide your way to a warm bowl of comfort. Don’t forget—this recipe is beginner-approved, so dive in confidently!

If you enjoyed this recipe, please share your creations or tag me in your kitchen adventures. I’m always eager to see how you add your unique twist to the soup!

Looking for more delicious recipes? Follow us on Pinterest and Facebook!

FAQs About Spiced Carrot And Pumpkin Soup (Vegan)

Give this Spiced Carrot And Pumpkin Soup (Vegan) a try, and discover the joy it brings to your table!