Vegan Pumpkin and Carrot Soup

spicy pumpkin and carrot soup in a bowl, with light blue napkin and wood board beneath, small pumpkin on the left side

Course: Soup

Cuisine: Vegan

Prep Time: 5

Cook Time: 25

Total Time: 30

Servings:

Calories: 158kcal

Author: Andrea Soranidis

Bursting with flavour, this heart-warming vegan Pumpkin and Carrot soup is slightly spicy, naturally gluten-free and dairy-free, and can be cooked in 4 ways, including in your Instant Pot!

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Ingredients

2 tablespoon extra-virgin olive oil
1 large white onion, chopped
3 carrots, peeled and finely cubed
800 g pumpkin, peeled and finely cubed (28 oz)
1 teaspoon fresh ginger, grated
2 fresh thyme sprigs, teared
sea salt and black pepper to taste
1 liter hot vegetable stock (4 cups)

For the spice mix:

¼ teaspoon ground nutmeg
½ teaspoon sumac
¼ teaspoon ground coriander
½ teaspoon hot paprika powder (optional)
¼ teaspoon turmeric

To serve:

vegan sour cream or yogurt
fresh cilantro

Instructions

In a small bowl, combine all the spices together and set them aside until needed.
Heat the olive oil in a large pot over medium high heat. Add in onion, carrots and pumpkin, followed by the thyme and spice mix. Sauté for 10 mins or until the vegetables begin to soften, then season to taste.
Pour the stock and simmer for 10-15 mins, or until the veggies are cooked through.
Turn off heat. Allow the vegetables to cool slightly, and remove one cup of stock from the pot. Transfer to a blender or food processor, and blend until smooth, adding set aside stock if necessary, until reaching desired consistency.
Top with your vegan pumpkin soup with optional dairy-free sour cream or yogurt, and freshly chopped cilantro, and serve.
Store leftovers in an airtight container in the fridge for up to 2 days, or in the freezer for up to 1 month.

Notes

You can use fresh pumpkin or canned pumpkin for this soup.

Store leftovers in an airtight container in the fridge for up to 2 days, or in the freezer for up to 1 month.

Nutrition