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Autumn Carrot Pumpkin Soup

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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
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Autumn Carrot Pumpkin Soup

Prep Time10 mins
Cook Time40 mins
Total Time50 mins
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!
Andrea Hardy
About the Author

Andrea Hardy

Andrea Hardy is known in the media as Canada's Gut Health Dietitian. With her expertise, she has spoken internationally on all things digestive health, from SIBO, to the gut microbiome, to IBS. As owner of Ignite Nutrition, she has trained her team in the 4 Pillar Approach™️ to digestive health management - our comprehensive, evidence-based approach to managing digestive issues.

More from Andrea

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