This spiced Canned Pumpkin Soup is packed with all the flavours of autumn, and it couldn't be easier, because it is a pumpkin soup from canned pumpkin - so no need to roast fresh pumpkin.
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About this Pumpkin and Carrot Soup
A creamy soup with just a few ingredients and ready in under 30 minutes - it's as simple as sauté, simmer and blend. It's not pumpkin season until you have made pumpkin carrot soup!
Looking for some more pumpkin recipes? Try our quick Pumpkin Spiced Overnight Oats, fresh Goats Cheese and Pumpkin Salad, delicious Pumpkin Spice Ice Cream or our healthy Pumpkin Bread.
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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 - You can swap for shallots and also use frozen onion.
- Garlic - Save time by using frozen garlic.
- Carrots - We used standard supermarket orange carrots here. If you are using ones you have picked from your garden, make sure to clean them well before using them.
- Stock - A good quality vegetable stock to keep this carrot pumpkin soup vegetarian. Chicken broth would have a richer flavour though. Try our Homemade Chicken Stock.
- Spices - Cumin and cinnamon give this canned pumpkin soup recipe a lovely warm flavour.
- Pumpkin - Make sure you are using a can of pumpkin purée, not pumpkin pie filling. You can diced and sauté fresh pumpkin if you prefer, but it will change the cooking time. Check out our Creamy Pumpkin Soup recipe. Make sure you use a cooking pumpkin and not a carving one though, as they have a totally different flavour. You can also use butternut squash in this recipe instead.
- Milk - This makes it creamier. You could use double cream (heavy cream) instead.
Canned Pumpkin Soup Variations
Curry - Curry flavours and pumpkin just go so well together. So, why not swap out the spices in this recipe for some curry powder? Add extra chilli powder if you can handle it.
Coconut - For a coconut twist on this canned pumpkin soup, which goes so well with a pumpkin and carrot soup, then add a splash of coconut milk before blending. This will make it soup dairy-free too. This will make it a little sweeter though, as coconut is naturally sweet.
How to Make Canned Pumpkin Soup
- Step one: Heat the oil in a large pot over a medium heat. Add the onions and garlic and cook over a low heat for 4 minutes.
- Step two: Add the carrots and continue cooking for 3 minutes.
- Step three: Add the stock, salt, pepper, cinnamon and cumin. Simmer for 15-20 minutes.
- Step four: Add the pumpkin puree, mix in and continue simmering for 3 minutes. Season more, to taste.
- Step five: Use an immersion blender to blend until smooth. Add the milk as needed.
Serving Suggestions
A couple of slices of buttered crusty bread go down well. We love this with our Slow Cooker Bread.
But, why not do something a little different and serve with some some warm pita bread or even our Easy Homemade Flatbreads?
Storage
Store: This can be kept in an airtight container in the fridge for 3-4 days.
Freeze: If you want to freeze the soup, put it in an airtight container, leaving a gap of about 1cm (0.5 inch). This will keep in the freezer for 2-3 months.
Defrost: Defrost in the fridge overnight before reheating. If you used cream, you will need to use a whisk to gently stir the liquid in the soup. Because it has dairy in it, it needs to be moved around a lot to get that creamy texture back.
Dannii's Top Tips
- One of our favourite ways to use leftovers of this canned pumpkin soup is to use it as a pasta sauce.
- We recommend using an immersion blender for this as putting hot soup in a jug blend can cause it to crack.
- Finish the soup off with some roasted pumpkin seeds.
- When you add the milk, make sure the heat is turned off.
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 - Use the hashtag #hungryhealthyhappy too.
Recipe
Canned Pumpkin Soup
Ingredients
- 2 tablespoons of Olive oil
- 2 Garlic cloves - crushed
- 1 Onion - small; finely diced
- 4 Carrots - large, peeled & chopped
- 750 ml (3 cups) of Vegetable stock
- 0.5 teaspoon of Ground cinnamon
- 0.5 teaspoon of Ground cumin
- 1 pinch of Fine sea salt
- 1 pinch of Ground black pepper
- 425 g (1.75 cups) of Pumpkin puree - canned
- 50 ml (0.25 cups) of Milk
Instructions
- Heat 2 tablespoons of Olive oil in a large pan. Add 1 Onion and 2 Garlic cloves and cook over a low heat for 4 minutes.
- Add 4 Carrots and continue cooking for 3 minutes.
- Add 750 ml of Vegetable stock, 1 pinch of Fine sea salt, 1 pinch of Ground black pepper, 0.5 tsp of Ground cinnamon and 0.5 tsp of Ground cumin. Simmer for 20 minutes.
- Add 425 g of Pumpkin puree, mix in and continue simmering for 3 minutes.
- Use an immersion blender to blend until smooth. Add up to 50 ml of Milk, as needed.
Recipe Video
Recipe Tips
- One of our favourite ways to use leftovers of this canned pumpkin soup is to use it as a pasta sauce.
- We recommend using an immersion blender for this as putting hot soup in a jug blend can cause it to crack.
- Finish the soup off with some roasted pumpkin seeds.
- Fresh sage also goes really well with pumpkin.
- When you add the milk, make sure the heat is turned off.
- For a sweeter pumpkin soup, you can add a little bit of maple syrup.
Nutritional Information
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The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.
As all appliances vary, cooking times are a guide. Please note that by changing the serving size, the cooking time may also need to be altered.
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.