Pumpkin and carrot soup! I can’t believe it’s already soup season — the perfect time for cozy bowls and warm spices. This pumpkin and carrot soup is blended with roasted squash, brightened with curry powder and chili flakes, and finished with creamy coconut milk for a dairy-free base. It’s smooth, comforting, and an easy crowd-pleaser for autumn gatherings.
If you want more pumpkin inspiration, try the recipes listed below.
- Roasted Pumpkin Soup with Pesto
- Roasted Sweet Potato & Pumpkin Hummus
Recipe Ingredients
Butternut squash, carrots, and pumpkin: These are the stars. Use peeled and cubed squash, chopped carrots (peeling optional), and canned pumpkin puree for convenience and depth of flavor.
Soup base: Start with coconut oil, onion, garlic and fresh ginger, then add warm spices like curry powder and chili flakes for a gentle kick.
Coconut milk: Full-fat canned coconut milk makes the soup rich and silky without dairy. You can substitute unsweetened almond milk for a lighter result; coconut adds a touch of natural sweetness without overpowering the vegetables.
Optional garnish: fresh dill. Store leftovers in an airtight container in the refrigerator for up to three days.
How to Make Pumpkin and Carrot Soup
Sweat the aromatics:
Heat coconut oil in a Dutch oven or large pot over low heat. Add the chopped onion, sliced garlic and peeled ginger. Increase to medium-high and cook for 1–2 minutes until fragrant. Stir in curry powder and chili flakes, then season with kosher salt and freshly ground black pepper.
Add the vegetables and pumpkin:
Toss in the cubed butternut squash and chopped carrots, stirring to coat with the spices. Add the canned pumpkin puree and mix so the seasoning evenly coats the vegetables. Let the mixture cook together briefly to meld flavors.
Pour in stock and simmer:
Add vegetable stock, give everything a light stir, and check seasoning. Simmer the soup until all the vegetables are tender when pierced with a fork.
When the vegetables are soft, either transfer the soup in batches to a blender and puree until smooth, or use an immersion blender directly in the pot. Return the soup to low heat and stir in the coconut milk or almond milk. Taste and adjust salt and pepper.
Serve the soup in bowls and finish with chopped fresh dill, a small drizzle of reserved coconut milk for contrast, an extra pinch of chili flakes for heat, and a touch of extra-virgin olive oil. For texture, sprinkle pumpkin seeds on top and offer crusty bread alongside.
More soup recipes to check out!
- Creamy Potato Leek Soup
- Matzo Ball Soup
- Lemon White Bean Chicken Soup
- Roasted Tomato Soup with Crispy Gruyère Toasts
- Creamy Broccoli Leek Potato Soup
If you make this Pumpkin and Carrot Soup, please leave a comment or rating — it’s always lovely to hear how your version turns out. Tag photos on social media so others can see your bowl. For the latest recipes and updates, consider subscribing to the blog newsletter.
Pumpkin and Carrot Soup
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Equipment
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Blender
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Pumpkin bowls (optional)
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Dutch oven or large pot
Ingredients
- 1 tablespoon coconut oil
- 1 small yellow onion, roughly chopped
- 2 garlic cloves, thinly sliced
- 1 thumb-sized piece ginger, peeled
- 1/2 teaspoon curry powder
- 1/4 teaspoon chili flakes
- kosher salt and freshly ground black pepper, to taste
- 2 cups peeled and cubed butternut squash
- 3 small carrots, roughly chopped (peeling optional)
- 1/2 cup canned pumpkin puree
- 4 cups vegetable stock
- 1 cup full-fat canned coconut milk (or almond milk), plus extra for garnish
- 1/4 cup roughly chopped fresh dill, for garnish
Instructions
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In a Dutch oven or large pot, melt coconut oil over low heat. Add onion, garlic and ginger, then increase to medium-high and sweat for 1–2 minutes. Stir in curry powder, chili flakes, salt and pepper.
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Add the butternut squash and carrots, mixing until the spices coat the vegetables. Stir in the pumpkin puree and let the mixture cook for a few minutes so flavors combine.
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Pour in the vegetable stock, give everything a light stir, and adjust seasoning with kosher salt and black pepper.
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Simmer until the vegetables are fork-tender. Blend the soup until smooth using a blender or immersion blender. Return to the pot and stir in the coconut or almond milk. Taste and adjust seasoning.
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Serve hot, garnished with fresh dill, a drizzle of reserved coconut milk, a pinch of chili flakes and a little extra-virgin olive oil. Optional: top with pumpkin seeds and serve with crusty bread.
Nutrition
Nutrition information is automatically calculated and should be used as an approximation.
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