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–+ servings

Pumpkin Carrot Soup

A smooth, cozy pumpkin and carrot soup flavored with cumin and ginger, finished with a splash of cream (optional). Perfect for chilly fall nights and easy meal prep.
Amanda
Prep Time 15 minutes
Cook Time 30 minutes
0 minutes
Total Time 45 minutes
Serving Size 6 servings

Equipment

  • Large pot or Dutch oven
  • cutting board
  • sharp knife
  • Vegetable peeler
  • Wooden spoon or spatula
  • Immersion blender or countertop blender
  • Measuring cups and spoons
  • Ladle

Ingredients

  • 2 lb pumpkin or butternut squash peeled and cubed
  • 1 lb carrots peeled and chopped
  • 1 large onion diced
  • 3 cloves garlic minced
  • 4 cups vegetable broth or chicken broth
  • 2 tbsp olive oil
  • 1 tsp ground cumin
  • 1/2 tsp ground ginger
  • salt to taste
  • black pepper to taste
  • 1/4 cup heavy cream optional; or coconut milk for dairy-free
  • toasted pumpkin seeds (pepitas) optional topping
  • fresh parsley or thyme optional topping
  • extra cream or olive oil optional drizzle for serving

Instructions

  • Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion and minced garlic and cook until softened and fragrant, about 5 minutes.
  • Add the chopped carrots and cubed pumpkin (or butternut squash). Stir to coat in the oil and cook for 2 minutes.
  • Pour in the vegetable broth. Stir in the cumin, ginger, and a good pinch of salt and pepper (optional: add a pinch of cinnamon).
  • Bring to a boil, then reduce heat to low. Cover and simmer until the vegetables are very tender, 20–25 minutes.
  • Remove from heat and blend until smooth using an immersion blender. If using a countertop blender, cool slightly and blend in batches, venting the lid to release steam.
  • Stir in the heavy cream (if using). Return to low heat and simmer 5 minutes to bring the flavors together. Taste and adjust seasoning.
  • Ladle into bowls and serve with toasted pepitas, fresh herbs, and a drizzle of cream or olive oil if desired.

Notes

Storage: Refrigerate in an airtight container for up to 5 days. Freeze (cooled) for up to 3 months. Soup thickens as it sits—reheat with a splash of broth or water. Variations: Swap pumpkin for butternut squash, add a sweet potato for extra creaminess, or use coconut milk instead of cream.

Nutrition

Calories: 160kcal | Protein: 3g | Saturated Fat: 3g | Cholesterol: 10mg | Sodium: 450mg