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Velvety Spiced Pumpkin and Roasted Carrot Soup

Luxuriously smooth autumn bisque made with oven-caramelized carrots, pure pumpkin puree, fresh ginger, and warm spices simmered in aromatic broth and swirled with rich coconut cream. A vibrant, nourishing 30-minute soup that warms you from the inside out!
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 6 bowls
Course: Appetizer, Fall Comfort Food, Holiday Entertaining, Soup, Vegetarian Dinners
Cuisine: American Harvest, Autumn Comfort
Calories: 210
Ingredients Method Nutrition Notes

Ingredients
  

Roasted Caramelized Carrots
  • 1.5 lbs carrots scrubbed, peeled, and sliced into ½-inch thick rounds
  • 2 tablespoon extra virgin olive oil
  • 1 tablespoon pure maple syrup enhances natural carrot sugars during roasting
  • ½ teaspoon ground cumin
  • ½ teaspoon fine sea salt
  • ¼ teaspoon freshly cracked black pepper
Aromatic Soup Base & Spices
  • 1 tablespoon olive oil or unsalted butter
  • 1 medium yellow onion diced
  • 4 cloves fresh garlic minced
  • 1 tablespoon fresh ginger finely grated, adds invigorating warmth
  • 1 teaspoon ground coriander
  • ½ teaspoon smoked paprika
  • ¼ teaspoon ground nutmeg freshly grated brings out autumn richness
  • 1 can (15 oz) pure pumpkin puree 100% pumpkin, not pumpkin pie mix
  • 4 cups vegetable broth or low-sodium chicken bone broth
  • 1 cup canned full-fat coconut milk plus extra 2 tablespoon for swirling on top
  • 1 tablespoon fresh lemon juice brightens and balances the roasted sweetness
Garnishes for Serving
  • ¼ cup roasted salted pumpkin seeds (pepitas) for satisfying crunch
  • 2 sprigs fresh thyme leaves
  • 1 pinch red pepper flakes or chili oil optional, for subtle heat

Method
 

Roast the Carrots
  1. Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper.
  2. Toss the sliced carrots with 2 tablespoons olive oil, maple syrup, ground cumin, sea salt, and black pepper. Spread into a single layer on the sheet pan.
  3. Roast for 20 to 25 minutes, stirring once halfway through, until carrots are tender and deeply browned and caramelized around the edges.
Sauté Aromatics & Simmer
  1. While the carrots roast, heat 1 tablespoon olive oil in a large Dutch oven or heavy pot over medium heat.
  2. Add the diced onion and cook for 5 minutes until soft and translucent. Stir in minced garlic, grated ginger, coriander, smoked paprika, and nutmeg; sauté for 60 seconds until fragrant.
  3. Add the roasted caramelized carrots directly from the oven into the pot. Stir in the pure pumpkin puree and pour in the broth, stirring well to combine.
  4. Bring the mixture to a gentle boil, then reduce heat to low, cover with lid, and let simmer gently for 10 minutes to allow all flavors to marry.
Puree Silky Smooth & Garnish
  1. Remove pot from heat. Using an immersion hand blender, blend the soup directly in the pot until completely smooth, silky, and velvety (alternatively, transfer carefully in batches to a high-speed blender).
  2. Stir in 1 cup of full-fat coconut milk and fresh lemon juice. Season with additional sea salt and black pepper to taste. Simmer on low for 2 minutes until hot.
  3. Ladle into warm bowls. Drizzle with a swirl of coconut milk and top with toasted pumpkin seeds, fresh thyme leaves, and a pinch of cracked pepper. Serve with crusty artisan sourdough bread!

Nutrition

Serving: 1gCalories: 210kcalCarbohydrates: 24gProtein: 4gFat: 12gSaturated Fat: 8gSodium: 480mgPotassium: 620mgFiber: 6gSugar: 11gVitamin A: 24500IUVitamin C: 16mgCalcium: 75mgIron: 2.4mg

Notes

Meal-Prep & Freezer Friendly: This soup deepens in flavor the next day! Store in airtight containers in the fridge for up to 5 days, or freeze in freezer-safe containers for up to 3 months. Thaw in the fridge overnight and gently warm on the stovetop.

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