1. Can I use canned pumpkin instead of fresh pumpkin?

Yes, you can use canned pumpkin puree instead of fresh pumpkin. For this recipe, you will need approximately 2 cups (480 ml) of pumpkin puree, which is about one 15 oz (420 g) can. Simply skip the roasting step and add the puree to the soup when it’s time to blend.

2. Is this Apple Carrot and Pumpkin Soup vegan-friendly?

Absolutely! This recipe can be made vegan by omitting the heavy cream and goat cheese. You can substitute with coconut milk for a creamy texture, and opt for vegetable broth instead of chicken broth for a completely plant-based version.

3. Can I make Apple Carrot and Pumpkin Soup ahead of time?

Yes, this soup actually tastes even better the next day as the flavors continue to meld. You can prepare it a day or two in advance and store it in an airtight container in the fridge. Simply reheat it on the stove when you’re ready to serve.

4. How do I store leftovers of Apple Carrot and Pumpkin Soup?

To store leftovers, allow the soup to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to 3 days. For longer storage, you can freeze the soup for up to 3 months. Just make sure to let it cool before freezing and thaw it in the fridge overnight before reheating

Apple Carrot and Pumpkin Soup – 5 Steps to Cozy Comfort

Name: Apple Carrot and Pumpkin Soup
Prep time: 30 min
Cook time: 1 h 45 min
Total time: 2 h 15 min
Cuisine: American
Ingredients: 1 medium pie pumpkin (or 2 cups pumpkin puree); 2 tbsp olive oil; 1 small onion, diced (about 1/2 cup); 6 cloves garlic, minced; 3 medium carrots, peeled and diced (about 1 cup); 1 medium apple, peeled, cored, and cut into chunks (about 1 cup); 1 medium baking potato, peeled and diced (about 1 cup); 2 tbsp grated ginger; 1 tbsp maple syrup; 3 tsp kosher salt; 1 tsp ground black pepper; 2 tsp dried oregano; 1/4 tsp ground cinnamon; Pinch of red pepper flakes; 4 cups chicken or vegetable broth; 1/2 cup heavy cream (or coconut milk for dairy-free version); 4 oz goat cheese (optional)

Description

Apple Carrot and Pumpkin Soup is a smooth, creamy comfort food, perfect for chilly winter days. This nourishing soup blends the natural sweetness of apples with earthy roasted pumpkin, hearty carrots, and a variety of warm spices like cinnamon, ginger, and nutmeg. It’s a healthy, flavorful, and warming dish that can easily be adapted to suit different dietary preferences.

Ingredients

Scale

1 medium pie pumpkin (or 2 cups pumpkin puree)
2 tbsp olive oil
1 small onion, diced (about 1/2 cup)
6 cloves garlic, minced
3 medium carrots, peeled and diced (about 1 cup)
1 medium apple, peeled, cored, and cut into chunks (about 1 cup)
1 medium baking potato, peeled and diced (about 1 cup)
2 tbsp grated ginger
1 tbsp maple syrup
3 tsp kosher salt
1 tsp ground black pepper
2 tsp dried oregano
1/4 tsp ground cinnamon
Pinch of red pepper flakes
4 cups chicken or vegetable broth
1/2 cup heavy cream (or coconut milk for dairy-free version)
4 oz goat cheese (optional)

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Instructions

Preheat your oven to 350°F (177°C). Cut your pie pumpkin in half, scoop out the seeds, and place it flesh-side down on a baking sheet. Roast for 50-60 minutes, or until soft. Once cooled, scoop out the flesh and set aside.
In a large pot, heat olive oil over medium heat. Add the diced onion and garlic and sauté until softened, about 5 minutes.
Add the diced carrots, apple, and potato to the pot, and cook for another 5 minutes, stirring occasionally.
Season the vegetables with maple syrup, salt, pepper, oregano, cinnamon, and red pepper flakes. Stir well to coat.
Pour in the broth, bring the soup to a boil, and then reduce the heat to low. Simmer for 15-20 minutes until the carrots and potatoes are fork-tender.
Once the pumpkin is roasted and cool enough to handle, scoop out the flesh and add it to the soup.
Blend the soup using a food processor, blender, or food mill until smooth. You may need to do this in batches depending on the size of your blender.
Return the soup to the pot, stir in the heavy cream (or coconut milk), and bring to a gentle boil.
Remove from heat, stir in goat cheese (if using), and serve hot with a side of crusty bread.

Notes

If using canned pumpkin, skip the roasting step and add about 2 cups (480 ml) of pumpkin puree directly to the soup.
The soup can be made vegan by omitting the dairy and goat cheese, and using coconut milk instead of heavy cream.
For a spicier version, add more red pepper flakes or a pinch of cayenne pepper.
Leftovers can be stored in an airtight container in the refrigerator for up to 3 days, or frozen for up to 3 months.

Prep Time: 30 minutes
Cook Time: 1 hour 45 minutes
Category: Soup
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: 1 cup
Calories: 250
Sugar: 12g
Sodium: 800mg
Fat: 14g
Saturated Fat: 4g
Unsaturated Fat: 8g
Trans Fat: 0g
Carbohydrates: 30g
Fiber: 6g
Protein: 3g
Cholesterol: 25mg