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Bright orange dairy free pumpkin and carrot soup in a large soup bowl, with a spoon dipping into it, garnished with pumpkin seeds, chili flakes, black pepper, and fresh thyme.

Dairy Free Pumpkin Carrot Soup

  • Author: Nyssa Tanner
  • Total Time: 35 minutes
  • Yield: 5 servings 1x
  • Diet: Vegan


Silky smooth and perfectly spiced, this dairy free pumpkin carrot soup 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. It is gluten free, dairy free, vegan, vegetarian, Paleo friendly, and Whole30 compatible (with one small tweak!).



For the soup

  • 2 tablespoons olive oil
  • 1 medium onion, diced
  • 3 cloves of garlic, peeled and sliced thin
  • 1 small bulb fennel, diced
  • 2 medium carrots, peeled and cut into 1/4 inch rounds
  • 1 teaspoon fresh thyme leaves or 1/4 teaspoon dried thyme
  • 1/2 teaspoon paprika
  • 1/2 teaspoon coriander
  • 1/2 teaspoon cumin
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • Pinch of chili flakes (optional)
  • 1/2 cup raw cashews
  • 1 15 ounce can pumpkin puree
  • 4 cups vegetable broth
  • 1 tablespoon maple syrup (optional, to bring out the sweetness of the pumpkin and carrot – omit for Whole30 option)
  • Salt and pepper to taste

To garnish

  • Pumpkin seeds
  • Chili flakes
  • Black pepper


  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 – about 8-10 minutes. Add fresh thyme, paprika, coriander, cumin, cinnamon, salt, pepper, and a pinch of chili flakes if using. Sauté for 30 seconds – 1 minute more, until spices are aromatic.
  2. Simmer the soup 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, for 15 minutes – until carrots are fall apart tender and broth has reduced slightly.
  3. Blend. 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.
  4. Warm and season the soup. Return to the pot to warm if needed and season to taste with salt and pepper before serving. Add maple syrup to sweeten slightly if desired.
  5. Serve and enjoy! Garnish with pumpkin seeds, chili flakes, and pepper pepper if desired, and serve hot!


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. Let it cool completely before transferring 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 up in the fridge. Once heated through, taste and adjust the seasoning as needed.

  • Prep Time: 5 minutes
  • Cook Time: 30 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Healthy

Keywords: soup, carrots, pumpkin, pumpkin soup, dairy free, gluten free, vegan, vegetarian, paleo, Whole30, fall, autumn, winter, soup season, holidays, potluck, thanksgiving, christmas