Creamy Carrot Pumpkin Soup (Dairy Free, Vegan)
Creamy carrot pumpkin soup is an easy one-pot soup made without heavy cream. Enjoy this dairy free recipe during the colder months of soup season for a cozy meal.
Looking for more soup recipes? Try my 10 vegetable soup, quick and easy taco soup, or creamy leek cauliflower potato soup.
What You’ll Love About This Recipe
Ingredients
Here’s what you’ll need to make this pumpkin carrot soup:
- Olive oil
- Yellow onion
- Garlic
- Italian seasoning
- Ground cumin
- Smoked paprika
- Carrots
- Winter squash – Any variety is great. This could be a sugar pumpkin, butternut squash, acorn squash, delicata squash, kabocha squash, etc. They’re all in the same plant family, have a similar flavor profile, and can be used interchangeably.
- Vegetable broth
- Maple syrup – a tiny amount helps bring out the natural sweetness in the carrot and squash.
- Fresh lemon juice – a squeeze adds brightness to the soup.
- Full fat canned coconut milk or cashew cream
- Kosher salt and freshly ground black pepper – to taste.
How to Make Carrot Pumpkin Soup: Step By Step
Here are some quick visual instructions. The full instructions and ingredient list will be in the printable recipe card below!
1. Heat the olive oil in a Dutch oven or large pot over medium heat. Add the onions and garlic. Cook for 3-4 minutes until translucent, then stir in the Italian seasoning, cumin, smoked paprika, kosher salt, and freshly ground black pepper. Cook for 1 more minute.
2. Add the winter squash, carrots, and vegetable stock and bring to a boil over high heat. Once boiling, reduce the heat to a simmer until the vegetables are fork tender, about 15-20 minutes. Remove from the heat.
3. Use an immersion blender directly in the pot to blend the soup until completely smooth. Alternatively, you can use a regular blender. Stir in the maple syrup, fresh lemon juice, and coconut milk or cashew cream. Season to taste with kosher salt and freshly ground black pepper. Serve with crusty bread if desired.
Helpful Tips
- Use a vegetable peeler to remove the skin of your pumpkin or winter squash before cutting it into cubes. It’s easier to peel when it’s whole.
Quick Tip: Save the squash or pumpkin seeds to make roasted pumpkin seeds.
Storage
Let cool to room temperature then store leftover soup in an airtight container in the fridge for up to 1 week or in a freezer-safe container for up to 2 months. Thaw in the fridge overnight.
Make It Your Way: Substitutions & Variations
Please remember that recipes are just a starting point.
How can you make this carrot pumpkin soup recipe using what you already have? Here are some ideas…
- No vegetable stock/broth? – use chicken stock instead.
- Add-ins – fresh ginger, fresh herbs such as chives or parsley, baked crispy prosciutto or bacon pieces to add texture and protein, cooked chicken, etc.
- Variations – use different spices such as curry powder, red chili flakes, ground cinnamon, nutmeg, etc.
Frequently Asked Questions
Although it could work in a pinch, fresh pumpkin or squash will yield a much better flavor for the soup, so I highly recommend using fresh if possible.
More Soup Recipes
- 10 Vegetable Soup
- Quick and Easy Taco Soup
- Creamy Leek Cauliflower Potato Soup
- Dairy Free Chicken Corn Chowder
I hope you love this Carrot Pumpkin Soup! If you make this recipe, be sure to leave a comment & a star rating below. Thank you!
Creamy Carrot Pumpkin Soup (Dairy Free, Vegan)
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion diced
- 3 cloves garlic minced
- 1 teaspoon Italian seasoning
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon diamond crystal kosher salt plus more to taste, start with ½ teaspoon if using anything else
- freshly ground black pepper to taste
- 3 large carrots chopped
- 3 cups peeled and cubed winter squash of choice about 1 pound: butternut squash, acorn squash, pumpkin, etc.
- 4 cups vegetable broth
- juice of ½ small lemon about 1 tablespoon
- 1 teaspoon maple syrup
Optional
- ¼ – ½ cup cashew cream or canned coconut milk
Instructions
- Heat the olive oil in a Dutch oven or large pot over medium heat. Add the onions and garlic. Cook for 3-4 minutes until translucent, then stir in the Italian seasoning, cumin, smoked paprika, kosher salt, and freshly ground black pepper. Cook for 1 more minute.
- Add the winter squash, carrots, and vegetable stock and bring to a boil over high heat. Once boiling, reduce the heat to a simmer until the vegetables are fork tender, about 15-20 minutes. Remove from the heat.
- Use an immersion blender directly in the pot to blend the soup until completely smooth. Alternatively, you can use a regular blender. Stir in the maple syrup, fresh lemon juice, and coconut milk or cashew cream. Season to taste with kosher salt and freshly ground black pepper. Serve with crusty bread if desired.