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Carrot Pumpkin Soup is wholesome, nutritious, and delicious. There's nothing more comforting in the fall than a creamy bowl of soup. It's quick and easy to make too - perfect to feed the family on lazy weeknights where you just want to put on a cozy sweater and turn on a movie.

It's so easy that once you've gathered up all the ingredients for this one pot soup, there are really only four main steps: chop, saute, simmer, and blend. That's as complicated as it gets. So get this pumpkin soup with carrots on the stove for your best autumn harvest dinner yet. Flavorful, healthy, and so good.

Carrot Pumpkin Soup is wholesome, nutritious, and delicious. It’s quick and easy comfort food that’s perfect to feed the family on lazy weeknights. | aheadofthyme.com

Why You'll Love this Carrot Pumpkin Soup

Fall comfort food. Fall is the season of pumpkin patch trips and cozy soups - and this recipe combines the best of both worlds! This creamy carrot pumpkin soup is a tried-and-true fall favorite. It's hearty, healthy, and easy to make - a genuine triple threat.
It's naturally vegetarian. This tantalizing fall pumpkin soup happens to be naturally vegetarian! Because of that, it's also easy to make it fully vegan by swapping a single ingredient.
It's potluck friendly. This carrot pumpkin soup is easy to transfer to a crockpot and take to your next work or family potluck! Serve with dinner rolls or fancy crackers and your coworkers will be begging you to bring it to every function thereafter.
It's easy to make. Even though it's packed with complex, restaurant-quality fall flavors, this soup is incredibly beginner-friendly and it takes less than less than an hour from start to finish. You simply cook everything in a pot, then just pulse it all together to get a nice creamy puree. Perfect for a lazy dinner on busy weeknights.
Well-seasoned and loaded with flavor. For the spices in this soup, I used a combination of black pepper, Herbes de Provence and a pinch of chilli powder (if you are not afraid of a little heat). Spices brighten up the sweet and delicate flavours of the carrot and pumpkin and actually add a lot of health benefits including big anti-inflammatory benefits.

Ingredient Notes

Bursting with flavour, this comforting, vegetarian soup comes alive with hearty pumpkin, sweet carrots and a little kick of garlic. The pumpkin and carrot combo creates such an incredible flavour that complements the unusual mix of spices, which brings the soup to a whole new level.

To make this quick and easy Carrot Pumpkin Soup, you will need the following ingredients (full measurements in recipe card below):

olive oil - you can also use butter or avocado oil.
onion + garlic - classic aromatics in almost every soup that add so much flavor.
pumpkin
parsley root - if you can't find parsley root in stores, try parsnips instead! They're pretty similar but you'll have to account for the size difference. The resulting soup will be slightly sweeter as well.
carrots - you can use store bought carrots or some from your fall harvest. Just make sure to rinse them thoroughly before using.
vegetable stock - using vegetable stock will keep the soup vegetarian, but you can also use beef stock, chicken stock, or a bone broth if you prefer.
herbs de Provence - Herbs de Provence is a French herb blend consisting of dried rosemary, lavender, basil, thyme, tarragon, savory, marjoram, oregano and bay leaf. Some blends also include Italian parsley and fennel. If you can't find herbs de Provence but have some (or all) of the herbs mentioned, make your own blend!
half and half - to make this soup vegan and dairy-free, just swap the half and half for a non-dairy version like coconut cream or an unsweetened dairy-free creamer.
chili powder - this is optional but adds just the right amount of kick to the soup.
salt and pepper
optional toppings - top this soup with your favorite toppings such as a drizzle of cream, fresh herbs, and roasted sunflower seeds.
- most soft herbs like dill, parsley, basil, cilantro, mint, and tarragon make delicious and visually appealing edible garnishes!
- shelled sunflower seeds can be replaced with roasted pine nuts or roasted chopped walnuts.

You will also need measuring cups and spoons, a medium saucepan (or 4 quart Dutch oven), and an immersion blender or food processor.

How to Make Carrot Pumpkin Soup

Sauté vegetables. Heat olive oil in a saucepan (or 4 quart Dutch oven) over medium heat. Add onion and garlic and sauté for 2 to 3 minutes until soft and translucent. Then, add pumpkin, parsley root, and carrot, and cook for another 5 minutes, stirring occasionally.
Add stock and simmer. Add vegetable stock and Herbes de Provence spice mix and stir together. Reduce heat to low, cover, and simmer for 25 minutes.

Puree. Remove the soup from heat. Using an immersion blender or food processor, pulse until smooth.
Stir in cream. Stir in cream and season to taste with salt and pepper. Add a pinch of powdered chilli (optional, for a little heat. Feel free to skip this step).
Serve. Transfer to 6 serving bowls, decorate with a swirl of cream, some fresh herbs and sunflower seeds. Serve immediately.

How to Serve

This pumpkin soup with carrots is delicious served on its own with your favorite toppings such as a swirl of cream, sunflower seeds, and fresh herbs.

Some classic fall soup sides that also pair well with it are:

Storage and Freezing

How to Store

Transfer leftover pumpkin soup to an airtight container and store in the refrigerator for 3-4 days. Reheat on medium-low heat on the stovetop, stirring frequently, or in the microwave until warmed through.

How to Freeze

Once cooled to room temperature, place carrot pumpkin soup in a freezer-safe container or a freezer bag. Make sure to only fill only ¾ of the way to allow for expansion as the liquid freezes. Freeze for up to three months and thaw in the refrigerator overnight or use a warm water bath to release the frozen soup from the container.

Recipe Tips and Tricks

Use it for meal prep. Soup is one of the easiest things to meal prep - all you have to do is make a big batch, portion, and store or freeze! Bulk up your rainy day freezer meal stash and pull out this pumpkin soup with carrots whenever you need a break from making a meal from scratch.
Make your own stock. If you have the time and know-how (it's actually really simple!), making the stock yourself adds an extra dimension of flavor. Plus, you control what goes into it, so you can make it fit your preferences right down to the number of garlic cloves included.
Reuse leftovers in creative ways. Leftover soup is sometimes hard to use in time without freezing, but if you can think up new ways to use it, the leftovers will quickly dwindle. You can use leftover carrot pumpkin soup to make dressings, marinades, sauces, dips, and more!

More Soup Recipes

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