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Vegan Pumpkin Carrot Soup

Recipes

July 19, 2021

Creamy, vegan pumpkin carrot soup that’s dairy-free and gluten-free yet so full of flavor! The pumpkin and carrots are roasted which gives this soup a smoky flavor and we’re adding cashew nuts and cannelini beans to make this really creamy.

SHOPPING LIST FOR THIS PUMPKIN CARROT SOUP

  • butternut pumpkin
  • brown onion
  • garlic
  • carrots
  • raw cashew nuts
  • vegetable stock
  • oregano
pumpkin carrot soup

TIPS TO MAKE THIS VEGAN PUMPKIN CARROT SOUP

Roast your pumpkin, carrots, onions with some salt and pepper. For the garlic, place it in a foil with a drizzle of olive oil and season with salt and pepper then pop into the oven. You can also prep these over the weekend and just store the veggies in the fridge until you’re ready to use them for the soup.

We use cashews to make this soup creamy without adding any milk. Raw cashew nuts are soaked in water overnight, or in hot water for 30 minutes. This softens the cashews so they’re easy to blend when added into the soup.

Place the roasted veggies, vegetable stock, beans, and soaked raw cashews into a blender and blend until smooth and creamy. I used my MOD Blend Pro** in making this soup which heats up the soup while blending which is perfect for those busy weeknights. If using a regular blender, just heat up the blended soup in a casserole on your stove top.

Serve with toppings of choice — more beans, some crusty bread, or even a drizzle of sour cream.

CAN THIS SOUP BE FROZEN?

Yes can do! Transfer the soup into an airtight container and leave about an inch between its surface and the cover to give space for expansion when it freezes. When re-heating, it’s best to heat it up on the stovetop and add more stock or water if it’s too thick.

KITCHEN ESSENTIALS

  • High-speed blender, food processor or a stick blender

VARIATIONS

  • cashews – You can skip the cashews and add instead some coconut milk for some creaminess.
  • toppings – Add more toppings like croutons, sour cream, avocado slices, or even crispy tortilla chips.
  • more spices – Add turmeric, or smoked paprika.

MORE SOUPS YOU’LL LOVE

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LENTIL SOUP


Vegan Pumpkin Carrot Soup

Creamy pumpkin carrot soup that's made vegan, dairy-free, and gluten-free. It's made with roasted pumpkin and carrots, with cannelini beans and cashews for creaminess.
Prep Time: 10 minutes
Cook Time: 30 minutes
Course: Soup
Cuisine: American
Keyword: Vegan Pumpkin Carrot Soup
Servings: 4 serves
Author: Tara Tan

Equipment

  • Blender

Ingredients

  • 2 cups butternut pumpkin cubed
  • 2 carrots cubed
  • 1/2 brown onion quartered
  • 3 cloves garlic
  • 3 cups vegetable stock
  • 1/4 cup cashews soaked with water overnight or hot water for 30 minutes
  • 1 cup cannelini beans
  • 1 teaspoon dried oregano
  • salt and pepper to taste

Instructions

  • Preheat your oven to 200 degrees Celsius. Place the cubed pumpkin and carrots, onions in a lined baking tray. Drizzle with olive oil and season with salt and pepper. Bake in the oven for about 30 minutes or until tender. For the garlic, wrap it in aluminum foil with a drizzle of olive oil and bake for about 15 minutes.
  • Once the vegetables have cooled down, add the pumpkin, carrots, garlic ( skin off), onions, vegetable stock, soaked cashews, oregano, salt and pepper into your blender and blitz until creamy. If using a regular blender, you pour the soup into a pot after it's blended and warm it up for a few minutes.
  • Serve soup with toppings of choice like beans, croutons, pumpkin seeds, herbs, and also a side of crusty bread.

Notes

 * Leftover – store in an airtight container with a lid.  Be sure to cool down completely before chilling or freezing.  

If you try out this recipe be sure to tag me over in Instagram @fitfoodiemommy!

Stay safe and stay healthy always.

Tara Tan fit foodie mommy

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CATEGORIES

RECIPES

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Free Kit!

HOW TO BECOME A CERTIFIED HEALTH COACH

Join my PRIVATE COOKING + WELLNESS Community

tell me more!

 I'm Tara - a health and business coach living in beautiful Melbourne. I help women and moms create vibrant health and build their dream business while being a hands-on mom.

Hello!