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    Home » Recipes » Soups

    Carrot and Pumpkin Soup (Dairy-free)

    Published: Oct 25, 2024 · Modified: Oct 26, 2024 by Tracey Hatch-Rizzi
    This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases.
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    Split image of pumpkin carrot soup in a bowl with garnish and in a soup pot.
    Two white bowls of carrot pumpkin soup with a spoon in one, topped with a swirl of coconut milk, pumpkin seeds and spices.
    Pot of pumpkin soup with carrot with coconut milk and spices on top and a spoon in the pot.
    White bowl of carrot and pumpkin soup topped with spices, pumpkin seeds and a drizzle of coconut milk next to a small plate of cheddar biscuits.

    Carrot and pumpkin soup is a luscious, creamy and filling soup made with seasonal vegetables.  It’s a quick stovetop recipe that uses fresh chopped or canned pumpkin puree.  This cozy fall recipe is a low-carb and dairy-free soup and is so good you’ll want to enjoy it all year – not just during autumn and winter!

    White bowl of carrot and pumpkin soup topped with spices, pumpkin seeds and a drizzle of coconut milk next to a small plate of cheddar biscuits.
    Jump to:
    • Why you'll love this recipe
    • Ingredients
    • Is coconut milk low-FODMAP?
    • Pumpkin spice substitute
    • Instructions
    • How to serve
    • Garnish ideas
    • How to store
    • Variations and add-ins
    • Can I make this an AIP soup?
    • FAQ
    • Suggested sides for this soup
    • 📖 Recipe
    • 💬 Comments

    Cozy up with a bowl of a luxurious autumn harvest soup that’s a true fall favorite.  Warming spices add complex flavors, creating a creamy soup recipe that’s sweet, savory and highly nutritious.  If you’re looking for a hearty and comforting gluten-free soup, I'm sure you'll love this recipe!

    Since it’s pumpkin season, it seems like a necessity to add these orange orbs onto our list of favorite savory side dishes.  This recipe is similar to my Broccoli Almond Soup, because it’s a simple one-pot soup that’s phenomenally good and so easy to put together.  You’ll want to keep this on the menu throughout autumn and winter along with some moist and delicious Pumpkin Bread with Almond Flour and hearty Pumpkin Porridge with Chia.

    Why you'll love this recipe

    • Cozy comfort food – not only will this warm your soul, but you’ll be so pleased with the sweet, savory flavor and extra thick and creamy texture
    • Simple ingredients – use fresh or canned pumpkin and other ingredients you most likely have in your pantry
    • Easy to make – one-pot soups are the best for fast and easy meal prep!  You can have this on the table in just over 30 minutes.
    • Special diet friendly – this is a low-carb keto, paleo, Whole30, vegan, AIP and low-FODMAP soup.  It’s something everyone can enjoy!
    Pumpkin soup with carrots ingredients in small bowls with black text labels.

    Ingredients

    • Pumpkin – make a canned pumpkin soup or use fresh.  If using fresh, dice into small squares.
    • Carrots – I suggest chopping them into thin pieces so they cook faster
    • Broth – I like to use my homemade bone broth.  Use your favorite vegetable or mushroom broth to keep it a plant-based soup.
    • Coconut milk – adds creaminess and velvety texture.  Full fat is best.
    • Onion and garlic (chopped) – omit for low-FODMAP and consider adding a pinch of asafoetida and use garlic infused olive oil instead of regular olive oil. Vidalia onions have a FODMAP-friendly serving, so adding some of that variety may be an option.
    • Olive oil – to sauté the onion and garlic.  Use garlic infused olive oil for low-FODMAP - this adds a hint of garlic flavor, without the FODMAPs
    • Sweetener of choice – use regular sugar, alternative sweetener or date paste for Whole30
    • Pumpkin spice – I use my homemade pumpkin spice mix. If you don't have any on hand, consider substitutions, discussed below.
    • Salt and pepper – brings the flavors together

    Is coconut milk low-FODMAP?

    Yes, it can be low-FODMAP in small quantities. Canned coconut milk is low-FODAMP in servings of ½ cup. This entire recipe only uses ½ cup, keeping it low in oligosaccharides.

    Pumpkin spice substitute

    If you don't have any spice mix on hand, you can use a combination of spices, such as cinnamon, clove, ginger, nutmeg or allspice. I often will use only allspice, as it naturally contains hints of cinnamon and clove.

    If you don't have any of these spices, but you have garam masala, Homemade Tikka Masala or curry powder, I highly recommend using those spices for this soup. Use it 1:1 as a substitute.

    Instructions

    Oil, chopped garlic and onions in a soup pan ready to simmer.
    • Add the olive oil to a medium-sized soup pot, then add the garlic and onion
    • Cook on medium heat until fragrant and slightly translucent, about 2 minutes
    Broth, pumpkin, carrots and spices added to soup pot ready to stir and simmer.

    Add the carrot, pumpkin (canned or fresh), broth, sweetener and spices to the pot.  Simmer on low until the vegetables are fork tender.  I recommend cooking covered.

    Ramekin of coconut milk being poured into carrot pumpkin soup.

    Turn off the heat and add the coconut milk.

    Immersion blender in a pot of pumpkin and carrot soup blending the cooked ingredients together.

    Blend until smooth using an immersion blender or puree in a blender (be sure to vent the soup while it’s blending).

    Pot of pumpkin soup with carrot with coconut milk and spices on top and a spoon in the pot.

    How to serve

    Ladle into bowls and add an extra drizzle of coconut milk to the top.  See Garnish ideas, below.

    Garnish ideas

    The list could be endless, but some flavors pair exceptionally well with pumpkin.  Try crumbled cotija, nuts and seeds (pumpkin, sunflower or crushed pecans), Homemade Candied Pecans, croutons, herbs, edible flowers, Homemade Lime Crema, crispy sage leaves, fresh thyme, cashew cream, browned butter or a drizzle of olive oil.

    How to store

    Store in an airtight container in the refrigerator for up to 7 days.

    Variations and add-ins

    • Pumpkin curry soup – add garam or Homemade Tikka Masala, curry powder or a blend of individual warming spices such as cardamom, chili, ginger, turmeric, coriander and cinnamon
    • Add more vegetables to the base – try adding celeriac, zucchini, turnips or rutabaga
    • Roast pumpkin soup – roast fresh pumpkin before adding to the soup
    • Replace coconut milk – use your favorite unflavored nut milk or heavy cream
    • Use a different squash – try making with butternut squash or acorn squash
    • Make it spicy – add red chili flakes or cayenne

    Can I make this an AIP soup?

    Yes, this can easily be an AIP pumpkin soup.  My pumpkin spice mix is AIP compliant and simply leave out the black pepper in the recipe.

    FAQ

    Can you freeze pumpkin soup?

    Yes!  To freeze, let the soup completely cool, then transfer to freezer-safe containers.  Be sure to leave a good inch at the top for expansion.  Cover and freeze for up to 3 months.

    If there’s any separation or change of texture, reheat and blend with a little coconut milk.

    Is pumpkin low-FODMAP?

    Yes, but serving size depends on the variety.  Sugar pumpkin and canned puree is low-FODMAP in ⅓ cup serving.  One serving, which is ⅙ of this recipe, has a low concentration of fructans and is considered to be a low-FODMAP serving.

    Are carrots keto?

    Yes, they can be part of a healthy keto diet, but should be eaten in moderation.  One cup of chopped carrots is about 8g net carbs.  This recipe contains only two carrots spread over 6 servings, keeping the carb count low, while still adding delicious sweetness, flavor and nutrition.

    How many carbs are in pumpkin?

    It may be low-carb, but is pumpkin keto-friendly? Yes, absolutely.  It has fewer carbs than other winter squash.  One cup is only about 8g net carbs, so it should be consumed in moderation.

    Two white bowls of carrot pumpkin soup with a spoon in one, topped with a swirl of coconut milk, pumpkin seeds and spices.

    Suggested sides for this soup

    • Cavolo nero kale BLT salad in a white plate on a wood board with a fork on the side.
      Cavolo Nero Kale Chopped Salad with Bacon
    • White bowl of almond flour biscuits with one in halves, with a small ramekin of butter and a napkin on the side.
      Cheddar Almond Flour Drop Biscuits
    • Beet and feta salad in a white bowl topped with walnuts and tahini dressing.
      Beet and Feta Salad with Walnuts and Tahini Dressing
    • Gluten-free dinner rolls baked in a skillet, and a square baking pan.
      Pull-Apart Rolls (keto and gluten-free)

    Did you make this recipe? Let me know how you liked it by giving a star rating and leaving a comment!

    📖 Recipe

    Bowl of carrot and pumpkin soup garnished with seeds, spices and a drizzle of coconut milk on a rustic board.

    Carrot and Pumpkin Soup (Dairy-free)

    Author: Tracey Hatch-Rizzi
    Carrot and pumpkin soup is a luscious, creamy and filling soup made with seasonal vegetables.  It’s a quick stovetop recipe that uses fresh chopped or canned pumpkin puree.  This cozy fall recipe is a low-carb and dairy-free soup and is so good you’ll want to enjoy it all year – not just during pumpkin season!
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    Prep Time: 10 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 40 minutes minutes
    Category: Soups
    Cuisine: American
    Method: Stove top
    Yield: 6 servings
    Diet:Vegetarian
    Special Diet:AIP, Keto, Low-Carb, Low-FODMAP, Paleo, Whole30

    Ingredients
     
     

    • 15 ounces pumpkin (fresh or canned puree)
    • 4 cups broth (I like to use homemade bone broth, but vegetable or mushroom broth also delicious.)
    • ½ cup coconut milk (full fat is best)
    • 2 medium carrots
    • ½ medium onion (omit for low-FODMAP)
    • 2 garlic cloves (omit for low-FODMAP)
    • 1 tablespoon sweetener of choice (optional)
    • 3 tablespoons olive oil (consider garlic infused olive oil for low-FODMAP)
    • 1 teaspoon salt
    • ¼ teaspoon black pepper
    • 1 teaspoon pumpkin spice mix (I use my homemade pumpkin spice mix. See notes for alternatives.)

    Instructions
     

    • Add the olive oil to a medium-sized soup pot, then add the garlic and onion (skip this step for low-FODMAP).
    • Cook on medium heat until fragrant and slightly transleuscent, about 2 minutes.
    • Add the carrot, pumpkin (canned or fresh), broth, sweetener and spices to the pot.  Simmer on low until the vegetables are fork tender.  I recommend cooking covered to prevent any splatter.
      For low-FODMAP, add the garlic infused olive oil with the other ingredients.
    • Turn off the heat and add the coconut milk.
    • Blend until smooth using an immersion blender or puree in a blender (be sure to vent the soup while it’s blending).

    Notes

    Pumpkin spice substitute

    If you don't have any spice mix on hand, you can use a combination of spices, such as cinnamon, clove, ginger, nutmeg or allspice. I often will use only allspice, as it naturally contains hints of cinnamon and clove.
    If you don't have any of these spices, but you have garam masala, Homemade Tikka Masala or curry powder, I highly recommend using those spices for this soup. Use it 1:1 as a pumpkin spice alternative for this recipe.
    See post for garnish ideas, variations and add-ins.

    Nutrition

    Serving: 1 servingCalories: 158 kcalCarbohydrates: 11 gProtein: 4 gFat: 11 gSaturated Fat: 4 gCholesterol: 0 mgSodium: 505 mgPotassium: 383 mgFiber: 3 gSugar: 4 gNet Carbs*: 8 g

    *Net carbs = carbohydrates - fiber

    Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.

    Did you make this recipe?Leave a review below, then snap a picture and tag @Rad_Foodie on Instagram so I can see it!

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    Split image of pumpkin carrot soup in a bowl with garnish and in a soup pot.
    Two white bowls of carrot pumpkin soup with a spoon in one, topped with a swirl of coconut milk, pumpkin seeds and spices.
    Pot of pumpkin soup with carrot with coconut milk and spices on top and a spoon in the pot.
    White bowl of carrot and pumpkin soup topped with spices, pumpkin seeds and a drizzle of coconut milk next to a small plate of cheddar biscuits.
    Blog author in a green blouse outside with green plants behind.

    Hey there! I'm Tracey, a FODMAP-trained recipe developer and acupuncturist living a rad low-FODMAP and low-carb lifestyle. I love creating healthy, flavorful recipes, often with global ingredients. Special diets should never be boring and taste buds deserve to be happy!

    Learn more about me →

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    Split image of pumpkin carrot soup in a bowl with garnish and in a soup pot.
    Two white bowls of carrot pumpkin soup with a spoon in one, topped with a swirl of coconut milk, pumpkin seeds and spices.
    Pot of pumpkin soup with carrot with coconut milk and spices on top and a spoon in the pot.
    White bowl of carrot and pumpkin soup topped with spices, pumpkin seeds and a drizzle of coconut milk next to a small plate of cheddar biscuits.

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