Dairy-Free Creamy Pumpkin and Carrot Soup
Warm up with a bowl of this Dairy-Free Creamy Pumpkin and Carrot Soup, a wholesome and velvety dish that’s bursting with fall flavors and perfect for vegan eaters and those seeking dairy-free comfort. Made with the natural sweetness of fresh carrots, rich pumpkin puree, and creamy coconut milk, this soup is complemented by warming spices like cinnamon, nutmeg, and a hint of fresh ginger for a perfectly balanced aroma. The combination of sautéed onions, garlic, and fragrant spices builds a robust base, while blending creates a luxuriously smooth finish—all without any dairy! Ideal for cozy evenings or holiday gatherings, this recipe is quick to make, ready in under an hour, and serves beautifully with crusty bread or a handful of crunchy pumpkin seeds on top. Whether you're meal prepping or hosting friends, this nutrient-packed, gluten-free soup will become a seasonal favorite.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large onion
- 3 units garlic cloves
- 3 medium carrots
- 450 grams pumpkin puree
- 1 liter vegetable broth
- 400 milliliters coconut milk
- 1 teaspoon ground cinnamon
- 1 teaspoon ground nutmeg
- 1 teaspoon sea salt
- 0.5 teaspoon ground black pepper
- 1 teaspoon fresh ginger
Instructions
Peel and chop the onion and garlic cloves. Peel and slice the carrots into thin rounds for even cooking.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until soft and translucent, about 5 minutes.
Add the garlic and fresh ginger to the pot and sauté for another minute until fragrant.
Stir in the sliced carrots and cook for another 5 minutes, stirring occasionally, until the carrots start to become tender.
Add the pumpkin puree, vegetable broth, cinnamon, nutmeg, sea salt, and black pepper. Stir well to combine all the ingredients.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 20 minutes, or until the carrots are fully cooked and soft.
Once the vegetables are tender, remove the pot from the heat and allow the soup to cool slightly.
Using an immersion blender or a regular blender (in batches if necessary), blend the soup until smooth and creamy.
Return the blended soup to the pot and stir in the coconut milk. Heat the soup gently over low heat until warmed through.
Taste and adjust the seasoning as needed. If the soup is too thick, add additional vegetable broth or water to reach your desired consistency.
Serve the soup hot, garnished with optional toppings such as pumpkin seeds, chopped herbs, or a drizzle of extra coconut milk.
Nutrition Facts
Calories |
1230 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.9 g | 67% | |
| Saturated Fat | 10.4 g | 52% | |
| Polyunsaturated Fat | 9.4 g | ||
| Cholesterol | 9 mg | 3% | |
| Sodium | 4958 mg | 216% | |
| Total Carbohydrate | 178.3 g | 65% | |
| Dietary Fiber | 35.4 g | 126% | |
| Total Sugars | 76.2 g | ||
| Protein | 28.0 g | 56% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 440 mg | 34% | |
| Iron | 12.9 mg | 72% | |
| Potassium | 4084 mg | 87% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
