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–+ servings
Pumpkin carrot soup in a blue bowl.

Easy Pumpkin Carrot Soup recipe without cream

A creamy pumpkin carrot soup recipe with warming spices is all you need on a chilly night. This easy soup recipe combines delicate flavours of the carrot, fresh pumpkin and spice from ginger. It makes you forget that it's a soup without cream.
Author: Sheeba
Print Recipe Pin Recipe Save
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course dinner, Soup
Cuisine American
Servings 4
Calories 127.8 kcal

Ingredients
  

  • 1 teaspoon butter
  • 1 teaspoon olive oil
  • 1 onion
  • 5 cloves garlic
  • 4 cups diced pumpkin medium-sized pumpkin weighing about 850 to 870 grams (1.87 to 1.9 pounds)
  • 2 medium carrots or 2 cups of diced carrots
  • 3 cups vegetable stock or chicken stock

Spices

  • ¼ teaspoon chili flakes or cayenne pepper
  • ¼ teaspoon ground cinnamon
  • ½ teaspoon ground ginger
  • ¼ teaspoon grated nutmeg
  • ⅛ teaspoon ground cloves
  • ½ teaspoon black pepper

Herbs and garnish

  • 7-8 sprigs fresh thyme or ½ teaspoon dried thyme
  • 2 tablespoons pumpkin seeds

STEP BY STEP IMAGES

Scroll back to find detailed recipe photos!

Instructions
 

Dice

  • Peel and dice the pumpkin and 2 medium carrots into small cubes.
    Finely chop 1 onion and 5 cloves garlic.

Boil

  • Heat 1 teaspoon butter and 1 teaspoon olive oil in a large pot.
    Saute the onion and garlic on low heat. Stir for 3-4 minutes until aromatic.
  • Add cubed pumpkin and carrots. Stir for a couple of minutes.
  • Add ¼ teaspoon chili flakes, ¼ teaspoon ground cinnamon, ½ teaspoon ground ginger, ¼ teaspoon grated nutmeg, ⅛ teaspoon ground cloves, ½ teaspoon black pepper and 3 cups vegetable stock.
  • Add 7-8 sprigs fresh thyme or ½ teaspoon dried thyme.
    If you’re using fresh thyme, add whole stalks to make it easier to be picked out.
  • Bring it to a boil. Cover and simmer on medium heat for about 15-20 minutes until the vegetables are cooked.
    Turn off the heat.

Blend

  • Remove the stalks of fresh thyme. (If you’re using dried thyme, don’t bother. It can be blended with the rest of the ingredients.)
  • Use an immersion blender and blend the soup until smooth and creamy.
  • If you don’t have a stick blender, let the veggies cool down and blend using a food processor. Transfer back to the pot and reheat.

Garnish and serve

  • Toast 2 tablespoons pumpkin seeds in a small pan on low heat for about 5 minutes.
  • Pour the hot soup into individual bowls. Sprinkle toasted pumpkin seeds on the soup. Garnish with sprigs of thyme.
  • See notes for various topping options.

Video

Notes

  • Fresh pumpkin: Japanese pumpkins (kabocha squash) are more suitable for savory recipes like soups. Other types like sugar pumpkin and butternut squash might turn out sweeter when cooked.
  • Ginger: You can use 1 teaspoon of minced fresh ginger instead of the dry ground version.
  • Nutmeg: Freshly grated nutmeg will give you maximum flavor. But it is okay to use ground version if you can’t find whole nutmeg.
  • Storing: This carrot and pumpkin soup lasts in the fridge for about 4 days. If you want to store it longer, freeze it. Leftover soup can be frozen in a freezer-safe container for a month. Do not add yogurt or any other topping if you’re planning to store the soup for later use.
  • For more tips, see the post above.

Pumpkin soup toppings:

  1. Lemon yogurt drizzle: The perfect way to enjoy this pumpkin soup with carrot is with a swirl of “cream”. Mix together ½ cup of yogurt, 2 tablespoons lemon juice, pinch of salt and pepper. Drizzle on the soup before serving.
  2. Vegan "cream": Replace yogurt with vegan yogurt in the topping above.
  3. Seeds: Apart from pumpkin seeds, you can use roasted sesame, nigella or sunflower seeds.
  4. Nuts: Toast some cashews or almonds. Chop them up and sprinkle on the soup.
  5. Herbs: Other than thyme, you can add parsley, rosemary or sage for a burst of freshness.
  6. Sauces and chutneys: Drizzle a few spoons of restaurant-style green chutney or healthy avocado chutney on the soup for deeper flavors.
  7. Croutons: Dice a few slices of bread and toast. While toasting, add some garlic butter to make garlic croutons. Serve with the soup for a cozy, comforting dinner.
  8. Fried onions: This pumpkin and carrot soup with ginger tastes great with some crispy fried onions or shallots.
 
Nutrition Facts
Easy Pumpkin Carrot Soup recipe without cream
Amount per Serving
Calories
127.8
% Daily Value*
Fat
 
4.9
g
8
%
Saturated Fat
 
1.3
g
8
%
Trans Fat
 
0.04
g
Polyunsaturated Fat
 
1.3
g
Monounsaturated Fat
 
1.8
g
Cholesterol
 
2.7
mg
1
%
Sodium
 
743.4
mg
32
%
Potassium
 
620.9
mg
18
%
Carbohydrates
 
20.5
g
7
%
Fiber
 
3.9
g
16
%
Sugar
 
6.8
g
8
%
Protein
 
3.6
g
7
%
Vitamin A
 
7211.6
IU
144
%
Vitamin C
 
22.2
mg
27
%
Calcium
 
69
mg
7
%
Iron
 
1.8
mg
10
%
* Percent Daily Values are based on a 2000 calorie diet.