Dairy Free Pumpkin Carrot Soup with Canned Pumpkin

Silky smooth and perfectly spiced, this dairy free pumpkin carrot soup made with canned pumpkin and raw cashews (for *extra* creaminess) is just the thing to enjoy for lunch or dinner when the weather outside turns cool. It’s easy to make and only takes about 30 minutes to prepare! Cozy, creamy, and full of flavor, it’s sure to be a hit with adults and kids alike.

The best pumpkin carrot soup

It’s soup season, friends! A time of year I absolutely adore!

There is something so wonderful about sitting down to a bowl of warm, inviting soup when the weather outside is chilly. Just the thing for the autumn season!

It is also one of the best ways to turn simple ingredients into a meal that is greater than the sum of its parts.

And this pumpkin and carrot soup is a perfect example of how the most modest ingredients can truly transform into a crave-worthy dish with the right spices and cooking technique.

I chose to use canned pumpkin puree instead of fresh pumpkin to keep this soup simple and easy to make. It’s the perfect pantry staple shortcut for recipes like this, where the flavor doesn’t suffer, and you save some precious time (and dishes!) in the cooking process.

The fresh carrots, garlic, onion, fennel, and simple spices that are also in the recipe amp up the flavor big time and help to add a good amount of volume to the soup.

And to keep the recipe dairy free, you’ll include just a small amount of raw cashews in the simmering broth that once blended creates a super creamy consistency with no cream!

But if you have a nut allergy, the cashews can be omitted, and the soup will still be entirely delicious.

And if you love the idea of this soup recipe, be sure to check out our recipe for Anti-Inflammatory Vegetable Soup and Creamy (Dairy Free!) Carrot Soup!

Recipe features

• Meal prep friendly. Soup is generally a fantastic meal prep choice because it can be made in large amounts and reheats well, and this pumpkin and carrot soup is no exception! The flavors actually deepen and get better over time in the refrigerator.
• A dairy free delight. Since we’re swapping dairy for raw cashews in this soup, you get all the creaminess you crave in a veggie soup like this without any of the cream!
• Made with wholesome ingredients. This recipe is packed with ingredients that not only taste good but are also incredibly wholesome. A soup you’ll feel good about serving to the entire family!

Ingredients and substitutions

This easy soup is made with a variety of simple ingredients – a mix of pantry staples and fresh produce.

While the ingredient list may look long, most are dried herbs / spices. We’re actually keeping it relatively simple so you can enjoy this lovely veggie soup sooner rather than later!

You can find the full list of ingredients, along with measurements, in the recipe card below. These are my ingredient notes and recommendations for easy swaps and substitutions!

Olive oil

For sautéing the veggies and aromatics (this is where the deep flavor begins!).

Onion, garlic, and fresh fennel

When sautéed with olive oil, the onion, garlic, and fresh fennel create the most irresistible aromatic flavor base for the soup! If you’re not a fan of fennel, I’d still urge you to try it in this recipe since, after cooking it, it loses its anise flavor and becomes mild and sweet. If you decide not to use it, it can be omitted, or you can use 1/2 cup diced celery instead.

Fresh carrots

To add body, sweetness, and flavor.

Pumpkin Puree

You could use homemade pumpkin puree if you already have some on hand, but I suggest canned pumpkin puree for ease! There are lots of high quality brands available at most grocery stores. This is the pumpkin puree I used for this recipe!

Herbs and spices

Fresh (or dried) thyme, paprika, cumin, coriander, cinnamon, chili flakes, salt, and pepper boost and complement all the other flavors in the soup! The spices can certainly be modified based on what you like best, but we enjoyed this combination of flavors. The chili flakes can be left out or increased based on how spicy you want the soup to be!

Raw cashews

Used instead of heavy cream to give the pumpkin soup a creamier and slightly thicker texture. If you prefer not to use them, the cashews can be omitted, or a can of coconut milk can be used instead. If using coconut milk, you should decrease the broth in the recipe by about 1-1 1/2 cups.

Broth

Vegetable broth or chicken broth both work well!

Maple syrup

Maple syrup is definitely optional (and should be left out if making a Whole30 version of this soup), but just a small amount helps bring out the sweetness of the pumpkin and carrots. It is added at the end, so feel free to add to your taste. When testing the recipe I found that 1 tablespoon was the perfect amount!

Garnishes

Pumpkin seeds, extra chili flakes, and a bit of black pepper really take this soup to the next level! Fresh herbs or a swirl of cashew cream or coconut cream can also be added for more textural / visual interest!

How to make pumpkin and carrot soup

This easy homemade soup comes together in a little more than 30 minutes with the help of a high speed blender!

Step 1: Sauté the aromatics

Heat olive oil in a large pot over medium heat. Add onion, garlic, fennel, and carrots. Sauté, stirring occasionally, until onions are translucent and starting to caramelize. Add fresh thyme, paprika, coriander, cumin, cinnamon, salt, pepper, and a pinch of chili flakes if using. Sauté until spices are aromatic.

Step 2: Simmer with remaining ingredients

Add raw cashews, pumpkin puree, and vegetable broth to the pot, scraping up any caramelized bits from the bottom of the pan. Bring to a simmer and cook partially covered, until carrots are fall apart tender and broth has reduced slightly.

Step 3: Blend until smooth

Transfer soup to a blender and puree until smooth with no pieces of cashew or carrot remaining. Depending on the size of your blender, you may need to blend in batches.

Step 3: Warm and season the soup

Return to the pot to warm if needed and season to taste with salt and pepper before serving.

Step 4: Serve and enjoy!

Garnish with pumpkin seeds, chili flakes, and black pepper if desired, and serve!

How to prepare this soup for a crowd

The recipe can easily be doubled or tripled if you want to serve this soup to a large group! As long as you have a soup pot that is large enough and blend it in batches.

It can be kept warm in a slow cooker until ready to serve or on the stovetop on the lowest heat setting. If keeping warm for a while, stir it occasionally to retain an even, silky texture.

One batch of this soup makes about 5 servings. So, for 10 people, you would double the recipe, and for 15, you would triple it. 

Storage, reheating, and freezing

Storage:

To store in the refrigerator, allow it to cool completely and transfer to an airtight container before moving to the fridge. Should keep for up to 5 days.

Freezing:

If you want to save the soup longer, you can freeze it.

Freezing soup is a great way to have a quick and easy meal on hand for busy weeknights.

Before freezing the soup, portion it into individual or family-sized portions and let it cool completely before transferring it to an airtight container or freezer-safe bag.

Label it with the date and contents before storing it in the freezer for up to three months.

Reheating:

This soup can easily be reheated in the microwave or over low heat on the stovetop.

You may need to add a splash of water or broth to thin it out, as the soup may thicken in the fridge. Once heated through, taste and adjust the seasoning as needed.

If you enjoyed this recipe, we’d love it if you would take 5 seconds to rate and review it below! It’s also super helpful for other readers if you share any modifications you made to the recipe. 

Thank you for sharing your kitchen with NK. We’re so grateful you’re here!

And be sure to check out the Soup & Stew category on Nyssa’s Kitchen for more soup season inspiration!

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