Vegan Roasted Pumpkin and Carrot Soup | How to make Dairy Free Roasted Pumpkin and Carrot Soup
Healthy and comforting Soup for Chilly Fall and winter evenings.. A healthy Vegan Roasted Pumpkin and Carrot Soup Recipe with Coconut Milk.
Nothing comforts the soul more than a hot bowl of delicious soup when the weather is cold and chilly. This creamy rich Roasted Pumpkin and Carrot soup is loaded with good health and taste. Even my kids love to have it with crispy and crunchy bread croutons.
A hearty soup which will soon be your family favourite soup for Fall evenings.. I also call it a DETOX SOUP as it is filling and has the goodness of ginger and turmeric which not only boasts immunity but also helps in body detox.
Benefits of Pumpkin and Carrots
Pumpkin and Carrots are loaded with health friendly nutrients.
- Pumpkin and Carrot are a great source of vitamins and minerals especially Vitamin A which protect the eyesight.
- These are also loaded with fibers, beta carotenoids and antioxidants which protect the body against cancer causing free radials.
- Rich in Vit. C which boasts the immunity and good for skin and hair health.
Why Roasted Pumpkin and Carrot Soup
Roasting pumpkin and carrots add a distinct aroma and flavour to the soup. Roasting caramelized the natural sugar in vegetables which brings out a wonderful depth of flavour.
You can also make the soup without roasting it, directly in your Instant Pot(just like this Mixed vegetable Soup) or Indian style pressure cooker to save time.
You and your family are surely going to love this CREAMY VEGAN ROASTED PUMPKIN SOUP as this soup is
- Creamy
- Loaded with all the health friendly ingredients
- Gluten-free
- Vegan Friendly
- Filling and Comforting
- Perfectly spiced and seasoned
- Can be made in large batches and stored for a couple of days
Checkout more Healthy and Comforting Soup Recipes for the chilly weather HEALTHY SOUP RECIPES
What I need for Easy Creamy Roasted Pumpkin and Carrot Soup
Pumpkin- Use any kind of fresh eating pumpkin. If you are in India, use the unripe pumpkin or the slight orange one. In the US, use sugar pumpkin. You can also substitute butternut squash in place of pumpkin.
Related Homemade Pumpkin Puree.
Carrots- Fresh juicy orange carrots work best in the recipe. For my readers in India, for this soup avoid the red Delhi carrots, as orange carrots add a nice color and texture to the soup.
Coconut Milk- Adds a comforting nutty taste to the soup, along with adding the creaminess. You can also add any good plant based cream for the vegan substitute. For those with no dairy/vegan limitations can add dairy cream.
Fresh Herbs- Red Onion, Ginger, Garlic add so much flavour to the soup. You use fresh cilantro/basil or rosemary for additional flavour.
Spices- Turmeric, Freshly ground Black Pepper, Red Chilli Powder/Cayenne Pepper or Smoked Paprika, Mixed Herbs, Salt. You can add your own seasonings like Mexican seasoning, dried oregano, cumin powder. Freshly ground Black Pepper can also be added in place of Red Chilli powder.
Oil- Extra Virgin Olive adds a savory, meaty flavour and highlights the other flavours of the dish. You can use regular Olive Oil or any other good plant based oil. You can also add butter while serving the soup, if there are no dairy /vegan limitations.
Pumpkin/Melon and Flax Seeds for Garnish-optional
Cubed Pumpkin 
Cubed Carrots
Do I need to peel Pumpkin for the soup recipe
If the peel is soft like in the green pumpkin your use it in the recipe. After roasting the peel becomes soft and will easily blend in the puree. If the peel is hard then peel it as the bits of hard peel will spoil the texture of the soup.
How to make the Roasted Pumpkin and Carrot Soup from scratch
- Take a baking tray and transfer the pumpkin and carrot cubes on it.
- Add garlic cloves, onions(roughly chopped), olive oil, turmeric powder, black pepper powder, red chilli powder/chilli flakes(as required) and salt and spread it on the tray. Rub the spices and oil nicely on the veggie cubes.
- Preheat oven to 200C or 400F. Roast in preheated oven for 20 mins at 200 C or 400 F. Once the veggies are roasted, check pumpkin with a knife/fork. It should be soft. Completely cool it.
- Then in a high speed blender jar roasted pumpkin and carrots add ginger, blend to fine puree.
- Add 1 cup of vegetable stock/water or as required in the pan and heat it on medium flame.
- Add soup puree, mix it. (Use as much puree as required. Rest your can store for later use).
- Then add 1/4-1/2 cup of coconut milk stir it and cook for another 2-3 mins.
- Adjust the salt and add more seasoning if required. I added more red chilli powder as I like my soup a bit spicy. You can also add freshly ground black pepper .
- Cook for 2-3 mins.
- Serve hot.
Serving Suggestions
Serve the hot soup with garnished with toasted pumpkin seeds/peanuts or croutons and enjoy the warm nourishing soup. Grilled Veggie sandwich is also perfectly pairs with the hot soup.
Flavour Variations for Easy Pumpkin and Carrot Soup
Few suggestions that will perk up the flavour and will be nice change from your regular soup recipe
- Give Thai touch to your soup, add some Red Thai Curry Paste.
- A tsp of Curry Powder, adds to the spicy Indian flavour.
- Basil pesto is another favourite topping to add the Italian flavour.
- Smoked Paprika with coriander and cumin powder adds another lightly spiced flavour to the creamy soup.
Storing Suggestions for the soup
Roasted Pumpkin and carrot soup stays good for 4-5 days when refrigerated. You can freeze it for a month. Thaw in the refrigerator before reheating it. Add water/veg stock if it is too thick. There can be a slight change in the texture of the soup but it will still taste good in taste. I have frozen it for a maximum of 15 days and it tasted as good as the fresh one.
More Pumpkin based Recipes from the blog
Roasted Pumpkin and Carrot Soup
Equipment
- Oven/OTG
- Baking Tray
- Peeler
- Knife
- Pan/Kadhai
- Ladle
Ingredients
- 250 gm Pumpkin or 1½ Cups cut in cubes
- 2-3 Orange Carrots or 1 Cup cut in cubes
- 1 Red Onion(Medium)
- 5-6 Garlic Cloves
- 1" Fresh Ginger
- ¼ tsp Turmeric Powder
- 1 tsp Red Chilli Powder/Smoked Paprika or Chilli Flakes(use as required)
- 1-2 tbsp Olive Oil you can also use EVVO
- ¼-½ Cup Coconut Milk or any plant based cream or milk (cashew cream/milk)
- ½-1 Cup Vegetable Stock/Water or as required
Instructions
- Firstly wash nicely and cut the pumpkin and carrots into cubes.
- Roughly chop the onions, do not chop to very finely as bits will be over roasted.
- Take a baking tray and transfer the pumpkin and carrot cubes on it.
- Add garlic cloves, onions, olive oil, turmeric powder, red chilli powder/chilli flakes and salt and spread it on the tray.
- Roast in preheated oven for 30 mins at 200 °C or 400 °F. Once the veggies are roasted, check pumpkin and carrots with a knife/fork. It should be soft. Cool it completely.
- Then in a high speed blender add ginger and roasted vegetables and blend to fine puree.
- Add ½-1 cups of vegetable stock or as required in the pan and heat it on medium flame.
- Add soup puree. For 1 Cup puree, add ¾ cup water and ½ cup coconut milk.
- Then add 1/4-1/2 cup of coconut milk stir it and cook for another 2-3 mins.
- Add red chilli powder, adjust the salt and any other seasoning if using in the recipe. Skip Red chilli powder and add freshly ground pepper if you want to avoid red chilli powder.
- Garnish with toasted pumpkin seeds/peanuts or croutons and enjoy the warm nourishing soup.
Notes
-
- Give Thai touch to your soup, add some Red Thai Curry Paste.
- A tsp of Curry Powder, adds to the spicy Indian flavour.
- Basil pesto is another favourite topping to add the Italian flavour.
- Smoked Paprika with coriander and cumin powder adds another lightly spiced flavour to the creamy soup.
- You can store the roasted pumpkin and carrot puree and make soup afterwards. The puree also stays good for 4-5 days when refrigerated and about a month in freezer.
- The soup stays good for 4-5 days when refrigerated. You can freeze it for a month. Thaw in the refrigerator before reheating it. Add water/veg stock if it is too thick. There can be a slight change in the texture of the soup but it will still taste good in taste. I have frozen it for a maximum of 15 days and it tasted as good as the fresh one.
Do make and enjoy this rich and creamy soup with Roasted Pumpkin and Carrots on chilly fall or winter evenings. It is so good that you and your family will want to have to it again and again for
Whenever you make it do give your feedback, or get in touch with me if you have any queries.
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