Fall, Soups & Stews, vegetarian, Winter

Creamy Pumpkin Soup with Carrots

This incredibly creamy pumpkin soup with carrots and potatoes is the perfect comfort food recipe for cold and rainy fall and winter days. It’s easy to make, can be served as a main course or starter, and is also a great freezer meal. 

In case you need some more comforting soup recipes for cold and rainy days, check out my vegan red lentil soup with coconut milk or my simple tomato soup with canned tomatoes.

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A bowl of pumpkin soup served with pumpkin seeds on top and crispy bread on the side.

About this Recipe

This soup is everything you need on a gloomy, cold fall or winter day. It will warm you from the inside, is incredibly delicious, incomparably creamy, savory but still has a gentle sweet note, and it is easy to make.

Whenever you have guests come over, you can serve this creamy soup as a starter. But with some bread, a grilled cheese on the side or served with some meatballs, shrimps, or crispy chickpeas this soup is also a filling main course. 

And in case you’re a meal prep person, you can easily make this recipe in ahead and keep it in the fridge for a couple of days or even freeze the soup. That way it will last for months. 

Ingredients 

These are the ingredients you will need to make this recipe. Please check out the substitution section in case you don’t have of these ingredients on hand. 

  • Hokkaido pumpkin or kabocha squash – Choose which one you like more or which on you have on hand.
  • Potatoes – We don’t need many of them, but they are going to make this soup super creamy.
  • Carrots – for a slightly sweet note, some more vitamins and a nice orange color
  • Onions and garlic as aromatics
  • Some vegetable oil for sautéing the vegetables
  • Salt and pepper to tase
  • Vegetable Broth
  • Cream or a plant-based alternative (see the substitution section)

You’ll find the exact quantities for each ingredient in the recipe card further down. Feel free to adjust the servings to your needs and let the recipe card recalculate how much of each ingredient you’re going to need. 

Please note, I always base portion sizes on my personal dietary needs (presumably those of the average woman). However, you or perhaps one of your fellow eaters may need more or less than I do. So, feel free to adjust.

Ingredients for the pumpkin soup with overlaying text labels saying: "Hokkaido pumpkin, onion, cream, potatoes, carrots, garlic and bouillon cubes".

Substitutions

Since I’m a very efficient person I like to use a squash or pumpkin for this soup that I don’t have to peel. Therefore, a Hokkaido pumpkin (which is a very common squash here in Europe) or a kabocha squash are a perfect fit. 

Alternatively, you can also use a butternut squash but make sure to peel it first. You can find a detailed instruction on how to peel butternut squash in my recipe for roasted fall vegetables with butternut squash

Moving on to the cream. Since I don’t tolerate heavy cream and the like I always use a plant-based alternative. My favorite substitute for recipes like this one is the fat-reduced soy-based cooking cream from Alpro. But coconut milk or any other dairy or non-dairy, full fat or fat-reduced cream works just as good

How to Make this Recipe

To make pumpkin soup, all you need is a large pot, a sharp knife, a cutting board, and a hand blender. If you don’t have a hand blender, you can puree your soup in a regular blender or you can even serve it unblended in a pinch. But the hand blender is most certainly the easiest solution here.

Step 1: Chop the vegetables

Although we have to chop some vegetables at the beginning of the recipe, we can call it a day after that. Once the chopped vegetables are in the pot, the soup will cook all by itself.

So, let’s start with the pumpkin. First wash the Hokkaido or kabocha squash thoroughly, then cut it in half and remove the seeds. Then chop it into large pieces and weigh out about 300 to 400 grams of the flesh, which you then cut into one-inch cubes.

Next, grab the carrots. If they are organic, just wash them thoroughly, if not, peel them first. Then cut them in half lengthwise and dice or slice them.

Allright, now the squash and carrots are good to go, so let’s take care of the potatoes, onion and garlic. First, peel the potatoes and cut them into small cubes. Then peel the onion and garlic cloves. Finely dice the onion and mince the garlic. 

Step 2: Cook the Soup

In a large pot, add the oil, onions and garlic as well as a pinch of salt and sauté over medium to high heat. 

Once the onions are translucent, add all the remaining prepped vegetables and sauté them for three to four minutes. Stir occasionally while you heat up the vegetable broth. Either do this in a separate pot or in your microwave.

You can also use a bouillon cube instead and dissolve it in some boiling water.

Next, reduce the head, add the broth, give it a stir and put on the lid. Then let the soup simmer gently over low heat for 25 to 30 minutes or until the squash and potatoes are soft. 

Step 3: Blend the Soup and Season to Taste

After half an hour the vegetables should be buttery soft. Now you can reduce the heat to the lowest setting and carefully puree the soup with a hand blender until smooth. 

Then you can stir in the cream and season to taste with salt and pepper. And with that your soup ready to be served.

What to Serve with Pumpkin Soup

This creamy pumpkin soup taste delightful served all by itself. But with one or two side dishes, it becomes a real treat your family or spouse will ask you to make again and again. 

So here are a few healthy yet incredibly delicious ideas for what to serve with your pumpkin soup.

Meatballs: Meatballs are by far my favorite side dish for this soup. Simply mix 200 grams (or 7 ounces) of 95% lean ground beef with one egg, some breadcrumbs (about 15 grams or 1 tablespoon), a minced clove of garlic, some salt and pepper and form this mixture into balls of 1.5 to 2 inches. 

Place them on a baking tray lined with parchment paper and bake them in the oven at 200°C or 400°F for 15 to 20 minutes.

Shrimps: Just put them on a skewer and sauté them in a pan. Then serve them on top of your bowl of soup 

Roasted Chickpeas: Drain a can of chickpeas, transfer them to a kitchen cloth and pat dry them thoroughly. This will cause the outer shell to fall off, which is exactly what we want. 

Then put the peas on your baking sheet, mix them with some oil, salt, bell pepper, paprika powder, cumin, coriander, and a bit of turmeric and some chili if you like, and roast them in the oven for about 20 minutes.

Roasted Pumpkin Seeds: Just put some pumpkin seeds in a pan without oil and roast them a few minutes. Always keep an eye on the pan to prevent the seeds from burning. 

Roasted garlic bread: Peel one or two cloves of garlic, mince or press them through a garlic press and mix them with a little olive oil. Spread this garlic oil on a couple of baguette slices or, even better, slices of whole wheat bread and toast them briefly in a pan on both sides.

Croutons: For homemade croutons, just grab a few slices of toast or bread (whole wheat is best) and cut them into one-inch cubes. Then toast the cubes with a little oil in a frying pan.

A bowl of pumpkin soup served with crispy bread cubes and pumpkin seeds on a dark blue background.

Here’s How to Save this Recipe or Make It in Advance

If you have some leftovers, you can store them in the refrigerator for a few days. Alternatively, you can also freeze the pumpkin soup. 

To freeze pumpkin soup, you can either put it in a container or a freezer bag. Simply place the freezer bag in a glass jar or tall container, fold the edges of the bag over the rim of the jar, and pour in your soup. Then seal the bag and place it in your freezer.

Pumpkin soup will keep for up to six months in the freezer. To thaw, you can either place it in the refrigerator overnight or let it thaw at room temperature. 

If you want to pre-cook your soup and freeze it, it’s also a good idea to add the cream after it’s thawed. Ideally, cream should not boil, but to reheat the soup properly after thawing, you need to let it come to a boil. Therefore, if possible, add the cream just before serving.

Your Common Questions Answered

In case there are any questions left, I hope these FAQ will help you. If not, feel free to drop your question in the comments below.

Is pumpkin soup healthy?

Pumpkin soup is very healthy. Pumpkins are rich in vitamin A, B vitamins, potassium and phytochemicals. Carrots also contain a lot of pectin (a soluble fiber), are easy on the stomach and, like pumpkin, contain a lot of beta-carotene, a phytochemical. If you prepare your pumpkin soup with only a little cream or a reduced-fat cooking cream, you also save calories.

How long will pumpkin soup keep when frozen?

Pumpkin soup can be kept frozen for several months to half a year. 

What is the best way to thaw frozen pumpkin soup?

Let the frozen soup thaw either overnight in the refrigerator or over several hours at room temperature. Then heat it slowly on the stove, especially if there is cream in the soup. 

What side dishes go well with pumpkin soup?

You can serve pumpkin soup with homemade toast croutons, roasted garlic bread, toasted pumpkin seeds or chickpeas, shrimp, ground beef or meatballs.

What meat goes well with pumpkin soup?

Spicy, hearty ground beef or ground lamb goes especially well with a creamy, slightly sweet pumpkin soup. Shaped into meatballs and baked in the oven, it is excellent to serve as a chowder in the soup.

Save for later

Click the pin button and add the recipe to one of your Pinterest boards. This way you can also easily bookmark the recipe for later. The pin button will appear as soon as you hover over the picture. 

A bowl with creamy pumpkin soup served with bread cubes and pumpkin seeds and a text overlay, saying "creamy pumpkin soup with carrots".
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I hope you like this recipe and that you give it a try soon. If you have any further questions or suggestions, feel free to drop them in the comments, or send me a massage via email at contact@julesbalancedrecipes.com or Instagram(@julesbalancedrecipes). 

In case, you’ve tried this recipe, I’d appreciate your comment and rating for this recipe. It’s easy to do and it would mean the world to me.

And if you loved this recipe, you may also like some of my other healthy soul food recipes! 

Have fun trying it out and bon appétit,
Jules

A bowl of pumpkin soup served with bread cubes and pumpkin seeds on top.

Creamy Pumpkin Soup With Carrots

Julia Schmitt
This simple pumpkin soup is incredibly creamy thanks to potatoes, while carrots give it a fresh twist. For ideas on delicious side dishes and chowders that go great with pumpkin soup, check out the recipe notes.
No ratings yet
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Course Soup
Cuisine American
Servings 2 servings
Calories 320 kcal

Equipment

  • 1 pot
  • 1 emergency blender

Ingredients
  

Pumpkin Soup

  • 300 – 400 g Hokkaido pumpkin or kabocha squash  (10.5 to 14 oz)
  • 2 large carrots
  • 300 g peeled potatoes (10.5 to 12 oz)
  • 1 small yellow onion
  • 1 clove of garlic
  • 1 tsp vegetable oil
  • 350 – 400 ml vegetable broth (1.5 to 1 ⅔ cups – depending on how thick you want your soup to be, you can add more in the end or during the cooking process if needed)
  • 100 ml (low fat) cooking cream ⅓ to ½ cup (alternatively a plant-based or fat-reduced alternative or coconut milk)
  • salt, pepper

Instructions
 

Preparations

  • Thoroughly wash the pumpkin, cut it in half and scrape out the seed. Measure out 300 to 400 grams of the flesh and cut it into small cubes. Use the remaining squash elsewhere.
  • Wash or peel the carrots, cut them in half lengthwise and slice them. Peel the potatoes and cut them into cubes as well.Peel and finely dice the onions the garlic. 

Saute the Vegetables

  • In a pot, add the oil, the onion and garlic cubes, season them with a pinch of salt and sauté until the onions are translucent. Add the remaining prepped vegetables and sauté for three to four minutes, stirring occasionally. 

Cook the Soup

  • Meanwhile heat up the broth. Then reduce the heat and deglaze the vegetables with the broth. Stir will, set the heat to a low setting, put on the lid and let the soup simmer for 25 or 30 minutes or until the vegetables are buttery soft. 

Blend and Serve the Soup

  • Before serving, reduce the heat to the lowest setting and carefully blend up the soup with a hand blender. 

Notes

Estimated Cost: €2,34 or €1,67 per serving
Recommended Side Dishes:
Meatballs: By far my favorite side dish for this soup. Simply mix 200 grams (or 7 ounces) of 95% lean ground beef with one egg, some breadcrumbs (about 15 grams or 1 tablespoon), a minced clove of garlic, some salt and pepper and form this mixture into balls of 1.5 to 2 inches. Place them on a baking tray lined with parchment paper and bake them in the oven at 200°C or 400°F in the preheated oven for 15 to 20 minutes.
Shrimps: Just put them on a skewer and sauté them in a pan. Then serve them on top of your soup bowl.
Roasted Chickpeas: Drain a can of chickpeas, transfer them to a kitchen cloth and pat dry them thoroughly. This will cause the outer shell to fall off, which is exactly what we want. Then put the peas on your baking sheet, mix them with some oil, salt, bell pepper, paprika powder, cumin, coriander, and a bit of turmeric and some chili if you like, and roast them in the oven for about 20 minutes.
Roasted Pumpkin Seeds: Just put some pumpkin seeds in a pan without fat and roast them a few minutes. Always keep an eye on them to prevent them from burning.
Roasted garlic bread: Peel one or two cloves of garlic, dice them as finely as possible or press them through a garlic press and mix them with a little olive oil. Spread this garlic oil on a couple of baguettes or, even better, slices of whole wheat bread and toast them briefly on both sides in a pan.
Croutons: For homemade croutons, just grab a few slices of toast or bread (whole wheat is best) and cut them into one-inch cubes. Then toast the cubes with a little oil in a frying pan.

Nutrition

Calories: 320kcalCarbohydrates: 53gProtein: 8.5gFat: 6.4gSaturated Fat: 0.8gFiber: 11.1gSugar: 15.9g
Keyword fall, pumpkin, squash, Winter
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