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Pumpkin Carrot Soup [vegan]

This hearty vegan Pumpkin Carrot Soup is thick, creamy, and so simple to make. The perfect soup for colder days!
Prep Time5 mins
Cook Time25 mins
Course: Main Course
Keyword: soup
Servings: 4
Calories: 207kcal


  • 2 tbsp. olive oil
  • 1 large onion diced
  • 2 cloves garlic smashed
  • ½ tsp. freshly grated ginger or ¼ tsp. ground ginger (optional)
  • ½ tsp. ground turmeric (optional)
  • 600 g pumpkin or butternut squash, peeled and cut into 1" chunks (21 oz)
  • 4-5 large carrots sliced
  • 750 mL vegetable stock (3 cups)
  • 60 mL vegan cream optional


  • Heat olive oil in a large pot. Add onions and saute until soft (5 minutes).
  • Mix in garlic, ginger, and turmeric and saute for another 30 seconds.
  • Add chopped pumpkin and carrots and vegetable stock. Cover pot and bring to a slow boil. Boil for 20-30 minutes or until vegetables are soft.
  • Blitz soup using a hand-stick blender until smooth. For a creamier soup, add some cream or milk. For a runnier soup, add some water.
  • Add your favourite toppings (such as pumpkin seeds, parsley, chilli flakes) and serve.


Calories: 207kcal | Carbohydrates: 25g | Protein: 4g | Fat: 12g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 861mg | Potassium: 819mg | Fiber: 5g | Sugar: 11g | Vitamin A: 25198IU | Vitamin C: 21mg | Calcium: 78mg | Iron: 2mg