Roasted Pumpkin and Carrot Soup is a creamy, comforting bowl of goodness perfect for chilly autumn and winter days. Made with roasted pumpkin, sweet carrots, aromatic spices, and a splash of coconut milk, this vegan-friendly soup is as nourishing as it is delicious. It’s a soothing meal you can enjoy as a light dinner, a hearty lunch, or even an immune-boosting starter.

Why You’ll Love This Recipe

• Creamy, velvety texture with no dairy

• Packed with vitamins A and C for immunity

• Roasting intensifies natural sweetness and flavor

• Naturally vegan and gluten-free

• Easy to batch-cook and freeze

• Boosted with turmeric and ginger for anti-inflammatory benefits

• Great for detoxing and digestion

• Simple ingredients, big flavor

• Kid-approved and perfect for picky eaters

• Customizable with spices and toppings

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 1 kg pumpkin, peeled, deseeded, and cut into cubes (sugar pumpkin or butternut squash)

• 800 g carrots, peeled and chopped

• 2 brown onions, halved and sliced

• 5–6 garlic cloves, unpeeled

• 1-inch fresh ginger, peeled and chopped

• 1 tsp turmeric powder

• 1 tsp red chili powder, smoked paprika, or chili flakes (to taste)

• 1 tsp ground cumin

• 2 tsp ground coriander

• ½ tsp ground cardamom (optional)

• 1 tbsp mustard seeds (optional for added flavor)

• ¼ cup (60 ml) olive oil or extra virgin olive oil

• ½ to 1 cup (125–250 ml) coconut milk or plant-based cream

• 4 cups (1 liter) vegetable stock

• 2 cups (500 ml) water

• Salt and freshly ground black pepper to taste

• Optional toppings: toasted pumpkin seeds, croutons, chopped herbs

Directions

1. Preheat your oven to 200°C (400°F).

2. Prepare vegetables: Cube the pumpkin and carrots, and roughly chop the onions. Place them on a baking tray along with garlic cloves.

3. Season and roast: Drizzle olive oil over the vegetables. Add turmeric, chili powder, cumin, coriander, and salt. Toss to coat evenly. Roast for about 30 minutes until vegetables are tender and slightly caramelized.

4. Cool and blend: Once roasted, let the vegetables cool slightly. Remove the garlic skins. Transfer everything to a blender with fresh ginger and blend until smooth. Add a splash of stock if needed to help it blend.

5. Simmer the soup: Pour the puree into a large saucepan. Add vegetable stock and water. Bring to a simmer on medium heat.

6. Add coconut milk: Stir in the coconut milk and let the soup heat through for 2–3 minutes. Adjust salt, pepper, and seasoning to taste.

7. Serve hot: Ladle into bowls and top with toasted pumpkin seeds, croutons, or a drizzle of coconut milk if desired.

Servings and timing

Servings: 4
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes

Variations

• Add 1 tablespoon Thai red curry paste for a Thai-style soup.

• Mix in 1 teaspoon curry powder for a warm, spiced Indian flavor.

• Stir in basil pesto before serving for an Italian twist.

• Use cashew cream instead of coconut milk for a different plant-based creaminess.

• Add smoked paprika, coriander, and cumin for a slightly smoky, earthy depth.

• Skip the carrots for a pure pumpkin version.

Storage/Reheating

• Refrigerator: Store in an airtight container for up to 5 days.

• Freezer: Freeze the soup (or just the roasted puree) for up to 1 month.

• Reheating: Thaw overnight in the fridge if frozen. Reheat gently in a saucepan. Add a splash of water or stock if the soup is too thick.

• Texture Note: The texture may slightly change after freezing, but the flavor remains excellent.

FAQs

Can I make this soup without roasting the vegetables?

Yes, you can sauté the vegetables and then simmer them in stock until soft before blending. However, roasting gives a deeper flavor.

What kind of pumpkin should I use?

Sugar pumpkin or butternut squash works best. Avoid using large carving pumpkins as they are watery and lack flavor.

Is coconut milk necessary?

Coconut milk adds creaminess, but you can use any plant-based cream or even dairy cream if you’re not vegan.

How do I make the soup spicier?

Increase the chili powder or add a fresh green chili while blending. You can also drizzle chili oil on top before serving.

Can I freeze the soup?

Yes, this soup freezes well for up to 1 month. Thaw in the refrigerator and reheat gently before serving.

How do I get a really smooth texture?

Use a high-speed blender and blend the vegetables with some stock until silky smooth.

What can I serve with this soup?

Serve with toasted croutons, a grilled veggie sandwich, or warm crusty bread for a complete meal.

Can I use frozen pumpkin or carrots?

Yes, frozen vegetables can be used, but they may release more moisture. Adjust roasting time accordingly.

Can I make this in an Instant Pot?

Yes. Skip the roasting and sauté onions, garlic, and spices in the pot, then pressure cook with pumpkin and carrots before blending.

Is this soup suitable for kids?

Absolutely. It’s mildly spiced, naturally sweet from carrots, and easy to digest—perfect for little ones.

Conclusion

This Roasted Pumpkin and Carrot Soup is a warm hug in a bowl. Loaded with seasonal vegetables, immune-boosting spices, and a creamy base, it’s everything you want in a fall or winter meal. Easy to make, flexible with ingredients, and freezer-friendly, it’s the kind of recipe you’ll keep coming back to. Serve it up steaming hot and savor the comfort.