Creamy Pumpkin & Carrot Soup (Vegan, Dairy-Free, Healthy & Creamy)
When the weather cools, there’s nothing more comforting than a warm bowl of soup. This Pumpkin Carrot Soup is naturally plant-based, silky smooth, and full of nourishing ingredients. It’s perfect for fall dinners, meal prep, or a cozy weeknight meal.
Equipment
- 1 Large Pot
Ingredients
- 1/4 cup Water for oil free saute'
- 1 medium Onion
- 2 cloves Garlic,minced
- 1 tbsp Freshly Grated Ginger or (1 tsp ground)
- 1 lb Carrots peeled and sliced (about 3 cups)
- 1 1/2 cups Pumpkin Puree
- 4 cups Low-sodium vegetable broth
- 1 small Apple
- 1 tsp Ground Cumin
- 1 tsp Mild Curry Powder
- 1/2 tsp Cinnamon
- 1 pinch Nutmeg
- 3/4 tsp Sea Salt
- 1 tsp Pepper
- 1/2 cup Full fat Coconut Milk
- 1 tbsp Fresh Lemon Juice
Instructions
- Sauté aromatics: Warm oil (or water for oil-free) in a large pot over medium heat. Add onion with a pinch of salt; cook 4–5 min until translucent. Stir in garlic and ginger; cook 1 min until fragrant.
- Toast spices: Add cumin, curry, cinnamon, nutmeg, and a pinch of cayenne. Stir 30 seconds to bloom.
- Simmer: Add carrots, pumpkin purée, apple (if using), and broth. Bring to a boil, then reduce to a lively simmer. Cover and cook 18–20 minutes, until carrots are very tender.
- Blend: Use an immersion blender to puree until silky (or carefully blend in batches). Return to pot if using a countertop blender.
- Make it creamy: Stir in coconut milk.
- Finish & season: Stir in lemon juice. Taste and adjust salt, pepper, and heat. If you like it sweeter, add a touch of maple.
- Serve: Ladle into bowls and add your favorite toppings.
Notes
When the cooler months roll around, there’s nothing quite as comforting as a warm bowl of soup. And if you’re looking for a recipe that is both delicious and nourishing, pumpkin and carrot soup is the perfect choice. Not only is it creamy and flavorful, but it’s also loaded with vitamins, minerals, and antioxidants that support your health in so many ways.
Pumpkin and carrots aren’t just vibrant and tasty—they’re nutrient-dense vegetables packed with essential vitamins and minerals. When simmered together in a creamy plant-based soup, they offer a comforting meal that’s naturally dairy-free, gluten-free, and low in calories but rich in nutrition.
Here’s why this soup is a great addition to your diet:
This soup is versatile and can be enjoyed year-round, but it’s especially good during:
Why Pumpkin and Carrot Soup is a Nutritional Powerhouse
Pumpkin and carrots aren’t just vibrant and tasty—they’re nutrient-dense vegetables packed with essential vitamins and minerals. When simmered together in a creamy plant-based soup, they offer a comforting meal that’s naturally dairy-free, gluten-free, and low in calories but rich in nutrition.
Here’s why this soup is a great addition to your diet:
- It’s high in fiber, which supports healthy digestion.
- It’s loaded with beta-carotene, a powerful antioxidant.
- It’s versatile, freezer-friendly, and meal-prep approved.
The Health Benefits of Pumpkin
Pumpkin isn’t just for pies and lattes—it’s a superfood that deserves year-round attention.1. Rich in Vitamins and Minerals
Pumpkin is one of the best sources of vitamin A, thanks to its high beta-carotene content. Just one cup of cooked pumpkin provides over 200% of the recommended daily intake (RDI) of vitamin A. Vitamin A supports eye health, skin renewal, and a strong immune system. It also contains:- Vitamin C for immune function and collagen production
- Potassium for heart health and blood pressure balance
- Vitamin E for skin and cellular protection
- Iron, folate, and small amounts of B vitamins for energy
2. Supports Eye Health
Pumpkin is rich in lutein and zeaxanthin, antioxidants that reduce the risk of age-related macular degeneration and cataracts. Combined with vitamin A, pumpkin helps maintain sharp vision and protects your eyes from damage.3. Boosts Immunity
With high levels of vitamin A, C, and antioxidants, pumpkin strengthens your immune defenses. It helps your body fight infections, supports faster wound healing, and keeps your immune system resilient during cold and flu season.4. Promotes Healthy Weight Management
Pumpkin is naturally low in calories and fat while being high in fiber. One cup of cooked pumpkin has only about 50 calories, making it filling without being heavy. The fiber slows digestion, which helps keep you full and satisfied for longer.The Health Benefits of Carrots
Carrots are another nutritional powerhouse that pairs perfectly with pumpkin.1. Excellent Source of Beta-Carotene
Like pumpkin, carrots are loaded with beta-carotene, which your body converts into vitamin A. This makes them great for supporting eye health, boosting immunity, and keeping skin vibrant.2. Good for Heart Health
Carrots contain potassium, which helps relax blood vessels and lower blood pressure. They’re also rich in fiber, which reduces cholesterol levels and supports cardiovascular health.3. May Lower Cancer Risk
Carrots are packed with antioxidants, particularly carotenoids, that have been linked to a reduced risk of certain cancers, including lung and colorectal cancer. The phytochemicals in carrots help fight inflammation and protect cells from damage.4. Supports Healthy Digestion
With both soluble and insoluble fiber, carrots promote regular bowel movements and a healthy gut microbiome. This makes them especially helpful for people with digestive issues.Why Combining Pumpkin and Carrots is So Powerful
Individually, pumpkin and carrots are nutritional stars. But when blended together into a warm, creamy soup, they create a powerhouse dish that’s:- Antioxidant-rich: Both are loaded with beta-carotene, lutein, and zeaxanthin, which protect your body from free radical damage.
- Immune-boosting: With vitamin C, vitamin A, and minerals like potassium and magnesium, this soup helps you fight off colds and flu.
- Gut-friendly: High in fiber and gentle on the stomach, it supports digestion and can help with regularity.
- Low-calorie but filling: Perfect for weight management or a light yet satisfying dinner.
- Skin-nourishing: Beta-carotene and vitamin C work together to give your skin a natural glow and support collagen production.
Additional Health-Boosting Ingredients in the Soup
Most pumpkin and carrot soup recipes include ingredients that bring even more benefits:- Ginger → anti-inflammatory, helps digestion, and soothes nausea.
- Garlic → antibacterial, antiviral, and supports heart health.
- Onions → full of antioxidants that boost immune strength.
- Coconut milk or cashew cream → adds healthy fats that help your body absorb fat-soluble vitamins like vitamin A and E.
- Spices (cumin, curry, cinnamon) → rich in antioxidants, anti-inflammatory, and improve digestion.
When to Enjoy Pumpkin and Carrot Soup
This soup is versatile and can be enjoyed year-round, but it’s especially good during:
- Fall and Winter: When pumpkins are in season and your body craves warming, comforting foods.
- Cold and Flu Season: To boost your immune system and support recovery.
- Meal Prep: Since it freezes well, you can make a large batch and enjoy it throughout the week.