Ignite Nutrition
Ignite Nutrition
Search Ignite Nutrition Icon

Autumn Carrot Pumpkin Soup

A smiling woman sitting down to eat a healthy green salad.
Autumn Carrot Pumpkin Soup Featured Image

Autumn Carrot Pumpkin Soup

This is a fall favourite! I love mine extra thick – but feel free to thin out with a bit more broth or milk/cream. It freezes so well, and makes for easy grab and go lunches, or cook ahead meals!

So, I’m gonna be honest with you. I made this soup by taste. SO. You may need a bit more paprika, cumin, or coriander. I was a bit cautious with the amount I put on the recipe – but feel free to add a bit more as the soups flavour develops!

Autumn Carrot Pumpkin Soup recipe - a delicious make ahead soup from the Registered Dietitians Ignite Nutrition - Calgary Alberta
Print Recipe
No ratings yet

Autumn Carrot Pumpkin Soup

Prep Time10 minutes
Cook Time40 minutes
Total Time50 minutes
Course: Entree
Servings: 4
Author: Andrea Hardy


  • 5 large carrots, chopped
  • 1 jalapeño, chopped
  • 1 small onion, chopped
  • 2 Tbsp olive oil
  • 4 cups vegetable broth
  • 1 can pumpkin puree
  • 1 Tbsp paprika
  • 1 Tbsp cumin
  • 1 tsp nutmeg
  • 1 tsp coriander
  • 1/2 cup cream (I used half and half, feel free to use what you wish!)
  • Salt and pepper to taste.


  • In a large soup pot, heat 2 Tbsp olive oil
  • Add carrots, jalapeño, and onion. Saute until soft.
  • Add all spices, sauté until fragrant.
  • Add vegetable broth and pumpkin puree.
  • With a hand held food processor, blend until smooth.
  • Heat on stove and simmer for ~20 minutes.
  • Taste, and add salt and pepper.
  • Remove from heat, and stir in cream.
  • Enjoy!

Carrot Pumpkin Soup Cooking Tips and Tricks

  • I tripled my batch of this, and froze in individual portions. Now on busy days, I can pull out of my freezer and go! Plus – this soup makes me the envy of the lunch-room.
  • You may need more spices! Taste as you go. I was a bit cautious with the cumin, coriander, and paprika.
  • This recipe is fantastic when you top with some pepita seeds or pumpkin seeds. I love a bit of texture in my pureed soups. It also amps up the protein!
  • I also have tried melting in some soft goat cheese. It was to DIE for and makes the soup that much more filling!

Categorized: Gluten-Free, Healthy Eating, Lunch, Main Dish, Nut-Free

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating


There are no references available for this article.