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    You Are Here: Home → Main Course → Soups

    Pumpkin Carrot Soup

    October 4, 2022 by Ryan Leave a Comment

    37 shares
    Jump to Recipe Print Recipe
    white bowl of pumpkin carrot soup with cream drizzled over it
    close-up of pumpkin carrot soup in white bowl
    overhead shot of pumpkin carrot soup in white bowl
    overhead shot of 2 bowls of pumpkin carrot soup

    This post may contain affiliate links. Please read my disclosure.

    Loaded with pumpkin, carrots and spices, this pumpkin carrot soup recipe is a healthy and creamy soup perfect for the fall.

    white bowl of pumpkin carrot soup with cream drizzled over it

    With fall here, that means soup season is upon us - from turkey dumpling soup to southern homemade chili to loaded potato soup.

    But let's be honest, when we think of October, pumpkins are what come to mind. And this pumpkin carrot soup eases those cravings.

    Why This Recipe Works

    • Flavorful - you get the nuttiness from the pumpkin, the earthiness from the carrots and the warm notes from the spices.
    • Color - by cooking both pumpkins and carrots, you get a bright orange color that just looks like fall.
    • Freezer friendly - you can make a big batch of this soup and freeze to use later.
    Jump to:
    • Why This Recipe Works
    • Ingredient Notes
    • Ingredient Swaps
    • Step-by-Step Photos
    • FAQs
    • Benefits of Pumpkin
    • Equipment
    • Pro Tips/Recipe Notes
    • Other Soup Recipes
    • Pumpkin Carrot Soup
    overhead shot of ingredients for pumpkin carrot soup

    Ingredient Notes

    • Veggies - while pumpkin and carrots are the stars here, you also get additional flavor from onion, garlic and ginger.
    • Spices - the combination of cumin and cinnamon adds warmth and a slight heat to the soup.
    • Broth - when making soup I always use broth. Broth is made from vegetables or the meaty parts of chicken. Broth is something you sip where stock is something you cook with.
    • Cream - adds some richness to the soup and more mouth-feel.
    • Pumpkin seeds - adds some crunch and flavor to the soup.

    Ingredient Swaps

    As with any recipe, you can switch things up if needed. Some variations include:

    • It is called pumpkin soup, but you can use butternut squash or sweet potato as well.
    • If you don't have sweet onions, white, yellow or red onions will work as well. They all high slightly different flavors.
    • While I use broth, stock will work as well. It just has a richer flavor. And while I like vegetable broth, chicken broth can be used.
    • I like heavy cream for the creaminess, but dairy-free milk or even coconut milk can be substitute.
    • I'm a fan of honey to sweeten the soup, but maple syrup works too.

    Step-by-Step Photos

    Please note full ingredient list and instructions can be found in recipe card below.

    process shots of cooking onions, garlic and ginger before adding the rest of the ingredients to a Dutch oven

    Cook the onions with butter until translucent before adding the garlic and ginger in the last 30 seconds. Add the broth, spices, salt, pepper, pumpkin and carrots. Bring to a boil and reduce to a simmer for 20-25 minutes.

    process shots of pureeing soup before adding cream and honey

    Turn the heat off and puree with immersion blender until smooth. Add the cream and honey and stir. Taste and adjust for seasoning before serving.

    FAQs

    What Type of Pumpkin Should I Use?

    Yes there are more pumpkins than what you see on the front porch that are carved out. All have slightly different flavors but all will work for this dish. Some options include:

    • Cheese pumpkin - squat/pale pumpkins that are often used as displays but have great flavor.
    • Cinderella pumpkin - looks like the pumpkin that transformed into Cinderella's coach.
    • Connecticut Field pumpkin - what you think of when you see Halloween pumpkins, but can be used to eat as well.
    • Pie pumpkin - smaller and denser than carving pumpkins.

    Do I Have to Use Carrots as Well?

    No. I just like the combination of pumpkin and carrots with this soup, but you can easily just use 1 ½ lbs pumpkin.

    How to Thicken?

    If you have some cornstarch, just take 1 tablespoon cornstarch and whisk with 2 tablespoon water. Then add to the soup and stir until combined.

    You’ll want to do this when the soup is still simmering as that helps activate the cornstarch to help thicken it. You can also control the thickness by how much you puree everything.

    How Long Will it Last?

    There is nothing wrong with having a big batch of soup to use whenever you need.

    To store in the fridge, just let come to room temperature and place in an airtight container in the fridge for 3-4 days.

    To store in the freezer, place in airtight container in freezer for up to 3 months. When ready to eat, let that overnight in the fridge.

    How Do I Reheat?

    Just place the soup in a saucepan over medium heat until steaming. No need for it to come to a boil. You can also warm up in a microwave.

    Benefits of Pumpkin

    Like many vegetables, pumpkin comes with a ton of benefits, including:

    • High in nutrients but low in calories
    • Rich in vitamins and minerals
    • Contains disease-fighting antioxidants

    Equipment

    The equipment you use is important to how the pumpkin carrot soup turns out. What is needed is the following:

    • Stock pot/Dutch oven - you want something large enough to cook the soup.
    • Chef's knife - you want a quality knife to dice everything.
    • Immersion blender - helps puree everything. Can also use a blender in batches.

    Pro Tips/Recipe Notes

    • Make sure you use a pumpkin that is best for eating, not carving.
    • Use quality low-sodium vegetable or chicken broth. Remember a lot of the flavor will come from the broth.
    • Use an immersion blender to puree the vegetables. It is much easier than adding to the blender in batches.
    • Do not skip on adding the heavy cream as it adds richness and mouthfeel you wouldn’t get otherwise. If you don’t want to use heavy cream, you could try coconut milk.
    overhead shot of 2 bowls of pumpkin carrot soup

    Other Soup Recipes

    • overhead shot of broccoli almond soup in bowl
      Broccoli Almond Soup
    • close-up of beer cheese soup recipe in orange bowl with pretzels
      Beer Cheese Soup
    • two bowls of butternut squash apple soup
      Butternut Squash Apple Soup
    • overhead shot of sweet potato chili in bowl
      Sweet Potato Chili

    If you’ve tried this pumpkin carrot soup recipe or any other recipe on Chisel & Fork, please let me know how it turned out in the comments below! You can also follow me on Facebook, Instagram, Pinterest and YouTube to see more tasty meals and anything else I'm up to.

    white bowl of pumpkin carrot soup with cream drizzled over it
    Print Recipe
    5 from 2 votes

    Pumpkin Carrot Soup

    Loaded with pumpkin, carrots and spices, this pumpkin carrot soup recipe is a healthy and creamy soup perfect for the fall.
    Prep Time10 mins
    Cook Time30 mins
    Total Time40 mins
    Course: Soup
    Cuisine: American
    Servings: 4
    Calories: 152kcal
    Author: Ryan Beck

    Ingredients

    • 2 tablespoon unsalted butter
    • 1 sweet onion, chopped
    • 4 garlic cloves, minced
    • 2 teaspoon fresh ginger, grated
    • 3 cups pumpkin (about 1 lb), peeled, seeded and cut into 1 inch chunks
    • 1 ½ cups carrots (about ½ lb), peeled and cut into 1 inch chunks
    • 4 cups low-sodium vegetable broth
    • 1 teaspoon cumin
    • 1 teaspoon salt
    • ¾ teaspoon ground cinnamon
    • ¼ teaspoon ground black pepper
    • ½ cup heavy cream
    • 1 tablespoon honey
    • 1 tablespoon thyme, diced
    • roasted pumpkin seeds

    Instructions

    • In a large pot, melt the butter and add the onions and cook for about 5-7 minutes or until soft and translucent. Add the garlic and garlic and cook for 30 seconds.
    • Add the pumpkin, carrots, broth, cumin, cinnamon, salt and pepper to the pot and bring to a boil. Reduce the heat to medium and cook until vegetables are tender, which should take about 20-25 minutes. Turn the heat off and puree with a handheld immersion blender until smooth. You can also add to blender in batches and puree.
    • Add the heavy cream and honey and stir. Bring to simmer and taste and adjust the seasoning if needed. If you need to thin the soup, just add some water. Serve in bowls and top with some thyme and pumpkin seeds.

    Notes

    • Make sure you use a pumpkin that is best for eating, not carving.
    • Use quality low-sodium vegetable or chicken broth. Remember a lot of the flavor will come from the broth.
    • Use an immersion blender to puree the vegetables. It is much easier than adding to the blender in batches.
    • Do not skip on adding the heavy cream as it adds richness and mouthfeel you wouldn’t get otherwise. If you don’t want to use heavy cream, you could try coconut milk.

    Nutrition

    Serving: 1bowl | Calories: 152kcal | Carbohydrates: 23g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 19mg | Sodium: 792mg | Potassium: 642mg | Fiber: 2g | Sugar: 12g
    Did You Try This Recipe?I love seeing what you make so mention @ChiselandFork or tag #chiselandfork on Instagram and please give a star rating below!
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