If you’re anything like me, you appreciate a soup that feels like a warm hug on a chilly day, and that’s exactly what this Pumpkin-Carrot Soup Recipe brings to the table. It’s silky, naturally sweet, and perfectly spiced with a hint of fresh sage and nutmeg that make every spoonful comforting and memorable. I love making this when the weather starts to turn cool or whenever I crave something nourishing yet light.

This Pumpkin-Carrot Soup Recipe is not only a delight for your taste buds but also super approachable to whip up — no fancy ingredients, just simple veggies and a little kitchen love. Whether you’re serving it as a weeknight dinner starter or a cozy weekend lunch, it always hits the spot and even impresses guests with its vibrant color and rich flavor. You’re going to want to keep this recipe close all season long!

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Why You’ll Love This Recipe

Simple and approachable: You don’t need to be a pro in the kitchen to nail this delicious soup.
Naturally sweet and creamy: The pumpkin and carrots blend beautifully without any cream needed.
Perfectly cozy flavors: A touch of sage and nutmeg brings warmth that feels like fall in a bowl.
Crunchy pumpkin seeds: Toasted seeds add a lovely textural contrast and nutty flavor you won’t want to skip.

A warm bowl of smooth orange soup fills a brown ceramic bowl, garnished with toasted pumpkin seeds and a sprinkle of cracked black pepper on top. The bowl rests on a textured amber glass plate that sits on a white marbled surface. Next to it is a small brown bowl filled with more toasted pumpkin seeds. A shiny silver spoon leans against the plate and a bright orange knitted cloth is spread nearby, adding a cozy feel. In the top right corner, a partial view of a white dish with some garnished food and a gold utensil is visible. The scene is bright and inviting, with warm colors dominating the image photo taken with an iphone --ar 4:5 --v 7

Ingredients You’ll Need

Each ingredient in this Pumpkin-Carrot Soup Recipe plays its part to create balanced flavor and texture. Picking a fresh sugar pumpkin and firm carrots will really shine in the final soup, while fresh sage adds that herbal kick you’ll notice right away.

Olive oil: Use a good quality extra virgin for drizzling and cooking for the best flavor.
Sugar pumpkin: This smaller, sweeter pumpkin is perfect for soup — avoid jack-o’-lantern types here.
Carrots: Choose firm, brightly colored carrots for natural sweetness and texture.
Onion: Yellow or white onions work great; thinly sliced helps them cook evenly.
Garlic: Fresh cloves, thinly sliced, bring a mellow garlic flavor without overpowering the soup.
Fresh sage: A few sprigs add that lovely earthy aroma and taste; don’t skip it!
Kosher salt and pepper: Essential to season and elevate all the flavors.
Nutmeg: Just a pinch adds subtle warmth and depth—trust me on this one.
Pumpkin seeds: Reserved from your pumpkin for roasting—adds crunch and a nutty burst on top.

Note: Exact ingredients and measurements are listed in the recipe card below.

Variations

I honestly love how adaptable this Pumpkin-Carrot Soup Recipe is — you can tweak it to fit your taste or dietary needs while still getting that comforting, familiar flavor. Here are a couple ways I’ve made it my own.

Make it vegan and creamy: Instead of adding cream, I stir in a spoonful of coconut milk at the end for a smooth finish and tiny tropical twist.
Add a spicy kick: Sometimes I like to sprinkle in a little chili flakes or a dash of cayenne to brighten the warmth of the soup.
Herb swap: If you don’t have fresh sage, try thyme or rosemary instead — they bring a lovely, different aroma.
Roast veggies first: For deeper flavor, roast pumpkin and carrots at 400°F until caramelized before adding to soup.

How to Make Pumpkin-Carrot Soup Recipe

Step 1: Sauté your veggies gently

Start by heating 1 tablespoon of olive oil in a large pot over medium heat. Add your peeled and sliced pumpkin, carrots, onion, garlic, fresh sage, plus half a teaspoon each salt and pepper. Cover the pot and let everything cook, stirring occasionally, so the veggies soften and start to sweeten—this usually takes around 12 minutes. The cover traps steam which helps tenderize without drying out the veggies. When you stir in the nutmeg and cook for another minute, that warm spice really starts to marry with the other flavors. This step is crucial for building the base flavor, so don’t rush!

Step 2: Simmer and puree

Pour in 5 cups of water, crank up the heat to get it boiling, then reduce to a simmer. Let it bubble gently for 5 to 7 minutes until all the veggies are fork-tender. Carefully remove the sage sprigs — their job is done. Now blend the soup either using an immersion blender right in the pot or transfer in batches to a standard blender to puree until silky smooth. This is where the magic happens—watch it turn from chunky veggies into luscious soup. If it feels too thick, add a splash more water or broth until it’s just right for your taste.

Step 3: Roast pumpkin seeds and finish

While the soup simmers, preheat your oven to 400°F. Toss the reserved pumpkin seeds with the remaining 2 teaspoons olive oil and a pinch of salt and pepper, then spread them evenly on a rimmed baking sheet. Roast for about 18 to 20 minutes, tossing once halfway through, until they’re golden and crisp. These little gems add fantastic crunch and a nutty flavor contrast that my family absolutely goes crazy for. Serve your soup topped with these roasted seeds and a drizzle of olive oil if you want to amp up the richness. Enjoy!

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Pro Tips for Making Pumpkin-Carrot Soup Recipe

Choose the right pumpkin: I’ve learned that sugar pumpkins have the best sweetness and texture for soup compared to carving pumpkins.
Don’t skip the sauté step: Cooking the veggies gently first creates deeper flavors than just boiling them straight away.
Use an immersion blender: It’s my go-to for smooth soups and saves me from dirtying multiple blender jars.
Roast seeds with care: Keep an eye so they don’t burn, and toss them mid-way to get even toasty crunch.

How to Serve Pumpkin-Carrot Soup Recipe

The image shows a bowl of smooth orange soup topped with roasted pumpkin seeds and black pepper pieces. This bowl is brown and sits on a textured amber glass plate. Next to the bowl is a shiny silver spoon and a small brown dish filled with more roasted pumpkin seeds. There is an orange knitted cloth near the bottom right side and the surface beneath everything is a white marbled texture. Photo taken with an iphone --ar 4:5 --v 7

Garnishes

For garnishes, I love sprinkling those crispy roasted pumpkin seeds you make alongside and a delicate drizzle of high-quality olive oil. Sometimes, if I have fresh herbs on hand, a few chopped parsley or more sage leaves add a nice fresh pop. A swirl of coconut cream is perfect if you want to add some creaminess without dairy. Plus, a tiny pinch of chili flakes for a subtle kick never hurts.

Side Dishes

This soup pairs wonderfully with crusty artisan bread or garlic toast to soak up every drop. I’ve also served it alongside a simple arugula salad with lemon vinaigrette for a balanced meal. For heartier appetites, grilled cheese melts or roasted root vegetable medleys complement the warm flavors beautifully.

Creative Ways to Present

For special occasions, try serving the soup in mini pumpkin bowls for a fun autumnal flair — it truly impresses guests and adds a festive touch. You can also layer the soup with a dollop of spiced cream or crème fraîche and a sprinkle of toasted nuts for an elegant presentation. I discovered that adding edible flowers or microgreens brightens up the bowl if you want a colorful Instagram-ready look!

Make Ahead and Storage

Storing Leftovers

Once cooled, store your leftover Pumpkin-Carrot Soup Recipe in an airtight container in the fridge. I usually keep mine for up to 4 days, and it tastes just as good re-heated with a few stirs. If the soup thickens overnight, just add a splash of water or broth when reheating to loosen it up.

Freezing

This soup freezes like a charm! When I freeze it, I portion it into freezer-safe containers or heavy-duty freezer bags, leaving some space for expansion. It keeps well for up to 3 months. Just remember not to freeze it with the pumpkin seeds on top — add those fresh when serving.

Reheating

I gently reheat this soup on the stovetop over medium-low heat, stirring occasionally to prevent sticking and evenly warming. You can also microwave it in intervals, stirring between each burst. Adding a tiny splash of water or broth helps keep the texture smooth and comforting.

FAQs

Can I use butternut squash instead of pumpkin in this soup?

Absolutely! Butternut squash is a great substitute and will give a slightly sweeter, nuttier flavor. Just keep the same quantity, and your Pumpkin-Carrot Soup Recipe will still turn out deliciously smooth and rich.
How do I make this soup creamier without adding dairy?

I like to stir in a bit of canned coconut milk or a spoonful of cashew cream at the end of blending to add richness without dairy. This keeps the soup vegan and adds a subtle complimentary flavor.
Can I prepare pumpkin seeds ahead of time?

Yes! You can roast the pumpkin seeds ahead and keep them in an airtight container at room temperature for up to a week. Add them fresh to each bowl to keep their crunch and flavor intact.
What if I don’t have an immersion blender?

No worries! You can use a standard blender in batches just be careful filling the blender to about half full and hold the lid firmly — hot soup can splatter. Blend until smooth, then return to the pot.

Final Thoughts

This Pumpkin-Carrot Soup Recipe has truly become one of my fall favorites, and I hope it finds a cozy spot in your kitchen too. It’s easy to make, full of comforting flavors, and has that little edge of deliciousness from roasting the pumpkin seeds that always surprises and delights. Give it a try; I promise you’ll enjoy the warmth and sweetness that comes from this bowl, perfect for sharing or savoring on your own.