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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 in Sept 2020 /Updated in 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 enhance their delicate flavor, and a hint 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 , , or 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 prepare a large batch in one go and then store 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)
- Sauté the onion in olive oil for 5 minutes.
- Add garlic and spices and stir for 1 minute.
- Add pumpkin and carrots.
Recipe Notes
Pumpkin carrot soup ingredients
Pumpkin: For the best flavor, use sugar pumpkins (or pie pumpkins) or any other pumpkin or squash you enjoy eating, including butternut or acorn squash. Avoid carving pumpkins (also known as jack-o’-lantern pumpkins), which are often flavorless and watery. Choose a pumpkin that is heavy in size and suggests a dense interior full of flavor.
Carrots: Carrots are great for extra color, texture, beta-carotene, and antioxidants—their sweet flavor pairs beautifully with spices and coconut milk.
Aromatics: Garlic and onion, sautéed 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 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
1. Ensure the cutting board remains stable. Tip: Place a damp kitchen towel under it to prevent your cutting board from sliding around.
2. Cut the top and bottom of the pumpkin to make it flat and stable.
3. Stand the pumpkin flat side down and remove the strips with the knife blade facing down.
4. Cut the pumpkin into sections and scrape the seeds out 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 it will be pureed for the recipe.
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 freezer-friendly: If you make a big batch, you can freeze all the leftovers in a freezer-safe container, then 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, then reheat it on the stove or in the microwave.
More pumpkin recipes you’ll love
If you make this spicy pumpkin and carrot soup, let me know! Leave a comment, rate it, or tag a photo on Instagram. I would love to hear from you! x
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Spicy pumpkin carrot soup
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).
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)
- 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.
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