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    Spicy Pumpkin Carrot Soup

    Sep 20, 2020 by Katia · 30 Comments

    This post may contain affiliate links. Please read my disclosure policy for more details.

    Close-up of a bowl of creamy pumpkin carrot soup garnished with croutons and chili flakes.
    Close-up of a bowl of creamy pumpkin carrot soup garnished with croutons and chili flakes.

    This luscious spicy pumpkin carrot soup is super creamy, healthy and gently spiced. It’s the perfect cozy and warming fall or winter soup ready in 25 minutes!

    Top view of a bowl full of pumpkin carrot soup topped with croutons and garnished with pumpkin seeds and chili flakes.
    Jump to recipe

    The delicious pumpkin and carrots make an irresistible orange dairy-free pumpkin soup, while curry, turmeric, and chili flakes are perfect to jazz up that delicate sweet flavor.

    Flavor, silky texture, convenience, and health benefits, this easy recipe ticks all the boxes and make a wonderful soup to serve with your favorite winter salads and even holiday entrées.

    Serve it with crusty panini bread, toasted focaccia, or add some croutons like I did for these photos. It’s good that you will make it over and over again.

    Another great bonus is that, with just a few inexpensive ingredients, you can make up a big batch in one go and then keep leftovers in the fridge, they taste even better the next day.

    What ingredients you need

    • Pumpkin or butternut squash
    • Carrots
    • Onion
    • Garlic
    • Olive oil
    • Spices (curry, turmeric, chili flakes)
    • Vegetable broth
    • Coconut milk
    • Lemon juice (optional)
    • Salt & pepper
    The ingredients for the pumpkin carrot soup are arranged over a white countertop.

    How to make it

    • Saute’ onion in olive oil for 5 minutes
    • Add garlic, spices and stir for 1 minute
    • Add pumpkin, carrots, salt, pepper and give a good stir
    Top view of a white pot with diced onions, spices , pumpkin and carrots.
    • Add vegetable broth, coconut milk and cook for about 15 minutes
    • Turn off the heat, adjust the seasoning, blend (I use this high-speed blender, but a good hand blender will do just fine!).
    • Serve with crusty bread or croutons and garnish with chili flakes and seeds. Easy peasy!
    Top view of a white pot with pumpkin and carrot soup

    Recipe notes & tips

    Plus, pumpkin and carrots are low on in calories and packed with vitamins and health benefits, including being some of the best sources of beta-carotene.

    To make this soup healthier, turmeric adds amazing health properties since it works as a powerful antioxidant, anti-inflammatory, and anti-cancer spice.

    Close-up of a bowl of pumpkin carrot soup garnished with croutons, pumpkin seeds and chili flakes.
    Recipe updated: originally posted in September 2019, I’ve tweaked the post adding more notes and new pictures.

    How to cut a pumpkin?

    Firstly, it’s best to use a sharp knife and a chopping board.
    Make sure the chopping board doesn’t slip and cut the top and bottom off the pumpkin to make it flat and stable.

    Then stand the pumpkin with the flat-side down, and remove strips with the knife blade facing down. Once you removed all the skin, cut it into sections, and scrape the pumpkin seeds out with a spoon.

    Now you can cut you pumpkin into chunks, never mind if they’re not the same size, pumpkin cooks quickly and you’re going to blend it.

    Coconut milk

    This light recipe calls for a small amount of coconut milk just to round out the flavors. Or, if you don’t have any coconut milk on hand, you can swap it with almond or cashew milk.

    How long does this pumpkin carrot soup last?

    It keeps well in the fridge for up to 3 days. t’s also freezable: divide among airtight containers (leaving 1-inch space at the top), and freeze up to 2 months.

    More pumpkin recipes?

    • 1-Pot pumpkin pasta
    • Pumpkin and feta frittata
    • Blender pumpkin muffins
    • 20+ Vegan pumpkin recipes

    If you make this spicy pumpkin and carrot soup, let me know! Leave a comment, rate it or tag a photo #theclevermeal on Instagram. I would love to hear from you! x

    Print Recipe
    5 from 3 votes

    Spicy pumpkin carrot soup

    This luscious spicy pumpkin carrot soup is warming, creamy, and packed with health benefits. Plus, it's vegan, budget-friendly, gluten-free, and it's on the table in 25 minutes
    Prep Time5 mins
    Cook Time20 mins
    Total Time25 mins
    Course: Soup
    Cuisine: vegan
    Keyword: pumpkin carrot soup
    Servings: 3
    Calories: 189kcal
    Author: Katia

    Ingredients

    • 1 Tbsp olive oil
    • 1 medium yellow or white onion, sliced or chopped
    • 1 tps ground turmeric
    • 1 tsp curry powder
    • 1/4 tsp chili flakes, plus more to serve if you like
    • 2 garlic cloves, sliced
    • 1 lb (450 grams) Pumpkin (or butternut squash), peeled, seeded, and cut into chunks
    • 1/2 lb (220 grams) Carrots, cut into chunks
    • 2 cups (480 ml) low salt vegetable broth
    • 1/3 cup (80 ml) coconut milk
    • 1/2 tsp fine salt, plus more to taste*
    • 1/8 tsp ground black pepper*
    • 1/2 lemon, juice (optional)

    Instructions

    • Heat the olive oil in a large pot over medium heat. Once the oil is shimmering, add onion and cook for about 5 minutes until the onion starts to soften.
    • Then add garlic, turmeric, curry powder, chili flakes, and stir for about 1 minute.
    • Add pumpkin, carrots, salt, pepper, and give a good stir.
    • Add broth, coconut milk, and bring to the boil.
    • Reduce the heat and simmer for about 15 minutes or until the carrot and the pumpkin are cooked through and soft. Stir occasionally.
    • Turn off the heat and let it cool slightly. Working in batches, transfer the contents to a blender (do not fill your blender past the maximum fill line and be careful with the hot soup!) and purée the mixture until smooth. Alternatively, you can use a hand blender.
    • Stir the lemon juice into the blended soup (optional), then taste and season with additional salt if necessary (I use low salt vegetable broth + ½ tsp of salt + ⅛ tsp of black pepper).
    • Ladle soup into individual bowls. Top the soup with toasted pumpkin seeds, crusty bread or croutons, and extra chili flakes if you like.

    Notes

    • BROTH: I usually make my own vegetable broth cooking for about 10 minutes vegetable scraps and herbs. However, when I’m short on time I go for hot water and vegan low salt vegetable broth cubes.
    • SALT: If you use a broth that tastes quite salty on its own, it’s important to adjust the seasoning at the end and not at the beginning as you never really know how strong the salt from the broth is.
    • CHILI: The chili flakes flavor is quite predominant, you might reduce/skip this spice if you’re not a big fan of hot spicy soup.

    Nutrition

    Calories: 189kcal | Carbohydrates: 24g | Protein: 4g | Fat: 11g | Saturated Fat: 6g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 445mg | Potassium: 874mg | Fiber: 4g | Sugar: 10g | Vitamin A: 25028IU | Vitamin C: 21mg | Calcium: 73mg | Iron: 3mg
    « Pasta e fagioli (pasta and beans)
    25 Delicious Vegan Pumpkin Recipes »

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    Reader Interactions

    Comments

    1. Eva

      September 19, 2022 at 2:31 am

      5 stars
      Just made this and it’s great!! You weren’t kidding though, the chili flake have a huge kick when cooked and blended!! I don’t usually comment on recipes but I was very impressed. Cheap and easy too 🙂

      Thanks!

      Reply
      • Katia

        September 19, 2022 at 2:48 pm

        Brilliant, thanks so much for sharing your feedback, Eva.
        I love this soup too, kick included! : )
        Cheers xx

    2. Kevin

      July 19, 2022 at 11:41 pm

      Hey,

      So I posted a comment about the calories being understated by around 50%, and it was deleted…

      Reply
      • Katia

        July 20, 2022 at 6:52 am

        Hi Kevin, I usually don’t delete comments. That might happen ONLY when the comments are rude, spammy, and not useful.
        Re the calorie count you’re right, the nutritional info here were not accurate and I apologise for this, I usually check them carefully but it looks like I didn’t this time.
        I’ve amended them now! Thanks for pointing out the mistake (again, I didn’t delete your comment). x

    3. evie

      October 21, 2021 at 2:14 am

      do I have to add coconut milk generally speaking? if so can I sub for almond milk

      Reply
      • Katia

        October 21, 2021 at 7:32 pm

        Hi! Yes, you can use almond milk, but the final flavor would be a bit different : )

    4. bonita

      March 06, 2021 at 5:48 pm

      can i use soy milk instead of coconut?

      Reply
      • Katia

        March 06, 2021 at 9:38 pm

        Hi! You can use soya milk but it’s not the same, coconut milk has a richer texture and its flavor pairs well with curry powder. x

    5. Angelina

      March 01, 2021 at 10:59 am

      5 stars
      Delicious soup Katia. Thank you for the recipe!

      Reply
      • Katia

        March 01, 2021 at 3:03 pm

        You’re so welcome, Angelina! I’m so glad you liked it, and thanks for sharing your lovely feedback.x

    6. Bob Wheatley

      January 16, 2021 at 12:12 pm

      I see the nutrition info, but it don’t see the serve size. How much is one serving?

      Reply
      • Katia

        January 16, 2021 at 5:27 pm

        One serving is approx 2 cups! 🙂

    7. KristenB

      January 13, 2021 at 2:17 am

      Could you use canned organic pumpkin puree instead at all?

      Reply
      • Katia

        January 13, 2021 at 8:22 am

        Hi Kristen! Yes, you can use canned puree 😊

    8. Leanne Pullman

      December 21, 2020 at 8:22 pm

      Hello, would this still be nice if I skip out on the spiciness? Or would that be gross? Thanks

      Reply
      • Katia

        December 21, 2020 at 11:45 pm

        Hello! 😊 You might leave out chili flakes, black pepper, and turmeric if you wish, but try to add at least the curry powder, it works brilliantly with coconut milk. Spices help to balance out the sweetness of this soup, I wouldn’t skip them altogether 😉

    9. Tina

      December 17, 2020 at 9:49 pm

      5 stars
      YUM! I’m relatively “new” to utilizing Curries in my culinary exploration. It’s a wonderful taste explosion! I did “risk” doubling the recipe & I’m so glad I did. Thank you for sharing & it’s been saved to make again.

      Reply
      • Katia

        December 18, 2020 at 9:47 am

        You’re so welcome, Tina! Thank you for sharing your lovely feedback 😊

    10. gace

      October 19, 2020 at 3:47 am

      what is the serving size

      Reply
      • Katia

        October 19, 2020 at 5:26 pm

        It’s approximately 2 cups x

      • Claire Thayer

        November 12, 2020 at 11:32 pm

        Is it 1 tsp or tbsp of turmeric?

      • Katia

        November 13, 2020 at 8:27 am

        Hello Claire, it’s a tsp 😊

    11. Beata

      September 04, 2020 at 8:36 am

      Hi,
      don’t know if anyone has notice this before, but on the printable recipe, under ingredients the coconut milk is missing. But otherwise thanks for all the delicious recipes 🙂

      Reply
      • Katia

        September 04, 2020 at 9:04 am

        Thanks so much for your comment, that was an oversight, I’ve amended now! 💛

      • Seema Raisinghani

        January 31, 2021 at 6:04 pm

        Can we use frozen butternut squash instead of fresh

      • Katia

        January 31, 2021 at 9:47 pm

        Yes, you can 😊

      • Anna Maria

        September 17, 2021 at 5:41 pm

        Loved the soup is much!!!
        Would definitely cook it again, such an autumn vibe!

      • Katia

        September 18, 2021 at 7:26 am

        Thanks so much for your lovely feedback, Anna Maria! Would you pls add the start rating next time, that’s very helpful for the other readers.
        Have a nice weekend. x

    12. Abigail

      October 24, 2019 at 8:36 am

      5 stars
      Thank you for the recipe! I did a combination of sugar pumpkin and some butternut squash. Creamy and delicious!

      Reply
      • Katia

        October 24, 2019 at 5:00 pm

        Hi Abigail, thanks for your feedback, I’m so happy it turned out delicious! 🙂

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    Hi, I’m Katia! Welcome to my blog where I share easy, delicious, and budget-friendly recipes. I love cooking mainly vegetarian meals in no time at all. Minimum effort, maximum result. Read more…

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