This easy pumpkin soup with canned pumpkin is the perfect recipe for autumn, when you want all the comfort of homemade pumpkin soup without having to peel, chop and roast a whole pumpkin first.
Using canned pumpkin purée makes it so much quicker and less messy. The carrots add extra body and natural sweetness, while cumin and cinnamon give the soup a lovely warming autumnal flavour. Everything is cooked in one pan and blended until smooth, so there isn't much washing up either.
This is exactly the kind of soup I want on a busy autumn weeknight: warm, creamy and comforting, but made from ingredients that are easy to keep in the cupboard and fridge. Add some bread for dipping and it disappears very quickly in our house.
Making pumpkin soup from canned pumpkin also means you aren't limited to the few weeks when good cooking pumpkins are easy to find. Keep a can of pumpkin purée in the cupboard and you can make this whenever the craving for a cosy bowl of soup hits.
Recipe update: This recipe was originally published on 30 September 2023 and was fully retested in September 2026 to check the cooking time and ingredient quantities. The original recipe still worked well, but I've expanded the instructions, tips and FAQs.
If you have a fresh cooking pumpkin that you want to use instead, try my Creamy Pumpkin Soup recipe, which has been developed specifically for fresh pumpkin.
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Jump to:
- Why You'll Love This Canned Pumpkin Soup
- Recipe Overview
- Ingredients and Substitutions
- Canned Pumpkin Puree vs Pumpkin Pie Filling
- Why Put Carrots in Pumpkin Soup?
- Canned Pumpkin Soup Variations
- How to Make Canned Pumpkin Soup
- How To Make Canned Pumpkin Soup Creamy
- What To Serve with Pumpkin Soup
- Make Ahead and Storage
- Don't Waste Leftovers
- Troubleshooting Guide
- Dannii's Extra Tips
- More Vegetarian Soup Recipes
- Recipe
- Feedback
Why You'll Love This Canned Pumpkin Soup
- No fresh pumpkin needed - There is no peeling, chopping or roasting a whole pumpkin. Open a can of pumpkin purée and most of the preparation is already done.
- Ready in 35 minutes - Just 5 minutes of preparation and around 30 minutes of cooking.
- One-pan recipe - Everything is sautéed, simmered and blended in the same saucepan.
- Creamy without lots of cream - The pumpkin and carrots blend into a naturally thick soup, so just a small amount of milk is enough to finish it.
- Family friendly - It is gently spiced rather than hot, and you can easily adjust the seasoning at the end.
- Easy to adapt - Make it dairy-free with plant milk or coconut milk, add curry powder for a curried version or give it some heat with chilli.
- Freezer friendly - Make a batch now and you have an easy lunch ready for another day.
- Useful all year round - Canned pumpkin means you don't have to wait for fresh pumpkin season.
Recipe Overview
- Prep time: 5 minutes
- Cook time: 30 minutes
- Total time: 35 minutes
- Serves: 4
- Difficulty: Easy
- Cooking method: Stovetop
- Main ingredients: Canned pumpkin purée and carrots
- Flavour: Savoury, gently spiced and slightly sweet
- Texture: Thick, smooth and creamy
- Best for: Easy autumn lunches, weeknight dinners and batch cooking
- Diet: Vegetarian and gluten-free
Ingredients and Substitutions
A full ingredients list, along with US Customary and Metric measurements, can be found in the recipe card at the end of this post.
- Onion - Onion adds savoury flavour and helps balance the sweetness of the pumpkin and carrots. Shallots would also work, or use frozen chopped onion when you want to save preparation time.
- Garlic - I use two cloves. Fresh garlic gives the best flavour, but frozen garlic is a handy shortcut on particularly busy days.
- Carrots - Carrots are what make this slightly different from a lot of canned pumpkin soup recipes. Once blended, they give the soup extra body, colour and natural sweetness without needing lots of cream.
- Vegetable stock - This keeps the soup vegetarian and provides most of the savoury base. Chicken stock can be used instead if the soup doesn't need to be vegetarian. As stock varies a lot in saltiness, taste the finished soup before adding extra salt.
- Cinnamon and cumin - Cinnamon gives the soup that unmistakable autumnal warmth, while cumin stops it going too far in the sweet direction. Neither should overpower the pumpkin.
- Canned pumpkin puree - This is the shortcut that makes the recipe so easy. Use plain pumpkin purée, not pumpkin pie filling. Pumpkin pie filling already contains sugar and spices and will make a savoury soup far too sweet.
In the UK you might also see it described as tinned pumpkin or pumpkin purée. Always check the ingredients on the can if you aren't sure. - Milk - A small amount is added after blending for a creamy finish. You can use double cream/heavy cream for a richer soup, or an unsweetened plant-based milk if you want it dairy-free.
- Oil, salt and pepper - Simple ingredients, but important for bringing everything together.
Canned Pumpkin Puree vs Pumpkin Pie Filling
They can look very similar on the supermarket shelf, but they are not interchangeable.
For this canned pumpkin soup recipe, you need 100% pumpkin purée. Ideally, pumpkin should be the only ingredient listed on the can.
Pumpkin pie filling has already been sweetened and usually contains spices intended for desserts. Using it would make this savoury pumpkin soup much sweeter and would throw off the seasoning.
Please note: The picture of the canned pumpkin above is definitely pumpkin purée, despite having a picture of pumpkin pie on it! This is why it is important to check the can when buying it.
Why Put Carrots in Pumpkin Soup?
The carrots are doing more than simply adding another vegetable. Once they have simmered until completely soft and are blended with the canned pumpkin, they help give this pumpkin and carrot soup a thick, velvety texture without having to add lots of cream.
They also add natural sweetness and make the flavour a little more rounded. That is particularly useful with canned pumpkin, which can vary slightly in flavour depending on the brand.
This is still very much a pumpkin and carrot soup; using canned pumpkin simply removes the peeling, chopping and roasting needed with fresh pumpkin.
Canned Pumpkin Soup Variations
Curried pumpkin soup: Add curry powder along with the cumin and cinnamon. Start with a small amount and add more after blending if needed.
Pumpkin and coconut soup: Replace the milk with coconut milk. This makes the soup especially creamy and works well with curry powder, chilli or ginger.
Spicy pumpkin soup: Add chilli flakes, cayenne pepper or finely chopped fresh chilli. I prefer adding extra chilli at the table if everyone wants a different level of heat.
Pumpkin and ginger soup: Add some finely grated fresh ginger with the garlic for a warmer, slightly fresher flavour.
Herby pumpkin soup: Fresh sage is especially good with pumpkin. Thyme also works well.
Sweeter pumpkin soup: If you prefer a sweeter autumnal soup, a small drizzle of maple syrup can be added after blending. Taste it first though, as the pumpkin and carrots already bring natural sweetness.
How to Make Canned Pumpkin Soup
- Heat the oil: Heat the olive oil in a large saucepan over a medium-low heat.
- Soften the onion and garlic: Add the finely diced onion and crushed garlic and cook gently for about 4 minutes, stirring regularly, until the onion has started to soften.
⚠️ Don't rush this stage with very high heat. You want the onion soft and sweet rather than browned and the garlic shouldn't burn.
- Add the carrots: Add the chopped carrots and cook for another 3 minutes, stirring them through the onion and garlic.
They don't need to soften completely at this point because they will finish cooking in the stock.
- Add the stock and simmer: Pour in the vegetable stock and add the cinnamon, cumin, salt and black pepper.
- Bring to a gentle simmer and cook for about 20 minutes, or until the carrots are completely tender.
💡 You should be able to press a piece of carrot easily with the back of a spoon. Properly softened carrots are important for getting a really smooth soup.
- Add the canned pumpkin: Stir in the canned pumpkin purée and simmer for another 3 minutes.
Unlike fresh pumpkin, canned pumpkin has already been cooked, so it doesn't need a long cooking time. At this stage you are simply heating it through and letting the flavours come together.
- Blend: Take the pan off the heat and use an immersion blender to blend the soup until completely smooth. Blend for a little longer than you think you need to if you want an especially silky texture.
- Add the milk: Stir in up to 50ml of milk until the soup has the consistency you like. Taste and adjust the salt, pepper or cumin before serving.
How To Make Canned Pumpkin Soup Creamy
You don't need a large amount of heavy cream to make this soup creamy.
The carrots and pumpkin already contain plenty of body. The most important thing is to cook the carrots until they are very soft and then blend thoroughly.
An immersion blender is my favourite option because everything stays in one pan. It also means one less thing to wash afterwards.
For an even richer soup, replace the milk with a little double cream/heavy cream.
For a dairy-free pumpkin soup, use an unsweetened plant-based milk or a splash of coconut milk instead. Coconut milk works especially well if you are making the curry variation above.
If the soup is thicker than you like after blending, simply add a little more hot stock until it reaches your preferred consistency.
What To Serve with Pumpkin Soup
Crusty bread is the obvious choice because this is definitely a soup made for dipping. Our Slow Cooker Bread works really well, and Easy Homemade Flatbreads are a much quicker option.
For something a little more special, serve it with Garlic and Rosemary Focaccia or Easy Cheesy Garlic Bread. The garlic and savoury cheese are a nice contrast to the slight sweetness of the pumpkin and carrots.
If I am turning this into more of a filling family dinner, I like it with an Air Fryer Cheese Toastie. Smooth soup and a crisp, cheesy sandwich is always a good combination.
For crunch without serving a whole side of bread, add Air Fryer Croutons or Sourdough Croutons straight on top of the soup.
Topping Ideas
Try finishing each bowl with roasted pumpkin seeds, homemade croutons, freshly ground black pepper, fresh sage or thyme, a swirl of milk or cream, chilli flakes or a small drizzle of olive oil.
Make Ahead and Storage
Make ahead: This is a really useful soup to make ahead because the flavours are just as good the next day. Make it as normal, cool it quickly and store it in the fridge.
Fridge: Store in an airtight container for 3-4 days.
Freeze: Cool the soup completely and transfer it to freezer-safe containers, leaving a little room for expansion. Freeze for up to 2-3 months. We love these silicone soup moulds as you can freeze the soup in individual portions.
Defrost: Defrost overnight in the fridge.
Reheat: Reheat gently in a saucepan until piping hot. The soup can thicken while stored, so add a splash of stock, water or milk if needed.
If you have used cream, avoid boiling the soup aggressively when reheating as it can affect the texture.
Don't Waste Leftovers
One of my favourite things to do with leftover canned pumpkin soup is turn it into a quick pasta sauce.
Reheat it until thick, rather than thinning it with extra stock, then stir it through hot pasta. A little Parmesan and some black pepper on top makes an incredibly easy second meal from the same batch.
You can also freeze smaller portions specifically for quick lunches.
Troubleshooting Guide
| Problem | Likely cause | Fix |
|---|---|---|
| My pumpkin soup is too thick | Pumpkin purée and blended carrots naturally make a thick soup, or a little too much liquid may have evaporated while simmering. | Add hot vegetable stock a little at a time, stirring or blending between additions, until it reaches the consistency you like. |
| My pumpkin soup is too thin | Too much stock was added or the soup hasn't reduced enough. | Simmer uncovered for a few extra minutes so some of the liquid evaporates. Remember that the soup will also thicken slightly as it cools. |
| My pumpkin soup tastes too sweet | Pumpkin and carrots are both naturally sweet, and some brands of pumpkin purée are sweeter than others. | Add a little more salt, black pepper or cumin to bring the savoury flavours forward. A small squeeze of lemon juice can also help balance it. |
| My pumpkin soup isn't smooth | The carrots may not have cooked for long enough, or the soup hasn't been blended thoroughly enough. | Make sure the carrots are completely tender, then blend for longer. A suitable jug blender can give an especially silky finish. |
| My pumpkin soup tastes bland | It probably needs more seasoning, particularly if you have used a low-salt stock. | Add a little extra salt, black pepper or cumin, tasting between additions. A small squeeze of lemon can also brighten the finished soup. |
Dannii's Extra Tips
- Make sure you buy pumpkin purée rather than pumpkin pie filling. They look similar but will give very different results.
- Cut the carrots into evenly sized pieces so they become tender at the same time.
- Don't rush the carrots. They should be completely soft before you blend the soup or the texture can be grainy.
- Keep the soup at a gentle simmer rather than a vigorous boil.
- An immersion blender is the easiest way to keep this a one-pan recipe.
- If using a jug blender, let the soup cool first and blend it carefully in batches.
- Add the milk after taking the pan off the heat. Taste before adding more salt, as vegetable stocks vary enormously in saltiness.
- For a thicker canned pumpkin soup, hold back a little of the stock and add it after blending only if needed.
- For a dairy-free version, use unsweetened plant milk or coconut milk.
- Fresh sage, thyme, ginger, curry powder and chilli all pair well with pumpkin.
- Roasted pumpkin seeds or homemade croutons are an easy way to add some contrasting crunch.
- Make a double batch during soup season and freeze individual portions for quick lunches.
- Don't throw away leftovers - the thick soup makes an excellent quick pumpkin pasta sauce.
Yes. Canned pumpkin purée is one of the easiest ways to make pumpkin soup because the pumpkin has already been cooked and blended. It cuts out the peeling, chopping and roasting needed when you start with a whole pumpkin.
This recipe uses canned pumpkin with fresh carrots so you still get plenty of vegetable flavour and texture.
The canned pumpkin itself is already smooth, but this particular recipe also contains carrots and onion, so blending gives you the best creamy texture.
Yes. This recipe does not need heavy cream. The carrots and canned pumpkin blend into a naturally thick consistency and a small amount of milk gives it a creamy finish.
You can also leave the milk out completely or use an unsweetened dairy-free alternative.
Yes. Coconut milk makes the soup richer and is a particularly good choice if you are adding curry powder, chilli or ginger. It also makes the soup dairy-free when the other ingredients used are suitable.
Yes. Use vegetable stock and replace the milk with an unsweetened plant-based milk or coconut milk.
Usually, yes. Look for a tin labelled 100% pumpkin, pure pumpkin or pumpkin purée.
Do not use pumpkin pie filling. That contains added sugar and spices and is designed for sweet baking rather than savoury pumpkin soup.
More Vegetarian Soup Recipes
If you've tried this carrot and pumpkin soup recipe, let us know how you got on in the comments below.
Tag us in your creations on Instagram @hungryhealthyhappy and use the hashtag #hungryhealthyhappy too.
Recipe
Pumpkin Soup with Canned Pumpkin and Carrots
Recipe Video
Ingredients
- 2 tablespoons of Olive oil
- 1 Onion - small; finely diced
- 2 Garlic cloves - crushed
- 400 g of Carrots - peeled & chopped
- 750 ml (3 cups) of Vegetable stock (low salt)
- 0.5 teaspoon of Ground cinnamon
- 0.5 teaspoon of Ground cumin
- ¼ teaspoon of Fine sea salt
- ½ teaspoon of Ground black pepper
- 425 g (1 ¾ cups) of Pumpkin puree - canned
- 50 ml (¼ cup) of Milk
Instructions
- Heat the oil: Heat 2 tablespoons of Olive oil in a large saucepan over a medium-low heat.
- Soften the onion and garlic: Add 1 Onion (finely diced) and 2 Garlic cloves (crushed) and cook gently for about 4 minutes, stirring regularly, until the onion has started to soften.
- Add the carrots: Add 400 g of Carrots (chopped) and cook for another 3 minutes, stirring them through the onion and garlic.
- Add the stock and simmer: Pour in 750 ml of Vegetable stock (low salt) and add 0.5 teaspoon of Ground cinnamon, 0.5 teaspoon of Ground cumin, ¼ teaspoon of Fine sea salt and ½ teaspoon of Ground black pepper.
- Simmer the carrots: Bring to a gentle simmer and cook for about 20 minutes, or until the carrots are completely tender.
- Add the canned pumpkin: Stir in 425 g of Pumpkin puree and simmer for another 3 minutes.
- Blend: Take the pan off the heat and use an immersion blender to blend the soup until completely smooth. Blend for a little longer than you think you need to if you want an especially silky texture.
- Add the milk: Stir in up to 50 ml of Milk until the soup has the consistency you like. Taste and adjust the salt, pepper or cumin before serving.
Recipe Notes
- Make sure you buy pumpkin purée rather than pumpkin pie filling. They look similar but will give very different results.
- Cut the carrots into evenly sized pieces so they become tender at the same time.
- Don't rush the carrots. They should be completely soft before you blend the soup or the texture can be grainy.
- Keep the soup at a gentle simmer rather than a vigorous boil.
- An immersion blender is the easiest way to keep this a one-pan recipe.
- If using a jug blender, let the soup cool first and blend it carefully in batches.
- Add the milk after taking the pan off the heat. Taste before adding more salt, as vegetable stocks vary enormously in saltiness.
- For a thicker canned pumpkin soup, hold back a little of the stock and add it after blending only if needed.
- For a dairy-free version, use unsweetened plant milk or coconut milk.
- Fresh sage, thyme, ginger, curry powder and chilli all pair well with pumpkin.
- Roasted pumpkin seeds or homemade croutons are an easy way to add some contrasting crunch.
- Make a double batch during soup season and freeze individual portions for quick lunches.
- Don't throw away leftovers - the thick soup makes an excellent quick pumpkin pasta sauce.
Nutritional Information
Where nutritional information is provided, it is approximate and calculated using online tools. Values can vary depending on the ingredients and brands used, but we endeavour to be as accurate as possible.
All timings are a guide and may vary depending on the ingredients, equipment and, where relevant, the appliance used. Changing the serving size may also affect the time needed.
TAYLER ROSS says
This was the most comforting and delicious soup ever! I made it over the weekend and it was jus what I needed to warm up!
Toni says
Such a flavorful and comforting soup! Thanks for the easy recipe!
Stephanie says
This pumpkin and carrot soup is inviting, comforting and delicious! So easy to make without having to roast a pumpkin - and the spices flavor the soup perfectly.
Farah Abumaizar says
Gorgeous soup and so excited that it uses canned pumpkin! Perfect to try out this week thanks for the recipe!
Alison Corey says
I love the warmth of the spices and the heartiness of the pumpkin and carrots. The best part is that it's so quick and easy to make, especially with canned pumpkin. This soup has become a staple in my kitchen
Beth Sachs says
Great use for canned pumpkin! Sometimes roasting pumpkin seems to much of an effort!
Dina and Bruce says
Wow! Had all the ingredients! Made a big batch today to have lunches this week! So Bright!
Tara says
Such a creamy and comforting soup! Definitely perfect for fall. I love how you made it with canned pumpkin puree.
Lynne says
This is the most perfect fall soup! It was so simple to make using canned pumpkin!
Charla says
Yes please! Pumpkin soup is my favourite fall recipe, serve me up 2 bowls of this goodness ASAP please.