Creamy Carrot Pumpkin Soup

Ingredients & Substitutions

• Low-sodium vegetable broth: I recommend low-sodium broth so you can add salt to taste; if you can only get regular vegetable broth, leave out the salt.

• Ground cinnamon: adds warm, earthy notes to the pumpkin's sweetness.

• Ground nutmeg: slightly sweet, nutty flavor; you can also grind fresh nutmeg for enhanced flavor.

• Crushed red pepper flakes: adds a bit of heat to the soup; you can adjust the amount or leave it out entirely to suit your taste.

• Sugar (pie) pumpkin: any type of butternut squash or pumpkin made for eating will work, but don't use a carving pumpkin since those are watery and lack flavor.

• Carrots: make sure you choose fresh, firm carrots for the best flavor.

• Ginger root: adds a bit of spiciness to the soup; older ginger is spicier than fresh ginger. You could also use ground ginger here, but it won't be quite as delicious.

• Raw cashews: soak your cashews in hot water for 10 minutes before blending with water. The cashews make for a creamy, luxurious soup texture and provide a slightly earthy flavor. For a nut-free version, use canned coconut cream in place of the cashew cream.

• Water: for blending together with cashews; I recommend filtered water.

• Salt & black pepper: enhances the flavors of the soup; add to taste.

How to Cut a Pie Pumpkin

Cutting a pumpkin is not too difficult, but it might require a little muscle. You'll also need a vegetable peeler and a strong, sharp knife.

If your pumpkin is wide, you can cut the pumpkin in half, just to the side of the stem. My pumpkin (shown below) was tall, so I cut the stem off first, then cut the pumpkin in half.

After cutting your pumpkin in half, use a large spoon to scoop out the seeds and stringy insides. Then cut the halves into 6 smaller wedges. If you didn't cut the stem off earlier, cut it off now.

Next, use a vegetable peeler to remove the skin. The skin of my pumpkin was pretty thick, so I had to peel it twice to get the inner layer removed. Finally, chop the pumpkin into 1.5-inch chunks.

Storing, Reheating, and Freezing Leftovers

Leftovers can be kept in an airtight container in the refrigerator for 3-5 days. Reheat in a saucepan over medium heat, stirring until heated throughout.

For longer storage (up to 6 months), freeze the soup in a freezer bag or other freezer-safe container. Leave space in the container for the soup to expand as it freezes. You may wish to freeze the soup in individual portions so you can defrost only what you'll eat. You can defrost the soup in the refrigerator overnight, or immerse the container in hot water until it thaws. Then, reheat as usual.

Serving Suggestions for Carrot Pumpkin Soup

Toppings: The bright color of this soup lends itself to a delicious array of toppings. I like to add a swirl of cashew cream, pepitas (pumpkin seeds), and red pepper flakes. You can also try:

• fresh herbs or microgreens (thyme, sage, rosemary)

• croutons

• nuts: walnuts, pecans, cashews, pine nuts

• seeds: hemp seeds, pepitas

• ground spices: cinnamon, nutmeg, cloves, allspice

• cream: cashew cream, coconut milk

• dried fruit: cranberries, raisins

Delicious pairings: although this soup is amazing on its own, dunking a slice of crusty sourdough bread is even better. You can also enjoy it together with side dishes or as a side to a main dish. Here are some suggestions:

• Vegan garlic bread

• Vegan cornbread

• Vegan loaded baked potato

• Butternut squash ravioli

• Lentil loaf

• Crispy fried tofu

• Apple walnut salad

Check out my list of must-try vegan fall recipes for even more ideas, including dinner, breakfast, and desserts.

Frequently Asked Questions

Can I make this nut-free? Sure, just substitute the cashew cream for 1 cup of canned coconut cream (or you can use the thick cream from the top of a can of full-fat coconut milk). This may result in a thinner soup, so before you blend your ingredients, remove 1 cup of vegetable broth, then add in your coconut milk or cream. If it's too thick after blending, then you can add more vegetable broth until you reach your desired consistency.

What kind of pumpkin should I use? Sugar pumpkins (also known as pie pumpkins) are the variety I used in my soup, and I've also made this recipe with other varieties of small pumpkin and butternut squash. Any sweet pumpkin will work, but avoid the large pumpkins that are used for carving, as those don't have much flavor and the texture is a bit watery.

Can I use canned pumpkin puree instead of fresh pumpkin? Fresh pumpkin will give you the best flavor, but pumpkin season is short. If you can't get fresh pumpkin, you could either substitute with fresh butternut squash, or use about 1 1/2 15-ounce cans of pumpkin puree. Canned pumpkin is already cooked, so you don't need to cook it together with the carrots and broth. You can just add it in before blending.

Can I eat the pumpkin seeds? Yes, pumpkin seeds are edible, although some people don't like them because they're a bit woody in texture. To separate them from the pulp, wash them off in a bowl of water. Then, transfer them to a baking sheet to dry. By the next day, they should be dry enough to bake. Spray them with a bit of olive oil spray (or toss with a small amount of olive oil). If you want to, you can also sprinkle them with a bit of salt. Bake at 325°F (160°C) for about 15-20 minutes, stirring the seeds every 5 minutes or so.