This Creamy Pumpkin and Carrot Soup with Onion is the ultimate fall comfort food. It's packed with the warm flavours of pumpkin and carrot, perfectly balanced by a touch of sweetness and a hint of onion. Plus, it's luxuriously creamy without any heavy cream or dairy needed.
My Pumpkin Soup recipe is an absolute winner of a winter soup. My favourite is curling up in a ball with a blanket, my dog and a big bowl of pumpkin soup. By adding in the carrot and onion, it increases the vegetable intake and adds a complexity of flavour that is amazing. Perfect for a weeknight dinner or meal prep recipe.
Jump to:
Why you'll love this recipe
- No Dairy. This pumpkin carrot soup is thick and creamy but is dairy-free, making it a great vegan soup that everyone can enjoy.
- Roasted Veg. Roasting the veg for the soup brings out the natural sweetness and extra depth in flavour from the butternut pumpkin, carrot and onion.
- Shelf-stable ingredients. No crazy ingredients! The entire recipe can be made with very simple ingredients that have long life which means you don't need to rush into making it the second you get home with your groceries.
- Cosy fall vibes. Warm up on a chilly night with this vibrant pumpkin and carrot soup. Perfect fall magic on your table.
Ingredients
Garlic. A touch of fresh garlic adds a delicious savory kick, but you can skip it if you prefer a milder flavour.
Pumpkin. Pumpkin is the star of the show. I use butternut pumpkin (or butternut squash) because it has less water to it so you get more bang for your buck. But you can use any pumpkin that is native and in season for you.
Carrot. Adds sweetness and vibrant colour to the soup. Feel free to experiment with other vegetables like sweet potato or parsnip for a twist. I even have a Pumpkin Potato Soup which is equally amazing!
Onion: Provides a base flavour for the soup. You can use a yellow onion, white onion, or even a shallot for a milder taste.
Nuttelex (oil-based butter). A vegan butter alternative which acts with the flour to make a roux which thickens the carrot pumpkin soup.
Soy milk. A vegan substitute for milk adding creamy texture without the need for heavy cream. It also keeps the soup thicker than if you were to add stock to pumpkin soup.
Feel free to substitute with another type of milk. For plant-based, I recommend soy because it is the closest in terms of "creaminess" in comparison to cow's milk.
Please check the recipe card for full list of ingredients and quantity. See below for substitutions and variations.
How to make carrot pumpkin soup
- Prepare vegetables
Quarter the onion, and cut butternut pumpkin and carrot into even sized pieces (approx. 1inch sized). Peel garlic.
Place all on a baking tray and drizzle with olive oil and any herbs and spices you enjoy.
Bake for approx. 40 minutes or until the pumpkin and carrot has softened. Remove and let cool. - Roux
Melt the dairy-free butter in a pan over low heat. SLOWLY
Once melted, whisk in the flour and stir until you have a smooth, golden paste. This is your thickening agent.
Now, slowly pour in the milk and keep whisking. You'll see it thicken up nicely after a few minutes, like 5-10, depending on how thick you like your soup. - Blend
Add the roasted vegetables and roux mixture to a blender, food processor (or use a stick blender). Blend until smooth.
Add more milk if you prefer a thinner pumpkin carrot soup with onion (I personally like it thick, like a carrot puree soup). - Serve
Pumpkin soup goes well with so many toppings including seeds and nuts, vinegars, dairy or dairy-free yoghurts, cheeses, sour cream, or even my Small Batch Focaccia.
Top Tip
If you're short on time and don't want to roast the vegetables in the oven, add them to a large pot with some butter or oil and "sweat" them until they've softened (this will take about 10-15 minutes).
Substitutions and variations
Liquid. Substitute the milk for a vegetable stock if you prefer a thinner, less creamy pumpkin carrot soup.
Vegetables. Mix-and-match the vegetables to pair with the pumpkin to get a different flavour.
Curry. If you're a fan of a bit of spice, you need to give my Curry Pumpkin Soup a try.
Meal prep and leftovers
This creamy carrot pumpkin soup is perfect for a winter meal prep. Packed with flavour and vegetables, it's healthy and satisfying when balanced with some healthy fats and protein.
Storing
Let the carrot soup cool completely on the counter for no more than 2 hours. Portion it into airtight containers and store in the refrigerator for up to 4-5 days.
Reheating
Stovetop. Reheat the pumpkin, carrot and onion soup gently in a saucepan over medium heat, stirring occasionally, until warmed through. This will take about 10 minutes.
Microwave. Alternatively, transfer a single serving to a microwave-safe bowl and heat on medium power for 1-2 minutes, stirring halfway through.
Freezing
For longer storage, portion the cooled soup into freezer-safe containers, souper cubes, vacuum sealer or reusable silicone bag (my favourites linked above) leaving some headspace for expansion. Label with the date and freeze for up to 3 months.
Thaw the creamy carrot soup overnight in the refrigerator before reheating.
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
Absolutely! Carrot soup freezes beautifully, making it a great meal prep option.
Divide the cooled leftover carrot soup into individual serving containers for easier reheating and defrosting later. Transfer portions to freezer-safe containers or zip-lock bags, leaving some headspace for expansion. Label with the date and freeze for up to 3 months.
Yes, it's recommended to cook the carrots before adding them to your soup. This ensures they become tender and blend smoothly into the soup for a pleasant texture. Raw carrots can take a significantly longer time to soften in the soup, potentially leading to an unevenly cooked final product.
This is a matter of personal preference! Here's a breakdown to help you decide:
Peeled Carrots: Peeling removes the outer layer of the carrot, resulting in a smoother and more vibrant orange colour in the soup. It also eliminates any dirt or grit that might be on the surface.
Unpeeled Carrots: Leaving the skin on adds a touch of extra fibre and nutrients to the soup. If you choose this option, be sure to scrub the carrots thoroughly with a vegetable brush to remove any dirt or debris.
Other pumpkin recipes
I hope you enjoy this as much as I do - Love & Pasta, Lauren x
I'd love to hear from you! Sign up for my email list and follow along on Instagram, Facebook, Youtube or Pinterest. If you loved my recipe, please consider leaving a star rating and comment down below.
Recipe
Pumpkin and Carrot Soup with Onion
Ingredients
- 3 cups pumpkin peeled & cut into 1inch cubes
- 4 cloves garlic peeled
- 2 large carrots peeled & cut into 1 inch slices
- 1 brown onion peeled and quartered
- 2 tablespoon nutellex (oil-based butter) See Note 1
- 2 tablespoon flour
- 2 cups soy milk See Note 1
- 2 tablespoon olive oil
- 1 tablespoon cumin optional optional, recommended
- 1 tablespoon oregano optional optional, recommended
- salt and pepper to taste to taste
Instructions
Prepare vegetables
- Cut pumpkin and carrot into even sized pieces (approx. 1inch sized). Quarter onion. Peel garlic. Place all the vegetables on a baking tray, drizzle with olive oil, herbs, salt and pepper.
- Bake for approx. 40minutes @180C or until the pumpkin and carrot has softened. Remove and let cool.
Roux
- Melt the butter over low heat on a pan. Add flour and whisk until combined into a golden paste. Add milk and stir until thickened.
Blend
- Add roast vegetables and roux to your mixing appliance and process until smooth. If you prefer a thinner soup, add more milk.
Serve
- Serve with your choice of toppings or bread. See post for leftovers and meal prep information
Leave a Reply