This spiced pumpkin and carrot soup is packed with all the flavours of autumn, and it couldn't be easier, because it is a pumpkin soup recipe with canned pumpkin - so no need to roast fresh pumpkin. A warming and comforting soup that is packed full of nutrients and ready in under 30 minutes.
About this pumpkin and carrot Soup
This homemade canned pumpkin soup is a favourite of ours through the winter months. Really warming and comforting, but so good for you too.
A creamy soup with just a few ingredients, it's as simple as sauté, simmer and blend. It's not pumpkin season until you have made pumpkin soup!
What we love about soup is how nutritious it is. It's a great way to get a lot of vegetables in one go and this carrot and pumpkin soup is no different.
Pumpkin and carrot are both good sources of vitamin A and C, as well as fibre and antioxidants as well as have anti-inflammatory benefits. This is also easy to make vegan too.
Ingredients and substitutions
- Oil - You can use butter instead if you prefer.
- Onion - We used a small brown onion, but you can swap it for shallots which will give a sweeter flavour.
- Garlic - Freshly crushed is best, but you could save time by using ready crushed 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 soup vegetarian. Chicken stock 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 canned pumpkin puree, 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 instead.
A full ingredients list with measurements is in the recipe card below.
How to make pumpkin and carrot soup - Step by step
One: Heat the oil in a large pan. Add the onions and garlic and cook over a low heat for 4 minutes.
Two: Add the carrots and continue cooking for 3 minutes.
Three: Add the stock, salt, pepper, cinnamon and cumin. Simmer for 20 minutes.
Four: Add the pumpkin puree, mix in and continue simmering for 3 minutes.
Five: Use an immersion blender to blend until smooth. Add the milk as needed.
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? You could also try our Garlic and Rosemary Focaccia.
Soup and bread is such a classic combination. But why not take the humble slice of bread and butter up a gear and make your own crunchy croutons? Not just any croutons, but cheesy, herby croutons. They are so easy to make, and a great way to use up bread that is going a little stale.
Just take a couple of slices of bread and cut into 1 inch cubes and scatter on a baking tray. Drizzle with olive oil and sprinkle with Parmesan (or grated cheddar) and sprinkle with dried oregano. Put them in a preheated oven at 180°C/160°(fan)/350°F/Gas 4 for around 8 minutes.
Or you could try our Sourdough Croutons recipe.
Vegetables - The great thing about soup is that it is easy to adapt. If you wanted to make this pumpkin soup with canned pumpkin even more veggie packed, then you can cook some parsnips and cauliflower at the same time as the carrots. This would make it even creamier too.
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, which goes so well with a pumpkin and carrot soup, then add a splash of coconut milk before blending. This will make it vegan too. This will make it a little sweeter though, as coconut is naturally sweet.
To make this pumpkin and carrot soup more filling, you have a few options. You could add a can of cooked lentils which would give it a protein boost, or even some cooked chickpeas.
For a filling, but child-friendly option, you could stir in some cooked pasta. Something little like macaroni would work well.
Store: This soup 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.
Reheat: Reheat on the hob (stove top) until cooked through, about 5 minutes.
Frequently Asked Questions
Yes, you can swap the milk for cashew cream or coconut cream.
You can have a chunky soup! Just dice the onion and carrot really small and follow the rest of the recipe as below.
If you have cooked it at too high a heat, then too much liquid will have evaporated and your soup will be too thick. Simply stir in some more stock to thin it out. Some brands of canned pumpkin may be thinner than others too.
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.
Canned Pumpkin and Carrot Soup
- 2 tablespoon Olive oil
- 2 Garlic cloves - crushed
- 1 Onion - small; finely diced
- 4 Carrots - large, peeled & chopped
- 750 ml (3 cups) Vegetable stock
- 0.5 teaspoon Ground cinnamon
- 0.5 teaspoon Ground cumin
- 1 pinch Sea salt
- 1 pinch Black pepper
- 425 g (1.75 cups) Pumpkin puree - canned
- 50 ml (0.25 cups) Milk
- Heat 2 tablespoon 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 Vegetable stock, 1 pinch Sea salt, 1 pinch Black pepper, 0.5 teaspoon Ground cinnamon and 0.5 teaspoon Ground cumin. Simmer for 20 minutes.
- Add 425 g Pumpkin puree, mix in and continue simmering for 3 minutes.
- Use an immersion blender to blend until smooth. Add up to 50 ml Milk, as needed.
- 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.
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.