Spicy pumpkin carrot soup

5 from 3 votes

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.

The recipe yields 4 servings (1 cup each).

Prep Time10

Cook Time20

Total Time30

Course: Soup

Cuisine: vegan

Keyword: pumpkin carrot soup

Servings:

Calories: 189kcal

Author: Katia

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.

Notes

Seasoning: If you use a vegetable that tastes quite salty on its own, it’s essential 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.

Nutrition facts: The nutrition values are for one portion and are based on an online nutrition calculator. It’s an estimate only and should not be considered a substitute for a professional nutritionist’s advice. Please see my disclosure policies.

Nutrition