Creamy Pumpkin and Carrot Soup with Coconut Milk

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-04-27 · Updated 2026-04-27

A velvety smooth soup blending roasted pumpkin and carrots with fragrant coconut milk and warming spices, perfect for a nutrient-packed, kid-friendly meal. This general-inspired soups (vegetarian) ready in about 60 minutes pairs pumpkin, peeled and cubed, carrots, peeled and chopped, olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 190 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 3 cups pumpkin, peeled and cubed
• 2 cups carrots, peeled and chopped
• 2 tbsp olive oil
• 1 medium yellow onion, chopped
• 3 garlic cloves, minced
• 1 tsp ground ginger
• 1/2 tsp ground cinnamon
• 4 cups vegetable broth
• 1 cup full-fat coconut milk
• 1 tsp salt
• 1/2 tsp black pepper
• 2 tbsp fresh cilantro, chopped (optional)

Instructions

1. Step 1: Preheat oven to 400°F. Toss 3 cups peeled, cubed pumpkin and 2 cups peeled, chopped carrots with 2 tbsp olive oil and a pinch of salt on a baking sheet. Roast for 25-30 minutes until tender and caramelized on edges.
2. Step 2: While vegetables roast, heat a large pot over medium heat and add 2 tbsp olive oil. Sauté 1 medium chopped yellow onion and 3 minced garlic cloves for 5 minutes until softened and fragrant.
3. Step 3: Add 1 tsp ground ginger and 1/2 tsp ground cinnamon to the pot and cook, stirring, for 1 minute until aromatic.
4. Step 4: Transfer the roasted pumpkin and carrots to the pot, add 4 cups vegetable broth, and bring to a simmer. Cook for 10 minutes to meld flavors.
5. Step 5: Using an immersion blender or regular blender in batches, puree the soup until smooth and creamy.
6. Step 6: Stir in 1 cup full-fat coconut milk, 1 tsp salt, and 1/2 tsp black pepper. Warm gently for 3-5 minutes without boiling.
7. Step 7: Ladle soup into bowls and garnish with 2 tbsp chopped fresh cilantro if using. Serve warm.