Canned Pumpkin Carrot Soup (Vegan)
This easy, creamy pumpkin carrot soup recipe is made with canned pumpkin to cut down on cooking time! It’s made with nutritious, healthy ingredients and is a vegan option, made without heavy cream. Spices like ginger, cumin, and cinnamon make things extra cozy!
Want to make a pumpkin soup, but the thought of cutting up a whole pumpkin is a little daunting? That’s why I wanted to share this version made with canned pumpkin purée! It significantly cuts down on cooking and prep time, making things a little easier for you 🙂
As a dietitian, I’m happy to share that canned pumpkin has the same nutrition benefits as fresh. Simply look for one where the only ingredient is pumpkin and avoid any that have added sugars. Both pumpkin and carrots are excellent sources of vitamin A and fiber, among many other nutrients that I go into more below!
This pumpkin and carrot soup has a lovely creamy texture, without any added cream. It’s both vegan and gluten-free, so it will cater to a variety of dietary preferences. I hope you enjoy cozying up to it!
Ingredients Needed
All you need to make this pumpkin carrot soup recipe are 10 simple ingredients:
- olive oil
- garlic
- onion
- carrots
- canned pumpkin purée (make sure the only ingredient is pumpkin, you do not want a sweetened version here!)
- vegetable broth
- ground ginger
- cumin
- cinnamon
- lemon juice
Full ingredient measurements and detailed instructions are located in the recipe card at the bottom of this post!
NOTE: If you’d prefer, you can use canned butternut squash in place of canned pumpkin.
Can You Use Fresh Pumpkin Instead Of Canned?
If you prefer to do so, then yes of course! Do note that the cooking and prep time will increase, as cutting up a pumpkin can be quite a pain!!
I’d recommend cutting up the pumpkin into small cubes, making sure you remove the peel.
Follow the cooking instructions of this recipe, adding the pumpkin in with the carrots. Instead of in a pan or skillet, I’d recommend doing this in a dutch oven or large sauce pot, then adding the broth directly to the vegetables after sautéing them for about 5 minutes. Bring the broth to a boil, then reduce to a simmer and allow the carrots and pumpkin to cook until fork-tender. I believe the pumpkin will cook faster this way!
Similarly, you could roast the pumpkin, carrots, garlic, and onion in the oven instead (at 400F for 30 minutes). Then, add them to your blender with the remaining ingredients.
What To Serve With Pumpkin Carrot Soup
I love topping this pumpkin and carrot soup with things like:
- fresh herbs (parsley or basil taste wonderful)
- microgreens or pea shoots
- a sprinkle of seeds (like pumpkin or sunflower)
This soup can be enjoyed on its own OR as a side to any main dish, but this gourmet grilled cheese sandwich is a classic pairing!
It also tastes great with a side of fresh, crusty bread (like sourdough) or some of your favourite crackers.
My Favourite Blender For Soups
Vitamix Blender
I use this Vitamix almost every day. I bought it about 7 years ago and it still functions perfectly. It makes a super smooth and creamy soup in seconds (not to mention many other meals, like smoothies)!
NOTE: if you have an immersion or hand-held blender, it would work really well for this recipe. Simply cook everything in one large pot or dutch oven, rather than in a pan or skillet! I think it’s time I purchased a hand-held blender myself, haha 🙂
Pumpkin Nutrition Benefits
Pumpkin is an incredible source of vitamin A, with 1 cup of cooked pumpkin providing 245% of your daily needs!
Pumpkin is also a good source of other micronutrients, like vitamin C, E, B2 (riboflavin), potassium, copper, manganese, and iron.
In addition to its rich micronutrient content, pumpkin also is a good source of dietary fibre – 1 cup cooked provides 3 grams.
With its vibrant orange colour, pumpkin is rich in carotenoids (e.g. beta-carotene), which act as antioxidants and help to prevent cellular damage.
Carrot Nutrition Benefits
Carrots are a great source of different micronutrients, such as:
- vitamin A
- vitamin K
- vitamin B6
- vitamin C
- folate
- potassium
In particular, carrots are a great source of beta-carotene, a carotenoid that your body converts into vitamin A. One cup of chopped carrots provides 428% of your daily vitamin A needs.
Beta-carotene, along with other plant compounds abundant in carrots like lutein and lycopene, act as powerful antioxidants. Antioxidants help to promote health and reduce risk for many chronic illnesses.
Carrots are also a good source of dietary fibre, with 1 cup of chopped carrots providing almost 4 grams of fibre (about 14% of your daily needs).
More Vegan Soup Recipes
- Roasted Butternut Squash & Red Pepper Soup
- Zucchini Potato Soup
- Roasted Butternut Squash & Pear Soup
- Creamy Vegan Miso Mushroom Soup
- Vegan Tomato Soup With Cashew Cream
Did you give this Canned Pumpkin Carrot Soup Recipe a try? Let me know by leaving a comment and recipe rating below!
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Get the Recipe: Canned Pumpkin Carrot Soup (Vegan)
Ingredients
- 1/4 cup olive oil
- 4 cloves garlic, minced or sliced
- 1 small onion, diced
- 2 pounds carrots, peeled + chopped into 1/2-inch pieces
- 1 15 oz can pumpkin puree (ensure only ingredient is pumpkin!)
- 4 cups vegetable broth (1 Litre; or more to reach desired consistency)
- 1/2 tsp ground ginger
- 1/2 tsp cumin
- 1/2 tsp cinnamon
- 2 Tbsp lemon juice
- Salt + pepper, to taste
- Optional garnish: pumpkin seeds, microgreens, fresh herbs, etc.
Instructions
If using a regular blender:
- Heat olive oil in a large pan over medium-high. Add onion, garlic, and spices. Cook for 3-5 minutes, stirring frequently.
- Add chopped carrots and season with salt and pepper. Cook for 10-15 minutes, stirring frequently, until fork tender.
- Bring vegetable broth to a boil in a separate pot, then remove from heat.
- Once carrots, onion, and garlic are cooked, add them to your blender, along with the canned pumpkin, heated broth, and lemon juice. Depending on your blender, you may have to do this in batches.
- Blend ingredients until smooth. Feel free to adjust spices, salt, and pepper until your desired taste profile is reached. Similarly, you may add more liquid if you'd prefer a thinner soup. Serve + enjoy hot!
If using a hand-held or immersion blender:
- Heat olive oil in a large sauce pan or dutch oven over medium-high. Add onion, garlic, and spices. Cook for 3-5 minutes, stirring frequently.
- Add chopped carrots and cook for 10-15 minutes, stirring frequently, until fork tender.
- Add vegetable broth to the pot and bring to a boil. Reduce heat and add in canned pumpkin and lemon juice.
- Blend everything together in the pot, adjusting spices, salt, and pepper until desired taste is reached. Similarly, you may add more liquid if you'd prefer a thinner soup. Serve + enjoy hot!
Notes
- You can use canned butternut squash in place of canned pumpkin
- You can try making this with fresh pumpkin (or butternut squash), if preferred, although it will increase the prep and cooking time quite a bit. I share some tips for doing so in the blog post above!
- I use this Vitamix to blend my soups – it gets the job done in seconds. You may have to work in batches if your blender doesn’t hold this amount of ingredients. Or, you can halve the recipe if you have a smaller blender!
- You can also use an immersion or hand-held blender if you’d prefer – it would actually work very well for this recipe (I just don’t own one yet!)
Nutrition
As a dietitian, I create recipes with whole food ingredients that provide the nutrients needed for optimal health. My nutrition philosophy does not focus on numbers; however, I understand that this information can be helpful.
Do note that the nutrition info provided is an estimate and I cannot guarantee correctness of the displayed values. These numbers will differ depending on brands used, recipe modifications, and amount eaten. If you require specific nutrition information due to medical reasons, please consult with your dietitian or physician.
Did you make this recipe?
Let me know by leaving a recipe rating below, or by tagging @walderwellness on Instagram. I love seeing your beautiful creations!
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