Vegan Creamy Pumpkin and Carrot Soup
Warm your soul with this rich and velvety Vegan Creamy Pumpkin and Carrot Soup, a comforting dish that's as healthy as it is flavorful. Made with naturally sweet pumpkin, earthy carrots, and aromatic spices like cumin, cinnamon, and nutmeg, this soup is blended to silky perfection and enriched with luscious, full-fat coconut milk for a dairy-free creaminess. Easy to make in under an hour, it’s ideal for cozy weeknight dinners or as an elegant start to a festive meal. Garnish with crunchy toasted pumpkin seeds and fresh parsley for a refined touch that brings texture and freshness to every bowl. This wholesome and hearty recipe is packed with nutrients, vegan-friendly, and bursting with autumn flavors that your family will love.
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Recipe Information
Ingredients
- 2 tablespoons Olive oil
- 1 large, diced Onion
- 3 minced Garlic cloves
- 4 cups, peeled and cubed Pumpkin
- 2 large, sliced Carrots
- 4 cups Vegetable broth
- 1 cup, full-fat Coconut milk
- 1 teaspoon Ground cumin
- 0.5 teaspoon Ground cinnamon
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.25 teaspoon Nutmeg
- 0.25 cup, toasted (optional, for garnish) Pumpkin seeds
- 2 tablespoons, chopped (optional, for garnish) Fresh parsley
Instructions
Heat the olive oil in a large pot over medium heat. Add the diced onion and minced garlic, and sauté for about 5 minutes, or until the onion becomes translucent.
Add the cubed pumpkin and sliced carrots to the pot and stir well. Cook for another 5 minutes, stirring occasionally.
Pour in the vegetable broth, ensuring that the pumpkin and carrots are completely covered. Increase the heat to high and bring to a boil.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for 25-30 minutes, or until the pumpkin and carrots are tender when pierced with a fork.
Remove the pot from heat and use an immersion blender to puree the soup until smooth. Alternatively, let the soup cool slightly and blend in batches using a countertop blender.
Return the pot to low heat and stir in the coconut milk, ground cumin, ground cinnamon, salt, black pepper, and nutmeg. Mix well and let the soup heat through for 5 minutes.
Taste for seasoning and adjust if necessary.
Serve the soup warm, garnished with toasted pumpkin seeds and chopped fresh parsley if desired.
Nutrition Facts
Calories |
1178 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 55.0 g | 71% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 10.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4348 mg | 189% | |
| Total Carbohydrate | 153.4 g | 56% | |
| Dietary Fiber | 25.3 g | 90% | |
| Total Sugars | 59.8 g | ||
| Protein | 37.0 g | 74% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 440 mg | 34% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 4707 mg | 100% | |
*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.
