Spicy Pumpkin Carrot Soup
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This spicy pumpkin carrot soup is ultra creamy and gently flavored with curry, turmeric, and coconut milk. It’s also quick and easy to make, making a truly delicious, healthy soup for weeknight dinners.
Published on Sept 2020 /Updated on Oct 2024

I first published this pumpkin carrot soup in 2020, and since it’s officially pumpkin season, I’ve decided to re-share the recipe, adding new photos and notes.
It’s a super simple soup that uses a few pantry staples and spices and doesn’t require roasted pumpkin, saving you time and the hassle of roasting.
Pumpkin and carrots, with their earthy sweetness, are complemented with a touch of warm spices to jazz up that delicate flavor and a touch of coconut milk for a richer, silky texture.
It’s easy and quick to whip up on any busy weeknight for a cozy, healthy meal, but it’s also elegant enough for a dinner party.
It’s also vegan, gluten-free, packed with antioxidants and beta-carotene. Flavor, silky texture, convenience, and health benefits—this easy recipe ticks all the boxes!
Serve it with crusty croutons, focaccia, or crostini for a delicious textural contrast. It’s so 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.
List of the ingredients
- Pumpkin or butternut squash
- Carrots
- Onion & garlic
- Olive oil
- Spices (curry, turmeric, cayenne pepper)
- Vegetable broth
- Coconut milk
- Salt & pepper

How to make pumpkin carrot soup
(Note: this is a quick description; the full recipe is at the bottom of the page)
- Saute onion in olive oil for 5 minutes.
- Add garlic and spices and stir for 1 minute.
- Add pumpkin and carrots.

- Add vegetable broth, coconut milk, salt, pepper, and cook.
- Turn off the heat, adjust the seasoning, and 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!

Recipe Notes
Pumpkin carrot soup ingredients
Pumpkin: For the best flavor, sugar pumpkins (or pie pumpkins) or any pumpkin or squash you enjoy eating, including butternut or acorn squash, will work in this soup. Avoid carving pumpkins (jack-o-lantern pumpkins!), which are flavorless and watery. Choose a pumpkin that is heavy in size and suggests a dense interior full of flavor.
Carrots: Carrots are a great for extra color, texture, beta-carotene, and antioxidants—their sweet flavor pairs beautifully with spices and coconut milk.
Aromatics: Garlic and onion sauteed in olive oil add the perfect savory flavor to complement the sweetness of carrots and pumpkin.
Spices: Curry powder and turmeric add warmth; for a touch of heat, we use a little cayenne pepper, which can be substituted with chili flakes. This combo adds extra flavor without overshadowing the delicate pumpkin flavor.
Broth: I recommend using vegetable broth, or even water, for a lighter flavor. I use low-sodium vegetable broth to keep the soup vegan and light.
Coconut milk: The recipe uses only 1/3 cup of coconut milk to give this soup that extra-special touch, but we don’t need the whole can, which can make the result too heavy and the coconut flavor too strong.
Salt & pepper: Adjust the seasoning to your liking before serving.

How to cut a pumpkin?
Firstly, using a sharp knife and a chopping board is best. Ready?
- Make sure the cutting board doesn’t slip.
Tip: Place a damp kitchen towel under it to prevent your cutting board from sliding around. - Cut the top and bottom of the pumpkin to make it flat and stable.
- Stand the pumpkin flat side down and remove the strips with the knife blade facing down.
- Cut it into sections and scrape the pumpkin seeds with a spoon.
- You can cut your pumpkin into chunks—it’s no problem if they’re not the same size. Pumpkin cooks quickly, and you’ll blend it.

Storage tips & leftovers
This spicy pumpkin carrot soup keeps well in the fridge for up to 3-4 days.
Reheat it in a saucepan on the stove. To thin it out, you may need to add more broth or a little water while it is reheating.
It’s also freezable: If you make a big batch, you can freeze all the leftovers in a freezer-safe container, divide them into single servings, and freeze them separately in freezer bags. Either way, this soup will freeze well for up to 2 months. Thaw the soup overnight in the refrigerator and reheat it on the stove or microwave.
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Spicy pumpkin carrot soup
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow or white onion, sliced or chopped
- 1 teaspoon ground turmeric
- 1 teaspoon curry powder
- ¼ teaspoon Cayenne pepper or chili flakes
- 2 garlic cloves, minced
- 15oz (450 grams) Pumpkin or butternut squash (weighted after peeling and without seeds) cut into chunks.
- 2 (8oz/220 grams) large carrots, cut into chunks
- 2 cups (480 ml) low-salt vegetable broth
- ⅓ cup (80 ml) coconut milk
- ½ tsp fine salt, plus more to taste*
- ⅛ tsp ground black pepper*
- ½ lemon, juice (optional)
Instructions
- Heat the olive oil in a large pot over medium heat. Once the oil is shimmering, add the onion and cook for about 5 minutes until it starts to soften.
- Then add garlic, turmeric, curry powder, chili flakes, and stir for about 1 minute.
- Add the pumpkin, carrots, broth, coconut milk, salt, and pepper, and bring to a boil. Then, reduce the heat, cover with a lid, and simmer for about 15 minutes, or until the carrots and pumpkin are cooked through and soft. Stir occasionally.
- Remove from 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. Be careful; the soup is still hot!
- Stir the lemon juice into the blended soup (optional), then taste and season with additional salt if necessary.
- Ladle soup into individual bowls. Top the soup with toasted pumpkin seeds, crusty bread or croutons, and extra chili flakes or cayenne pepper if you like.
Hello I have a couple of questions:
First, if I use pumpkin purée instead, would I still put 450g?
Second, is the coconut milk your using from a can or just the regular coconut milk. Can I use table cream instead?
Hi Tala! I’ve never tested this recipe with pumpkin puree, but I guess 450 grams should be fine, than you can easily adjust seasoning and consistency accordingly.
The coconut milk is from the can. You can use table cream instead of coconut milk, but the flavor will be different. : )
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!
Brilliant, thanks so much for sharing your feedback, Eva.
I love this soup too, kick included! : )
Cheers xx
Hey,
So I posted a comment about the calories being understated by around 50%, and it was deleted…
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
do I have to add coconut milk generally speaking? if so can I sub for almond milk
Hi! Yes, you can use almond milk, but the final flavor would be a bit different : )
can i use soy milk instead of coconut?
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
Delicious soup Katia. Thank you for the recipe!
You’re so welcome, Angelina! I’m so glad you liked it, and thanks for sharing your lovely feedback.x
I see the nutrition info, but it don’t see the serve size. How much is one serving?
One serving is approx 2 cups! 🙂
Could you use canned organic pumpkin puree instead at all?
Hi Kristen! Yes, you can use canned puree 😊
Hello, would this still be nice if I skip out on the spiciness? Or would that be gross? Thanks
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 😉
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.
You’re so welcome, Tina! Thank you for sharing your lovely feedback 😊
what is the serving size
It’s approximately 2 cups x
Is it 1 tsp or tbsp of turmeric?
Hello Claire, it’s a tsp 😊
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 🙂
Thanks so much for your comment, that was an oversight, I’ve amended now! 💛
Can we use frozen butternut squash instead of fresh
Yes, you can 😊
Loved the soup is much!!!
Would definitely cook it again, such an autumn vibe!
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
Thank you for the recipe! I did a combination of sugar pumpkin and some butternut squash. Creamy and delicious!
Hi Abigail, thanks for your feedback, I’m so happy it turned out delicious! 🙂