Spiced Carrot And Pumpkin Soup (Vegan)

Ingredients

• 2 tbsp (30 ml)olive oil
• 1 largebrown onion, peeled and chopped
• 1 kg (35 oz; about 1.2 kg unprepared)pumpkin or butternut squash, peeled, deseeded and diced
• 600 g (about 6 medium)carrots, peeled and diced
• 3 clovesgarlic, peeled and crushed
• 1 inch (about 2.5 cm) piecefresh ginger, peeled and grated
• 1/2 tspground coriander
• 1/2 tspcumin
• 1/2 tsppaprika
• 1/4 tspturmeric
• 1/4 tspground nutmeg
• 1/4 tspchilli powder
• A pinchground cardamom
• 3 sprigsfresh thyme
• 1 litre (4 cups)vegetable stock
• To tastesalt and pepper
• As needed (optional)non-dairy milk

Instructions

1. 1

   Soften the onion

   Heat the olive oil in a large pan. Fry the chopped onion gently for 5–10 minutes, until soft and translucent.

2. 2

   Add vegetables

   Add the diced pumpkin or butternut squash, carrots, crushed garlic and grated ginger. Cook for a couple more minutes, stirring often.

3. 3

   Toast the spices

   Stir in the coriander, cumin, paprika, turmeric, nutmeg, chilli powder, cardamom and thyme. Cook for another minute, stirring.

4. 4

   Simmer the soup

   Pour in the vegetable stock and add some salt and pepper. Bring to a simmer and cook for 20–30 minutes, stirring occasionally, until the vegetables are soft.

5. 5

   Blend until smooth

   Take out the thyme sprigs, then blend the soup until completely smooth. A stick blender can be used.

6. 6

   Adjust and season

   Add a little non-dairy milk or water as needed to reach the consistency you want. Taste and add more salt and pepper if needed.

7. 7

   Store leftovers

   Keep any leftover soup in the fridge for up to 4 days.

What is spiced carrot and pumpkin soup?

This is a smooth vegetable soup built around pumpkin or butternut squash and carrots, with a blend of spices, ginger and thyme. It suits the cooler months, when a warming bowl can make a simple meal.

The recipe takes a British home-cooking approach, using familiar seasonal vegetables and stock rather than a complicated base. Cooking the spices briefly with the vegetables helps bring their aromas into the soup.

Nutrition and macros by portion

The nutrition label shows one serving as written: 240 calories, 0g protein, 0g carbs, 0g fat.

The squash and carrots provide most of the carbohydrates, while olive oil supplies most of the fat; the vegetables and stock contribute some protein. For a more balanced plate, serve a bowl with bread or another substantial side.

Choosing the vegetables

Pumpkin or squash: Either works here; peel, deseed and dice it before cooking. The recipe gives the prepared weight, so allow for extra weight before trimming.

Carrots: Peel and dice them so they cook alongside the squash. Pieces of similar size make it easier for both vegetables to soften within the same simmer.

Building the flavour

Onion, garlic and ginger: Gently soften the onion first, then add the garlic and ginger with the vegetables. Stir frequently during this short cooking stage so the aromatics do not catch.

Spices and thyme: Add the ground spices and thyme after the vegetables have had a couple of minutes in the pan. A brief minute of stirring lets the spices warm before the stock goes in.

Getting the texture right

Vegetable doneness: Simmer until the diced vegetables are soft, checking them before blending. The recipe allows 20–30 minutes, and the exact time depends on the size of the pieces.

Smooth finish: Remove the thyme sprigs before blending. Blend until no vegetable pieces remain, then loosen the soup with a little non-dairy milk or water if it is thicker than you like.

Seasoning and timing

Steady simmer: Bring the stock to a simmer rather than a vigorous boil, and stir from time to time as the vegetables cook. This helps the ingredients heat evenly in the pan.

Final taste: Season with salt and pepper before blending, then taste again after adjusting the consistency. A splash of liquid can soften the flavour slightly, so check the seasoning afterwards.

What to serve with it

Bread: Serve the soup with bread for dipping or alongside it as part of a simple lunch. Choose a vegan loaf if you want to keep the meal plant-based.

Toppings: A swirl of non-dairy milk can complement the smooth texture. Add it sparingly, since the recipe uses it only as needed to adjust the soup.

Recipe notes & tips

• Cut the squash and carrots into similarly sized pieces so they soften at a similar pace.
• Stir often while cooking the onion, garlic and ginger to keep them from catching.
• Let the spices cook for just a minute before adding the stock.
• Check that the vegetables are soft before blending for a smooth result.
• Add non-dairy milk or water a little at a time so you can control the final consistency.
• Taste the soup again after thinning it, then adjust the salt and pepper.

Variations

• Choose squash: Use butternut squash instead of pumpkin, or use pumpkin as listed.
• Adjust the heat: Reduce or omit the chilli powder for a milder bowl.
• Change the consistency: Add water or non-dairy milk gradually for a thinner soup.
• Make it richer: Stir in a little non-dairy milk when adjusting the blended soup.
• Vary the herbs: Use the listed thyme sprigs for a gently herbal note, removing them before blending.

Common mistakes to avoid

• Uneven vegetable pieces: They may soften at different rates; dice the squash and carrots to a similar size.
• Burning the aromatics: High heat can make onion, garlic or ginger catch; fry gently and stir often.
• Skipping the spice cooking: Adding stock immediately can leave the spices less fragrant; stir them with the vegetables for a minute first.
• Blending too early: Firm vegetables can leave the soup lumpy; simmer until they are soft before blending.
• Adding too much liquid at once: The soup may become thinner than intended; add milk or water in small amounts.
• Leaving in the thyme sprigs: They can affect the blended texture; remove them before blending.

How to store

Refrigerate leftovers for up to 4 days. Reheat gently in a pan, stirring, or in short bursts in the microwave until hot throughout; add a little water if the soup has thickened.

Frequently asked questions