Cozy Pumpkin Carrot Soup
This vibrant, nutrient-packed recipe combines the earthy sweetness of seasonal pumpkin with the bright flavor of carrots, creating a silky, warming soup that's perfect for chilly evenings. Rich in vitamin A and immune-boosting nutrients, this comforting soup delivers both flavor and nourishment in every spoonful.
Equipment
- Large Heavy-Bottomed Pot
- Immersion Blender or Regular Blender
- Cutting Board
- Sharp Knife
Ingredients
Fresh Vegetables
- 2 pounds fresh pumpkin peeled and cubed (or 2 cups canned pumpkin puree)
- 1 pound carrots peeled and chopped
- 1 medium yellow onion diced
- 3 cloves garlic minced
Liquids & Oils
- 2 tablespoons olive oil
- 4 cups vegetable broth or chicken broth for non-vegetarians
- 1 cup coconut milk or heavy cream for a richer flavor
Spices & Seasonings
- 2 teaspoons fresh ginger grated
- 1 teaspoon ground cinnamon
- 1/2 teaspoon ground nutmeg
- 1/4 teaspoon ground cloves
- 1 teaspoon salt adjust to taste
- 1/2 teaspoon freshly ground black pepper
Optional Additions
- 2 tablespoons maple syrup or honey optional for added sweetness
- pepitas (pumpkin seeds) for garnish
- fresh herbs for garnish
Instructions
- Begin by washing, peeling, and chopping all your vegetables. Cut the pumpkin and carrots into 1-inch cubes to ensure even cooking.
- Heat olive oil in a large, heavy-bottomed pot over medium heat. Add the diced onion and sauté until translucent, about 3-4 minutes.
- Add the minced garlic and grated ginger, cooking for another 30 seconds until fragrant.
- Add the cubed pumpkin and carrots to the pot, stirring to coat with the aromatic oil. Cook for 5 minutes, allowing the vegetables to slightly caramelize.
- Sprinkle in the cinnamon, nutmeg, cloves, salt, and pepper, stirring to coat the vegetables evenly.
- Pour in the vegetable broth, ensuring all vegetables are submerged. Bring to a boil, then reduce heat and simmer, covered, for 20-25 minutes until vegetables are fork-tender.
- Using an immersion blender, carefully purée the soup until completely smooth. If you don't have an immersion blender, let the soup cool slightly before transferring in batches to a regular blender. Return the blended soup to the pot.
- Stir in the coconut milk and maple syrup (if using), warming gently over low heat for 3-5 minutes. Be careful not to boil the soup after adding the coconut milk to prevent separation.
- Taste and adjust seasonings as needed. Serve hot with your choice of garnishes such as toasted pepitas, fresh herbs, or a swirl of coconut cream.
Notes
- Butternut squash works beautifully in place of pumpkin
- Sweet potatoes can replace some or all of the carrots
- For dairy-free versions, coconut milk creates a luscious texture
- Sugar pumpkins (also called pie pumpkins) offer the best flavor - avoid large carving pumpkins
- A tiny splash of apple cider vinegar or lemon juice can brighten all the flavors
- This soup keeps beautifully, actually improving in flavor after a day in the refrigerator
- Sweet potatoes can replace some or all of the carrots
- For dairy-free versions, coconut milk creates a luscious texture
- Sugar pumpkins (also called pie pumpkins) offer the best flavor - avoid large carving pumpkins
- A tiny splash of apple cider vinegar or lemon juice can brighten all the flavors
- This soup keeps beautifully, actually improving in flavor after a day in the refrigerator
Nutrition
Calories: 210kcalCarbohydrates: 26gProtein: 3gFat: 12gFiber: 5gSugar: 14gVitamin A: 270IUVitamin C: 20mgIron: 8mg
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