Before we dive in to today's carrot pumpkin soup recipe, I hope you'll indulge me in the tiniest bit of garden gloating when I mention that both the carrots and the pumpkin in said soup were grown in my home garden this year. I've notoriously struggled for years with both vegetables, due to groundhogs, bad germination, pest issues, compacted soil...so while this soup is fantastic in its own right, I think my particular batch had some extra garden magic in it that I'm still giddy over!
October and November are pumpkin's time to shine — when you truly eat seasonally, you can gleefully delight in each season's bounty, knowing that it's delicious and fleeting.
And while this soup is a creamy, pureed soup that you wouldn't necessarily consider hearty, it manages to be both thanks to the addition of either chickpeas or cannelini beans. And vegetarians, take heed that the bacon in the recipe isn't marked optional, but as a former longterm vegan, I know that fakin' bacon would be a good substitute.
Whenever I start researching a recipe I feel like Charlie Day in the mailroom episode of Always Sunny.
I look at 10+ recipes, find some common threads, get a feel for the main elements that are necessary and then the endless variations that exist with technique, flavor, texture, etc. One of my first stops is always a Mollie Katzen cookbook, and this time I used the Pumpkin Rarebit Soup from The Enchanted Broccoli Forest (what a glorious cookbook name, right?!) as my jumping off point.
The addition of cheddar cheese was just what this carrot pumpkin soup was begging for!
Ingredients
There are a couple standout stars in this recipe — the main one being freshly roasted pumpkin. If you've never made soup with one before, I implore you to take advantage of the season and pick one up! Just not a humongous pumpkin like you'd use to carve jack-o-lanterns, as those are bred for size and shape rather than flavor and texture, which is what we're going for.
Seek out other varieties such as Sugar Pie, Long Island Cheese, or Cinderella pumpkins. Chances are your local farm stand, Whole Foods, or Trader Joe's will have a nice variety!
What to look for:
- Size: A 2-4 pound pumpkin is the sweet spot for yielding enough flesh for roasting or soups.
- Flesh Color: Deep orange or yellow flesh means more flavor. Go for rich hues!
- Texture: The denser and smoother, the better. You want a pumpkin that roasts and purees beautifully without becoming watery.
Instructions
Roasting the pumpkin couldn't be simpler — if you've roasted butternut squash it's essentially the same idea.
- Step 1: Cut the pumpkin in half and scoop out the seeds and stringy bits.
- Step 2: Lightly coat the flesh with olive oil. Place the pumpkin halves flesh-side down, on a baking sheet lined with parchment paper.
- Step 4: Bake at 400°F for 35-45 minutes until the flesh is tender when pierced with a fork. Let it cool slightly, then scoop out the roasted flesh to use in soups, purees, or any of your favorite recipes that call for canned pumpkin puree.
Hint: I roasted one medium-sized homegrown pumpkin, and this recipe calls for 4 generous cups of pumpkin, which for me was just about ½ of the full pumpkin. I scooped out the rest from the other half and packed it into one of these freezer-safe storage containers, and saved another 1-2 cups fresh in the fridge to use in another recipe this week.
Substitutions
- Vegetarian Option: Use a vegetarian bacon alternative and use vegetable stock to make this soup vegetarian-friendly. You can sauté the vegetables in olive oil instead of bacon fat.
- Vegan Option: Same as vegetarian option above, and also substitute a plant-based cheese or leave out the cheddar altogether. You can also add nutritional yeast for a cheesy flavor.
- Beans: You can omit if you'd like, but they add an extra oomph to the soup IMHO!
Variations
- Spicy - When you add the spices, add up to ½ teaspoon of chili flakes — I omitted as my daughter specifically requested this soup and she does not enjoy any level of spice (yet, hopefully!).
- Deluxe - Garnish with crumbled bacon, spiced candied pecans, roasted pumpkin seeds, and/or some crispy sage leaves. Add a swirl of crème fraîche or Greek yogurt to really wow your dinner guests!
- Kid friendly - I love giving my kids some toasted sourdough bread to dip into the soup, and of course they're bacon maniacs.
Equipment
I made this in my 8 quart stainless steel stockpot with ample room to spare, but you could use a dutch oven if you'd like. I've had this All-Clad set for nearly 10 years and I use all of the pieces multiple times a week. For pureeing the soup, you can carefully use a blender, but I tackled it with my immersion blender since I had kids underfoot and worry about splattering hot liquid with them around.
Storage
Refrigerate leftovers for 3-4 days, or freeze some and give the gift of carrot pumpkin soup to Future You!
FAQ
If you've got a hankering for this soup but no fresh pumpkin, you can certainly use about two 15-ounce cans of pure pumpkin purée to replace the roasted pumpkin. But please let the record show that I encourage roasting a fresh pumpkin, as this adds more depth and natural sweetness to the soup.
Yep! If you don’t have a blender, you can mash the vegetables with a potato masher or even a wooden spoon for a chunkier soup, or leave the soup unblended for a more rustic texture. The consistency won’t be as smooth, but it will still be delicious!
Sharp cheddar is great for its flavor, but you can experiment with other cheeses like Gruyère, Parmesan, or even a smoky Gouda to add a unique twist.
If you, like me, are a little gym rat always looking to hit your protein goals, then yes! Aside from chickpeas, you could add shredded cooked chicken, crumbled cooked sausage, or even tofu for extra protein. Just add these after the soup has been blended and simmer until heated through.
Related
Looking for other recipes like this? Try these:
📖 Recipe
Carrot Pumpkin Soup
Equipment
Ingredients
For the Soup:
- 1 medium pumpkin about 3–4 lbs
- 2 tablespoon olive oil divided
- 6 slices of bacon
- 1 cup onion diced (about 1 medium onion)
- 4 celery stalks diced
- 2 large carrots chopped
- 4 garlic cloves minced
- 4 cups roasted pumpkin from the prepared pumpkin
- 1 15 oz can chickpeas or cannellini beans, drained and rinsed
- 4 cups chicken stock
- ¼ teaspoon black pepper plus more to taste
- ½ teaspoon salt plus more to taste
- ¼ teaspoon ground nutmeg
- ½ teaspoon paprika
- 1 tablespoon white wine vinegar
- 1 cup sharp cheddar cheese freshly grated
For Garnish:
- Crispy bacon crumbles from the cooked bacon
- Fresh sage optional
Instructions
Roast the Pumpkin
- Preheat your oven to 400°F (200°C).
- Cut the pumpkin in half and scoop out the seeds and pulp. (Set the seeds aside for roasting if you like.)
- Drizzle the cut sides of the pumpkin halves with 1 tablespoon of olive oil and place them cut-side down on a baking sheet.
- Roast for 45 minutes to 1 hour, or until the flesh is soft and easily pierced with a fork. Remove from the oven and let cool slightly. Once cool enough to handle, scoop out the flesh and set aside. You’ll need about 4 cups of roasted pumpkin.
Cook the Bacon
- While the pumpkin is roasting, cook the bacon in a large pan over medium heat until crispy.
- Remove the bacon and set aside on a paper towel to drain. Reserve the bacon fat in the pan. You’ll use this to sauté the vegetables.
Sauté the Vegetables
- In a large stockpot, add the reserved bacon fat (about 1–2 tablespoons). If you don’t have enough, supplement with the remaining olive oil.
- Add the diced 1 cup onion, 4 diced celery stalks, and 2 chopped carrots to the pot. Sauté over medium heat for 5–6 minutes, until the vegetables are softened.
- Stir in the 4 cloves minced garlic and cook for an additional 2–3 minutes, until fragrant.
Simmer the Soup
- Add the 4 cups roasted pumpkin, 1 can of chickpeas (or cannellini beans), and 4 cups chicken stock to the pot.
- Stir in the ¼ teaspoon black pepper, ½ teaspoon salt, ¼ teaspoon nutmeg, and ½ teaspoon paprika. Bring the mixture to a low boil, then reduce the heat, cover, and simmer for about 45 minutes to allow the flavors to meld together.
Blend and Adjust Seasoning
- After 30 minutes, check the soup for tenderness. Using an immersion blender, blend the soup until smooth and creamy. Alternatively, you can carefully transfer the soup in batches to a blender and blend until smooth.
- Taste and adjust the seasoning, adding more salt, pepper, nutmeg, or paprika as needed. Stir in the 1 tablespoon white wine vinegar for a touch of acidity, adding up to 2 if you think it needs it.
Add the Cheddar
- Once you're satisfied with the flavor, remove the soup from the heat and stir in the 1 cup freshly grated cheddar cheese until melted and incorporated into the soup.
Garnish and Serve
- Ladle the soup into bowls and garnish with crispy bacon crumbles and some crispy fried sage for added color and flavor. Serve hot and enjoy!
Notes
- Pumpkin Variety: Sugar pumpkins (also known as pie pumpkins) are the best variety for this recipe due to their natural sweetness and smooth texture when roasted. Avoid using large carving pumpkins, as they tend to be stringy and less flavorful.
- Consistency: This soup is naturally thick and creamy due to the pumpkin, but you can easily adjust the thickness by adding more liquid (stock or water) or blending less if you prefer a chunkier texture.
- Roasting the Pumpkin Seeds: While your pumpkin roasts, toss the seeds with olive oil, salt, and pepper, and roast them for a crunchy garnish.
- Vegetarian Option: Use a vegetarian bacon alternative and use vegetable stock to make this soup vegetarian-friendly. You can sauté the vegetables in olive oil instead of bacon fat.
- Vegan Option: Same as vegetarian option above, and also substitute a plant-based cheese or leave out the cheddar altogether. You can also add nutritional yeast for a cheesy flavor.
- If you don’t have white wine vinegar, you can substitute apple cider vinegar, lemon juice, or even a splash of Worcestershire sauce for a different flavor profile.
- Storage: This soup stores well in the fridge for up to 4 days and can be frozen for up to 3 months. Reheat gently on the stovetop or in the microwave.
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