Carrot and Pumpkin Soup (Dairy-free)

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

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Carrot and Pumpkin Soup (Dairy-free)

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!

Prep Time10

Cook Time30

Total Time40

Course: Soups

Cuisine: American

Diet: Vegetarian

Method: Stove top

Special Diet: AIP, Keto, Low-Carb, Low-FODMAP, Paleo, Whole30

Servings: servings

Calories: 158kcal

Author: Tracey Hatch-Rizzi

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.

US Customary - Metric

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