Dairy-Free Creamy Pumpkin and Carrot Soup

Warm, velvety, and bursting with autumnal flavors, this Dairy-Free Creamy Pumpkin and Carrot Soup is a nourishing bowl of comfort perfect for cozy nights or festive gatherings. Made with wholesome ingredients like vibrant carrots, rich pumpkin puree, and creamy coconut milk, this soup achieves a luscious texture without a drop of dairy, making it ideal for vegan and lactose-intolerant diets. A fragrant blend of ground cinnamon, nutmeg, and fresh ginger adds a touch of spice, while vegetable broth ties the flavors together. Ready in under an hour, this one-pot recipe is as easy as it is satisfying. Serve it piping hot with crunchy pumpkin seeds or a swirl of coconut milk for a stunning presentation that will impress family and friends alike. Whether you're meal prepping or looking for a quick, hearty dinner, this gluten-free and dairy-free soup is the ultimate nourishing treat.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 tablespoons olive oil
• 1 large onion
• 3 units garlic cloves
• 3 medium carrots
• 450 grams pumpkin puree
• 1 liter vegetable broth
• 400 milliliters coconut milk
• 1 teaspoon ground cinnamon
• 1 teaspoon ground nutmeg
• 1 teaspoon sea salt
• 0.5 teaspoon ground black pepper
• 1 teaspoon fresh ginger

Directions

Step 1

Peel and chop the onion and garlic cloves. Peel and slice the carrots into thin rounds for even cooking.

Step 2

In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until soft and translucent, about 5 minutes.

Step 3

Add the garlic and fresh ginger to the pot and sauté for another minute until fragrant.

Step 4

Stir in the sliced carrots and cook for another 5 minutes, stirring occasionally, until the carrots start to become tender.

Step 5

Add the pumpkin puree, vegetable broth, cinnamon, nutmeg, sea salt, and black pepper. Stir well to combine all the ingredients.

Step 6

Bring the mixture to a boil, then reduce the heat to low and let it simmer for about 20 minutes, or until the carrots are fully cooked and soft.

Step 7

Once the vegetables are tender, remove the pot from the heat and allow the soup to cool slightly.

Step 8

Using an immersion blender or a regular blender (in batches if necessary), blend the soup until smooth and creamy.

Step 9

Return the blended soup to the pot and stir in the coconut milk. Heat the soup gently over low heat until warmed through.

Step 10

Taste and adjust the seasoning as needed. If the soup is too thick, add additional vegetable broth or water to reach your desired consistency.

Step 11

Serve the soup hot, garnished with optional toppings such as pumpkin seeds, chopped herbs, or a drizzle of extra coconut milk.

Nutrition Facts

Serving size	(2287.2g)

Amount per serving	% Daily Value*
Calories	1230.1

Total Fat 51.9g	0%
Saturated Fat 10.4g	0%
Polyunsaturated Fat 9.4g
Cholesterol 9mg	0%
Sodium 4958.1mg	0%
Total Carbohydrate 178.3g	0%
Dietary Fiber 35.4g	0%
Total Sugars 76.2g
Protein 28.0g	0%

Vitamin D 0IU	0%
Calcium 439.7mg	0%
Iron 12.9mg	0%
Potassium 4083.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 36.1%

Protein: 8.7%

Carbs: 55.2%