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Bowl of spiced carrot pumpkin soup garnished with herbs

Spiced Carrot and Pumpkin Soup

This Spiced Carrot and Pumpkin Soup is a velvety, warming vegan dish packed with earthy pumpkin, sweet carrots, fragrant spices, and a touch of ginger. Perfect for cozy evenings or meal prep, it’s hearty, flavorful, and naturally dairy-free.

  • Total Time: 50 minutes
  • Yield: 6 servings 1x

Ingredients

Scale
  • 2 Tbsp olive oil (or coconut oil/neutral oil)
  • 1 large brown onion, peeled and chopped
  • 1 kg (35 oz) pumpkin or butternut squash, peeled, deseeded, and diced
  • 600 g (21 oz) carrots (about 6 medium), peeled and diced
  • 3 cloves garlic, peeled and crushed
  • 1-inch piece fresh ginger, peeled and grated
  • ½ tsp ground coriander
  • ½ tsp cumin
  • ½ tsp paprika
  • ¼ tsp turmeric
  • ¼ tsp ground nutmeg
  • ¼ tsp chili powder
  • A pinch of ground cardamom
  • 3 sprigs fresh thyme (remove before blending)
  • 1 litre (4 cups) vegetable stock (low sodium preferred)
  • Salt and pepper, to taste
  • Optional: Non-dairy milk for creaminess

Instructions

  1. Heat 2 Tbsp olive oil in a large pan over medium heat. Add chopped onion and sauté for 5–10 minutes until softened and translucent.
  2. Add diced pumpkin, carrots, garlic, and grated ginger. Cook for 2 minutes, stirring frequently.
  3. Stir in coriander, cumin, paprika, turmeric, nutmeg, chili powder, cardamom, and thyme. Cook for 1 minute, coating the vegetables in spices.
  4. Pour in 1 litre (4 cups) vegetable stock, season with salt and pepper, and bring to a simmer. Cook for 20–30 minutes until vegetables are tender.
  5. Remove thyme sprigs. Blend the soup with an immersion blender until smooth. For a chunkier texture, blend only half.
  6. If too thick, add a splash of non-dairy milk or water. Adjust seasoning with more salt and pepper as needed.
  7. Serve warm, and store leftovers in the fridge for up to 4 days or freeze for longer.

Notes

  • For a richer flavor, roast the pumpkin and carrots before blending.
  • Use sweet potatoes as a substitute for pumpkin if desired.
  • Pre-made curry powder can be used in place of individual spices as a shortcut.
  • This soup pairs perfectly with crusty bread or vegan grilled cheese.
  • Freezer-friendly: store in portions for quick weeknight meals.
  • Author: Mia
  • Prep Time: 15 minutes
  • Cook Time: 35 minutes
  • Category: Soup
  • Method: Stovetop & Blending
  • Cuisine: Vegan / Comfort Food

Nutrition

  • Serving Size: 1 serving (about 1½ cups)
  • Calories: 160
  • Sugar: 8g
  • Sodium: 380mg
  • Fat: 6g
  • Saturated Fat: 1g
  • Unsaturated Fat: 5g
  • Trans Fat: 0g
  • Carbohydrates: 26g
  • Fiber: 6g
  • Protein: 3g
  • Cholesterol: 0mg

Keywords: spiced carrot and pumpkin soup, vegan pumpkin soup, carrot pumpkin soup, fall soup recipes, cozy vegan soup