One-Pot Turmeric Ginger Pumpkin Soup

5 from 26 votes
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This healthy turmeric ginger pumpkin soup with carrot and bell pepper is creamy without cream, comforting, warming, and packed with immune-boosting health benefits! Best of all, this recipe is dairy-free, gluten-free, and vegan and only requires below 10 ingredients, fresh or canned pumpkin, one-pot, and under an hour on the stovetop (crockpot and Instant Pot methods included!).

homemade comforting pumpkin soup

This recipe was originally posted in September 2018 but has been updated as of October 2021 with some extra notes, tips, and cooking methods (Instant Pot and Slow Cooker)!

When the weather cools, I start to crave veggie-packed meals that are packed with nutrients and flavor while remaining cozy, comforting, satisfying, and packed with flavor (of course!). At this time of year, that usually means lots of soups like Lebanese lentil soup, garlic potato soup (with mushrooms), curried pumpkin soup, and this vegan pumpkin soup with ginger and turmeric (because can you even have too much pumpkin in Fall?). This vegan pumpkin soup not only tastes as good as it looks, but it nourishes you – with an extensive list of immune-boost soup properties!

The combination of ginger and turmeric isn’t a new obsession with mine. In fact, I’ve already shared several recipes with this healthful duo, including ginger turmeric immune-boosting shots, a golden spice and paste (ready to make turmeric milk), and even a Turmeric Citrus Tart (which doesn’t have ginger – but it super delicious!).

However, this time I’m making things warm with this creamy vegan pumpkin soup (without cream). When adding additional ingredients like garlic, carrots, and bell peppers (all of which are on my list of top 20 immune-boosting foods), you’re in for a nutritional – and delicious – carrot, pepper, and pumpkin soup with ginger and turmeric!

Best of all, this pumpkin carrot soup is also incredibly simple and versatile to prepare. The recipe requires just one pot (yay for less washing up!) with no pre-roasting for the pumpkin, is meal-prep friendly, and can be made as a pumpkin soup with canned pumpkin, pumpkin puree, roasted pumpkin, or fresh pumpkin, based on what you have available! I’ve even thrown in a bonus crockpot (slow cooker) and Instant Pot pumpkin soup method!

Plus, this pumpkin soup with fresh pumpkin or canned makes for the perfect Fall soup for entertaining at dinner parties, the holidays, and more. Make them the talk of the evening by serving this vegan pumpkin soup up in mini pumpkins. Though soup bowls will, of course, work too! Just make sure to leave some leftovers because this vegan ginger pumpkin soup tastes even better the next day!

The Pumpkin Immune-Boost Soup Health Benefits

To say that I’ve waxed lyrical about these ingredients on my blog would be an understatement. But so is my love for this ginger turmeric pumpkin soup – so let’s go again with these healthy pumpkin soup benefits! Scroll right on past if you’re not bothered!

The Aromatic Properties

  • Turmeric: turmeric is fantastic for improving the antioxidant capacity within the body, protecting our bodies from harmful free radicals, improving heart health, inhibiting cancer cell growth, and having anti-inflammatory properties. Surprisingly, that’s just the tip of the iceberg of turmeric’s many health benefits!

    There are even studies showing that turmeric could improve brain function, reduce symptoms of depression, and in some cases even alleviate pain (as much as Ibuprofen/Prozac). So, what is the secret of this magic ingredient? It’s the curcumin found within the turmeric.

Just make sure to consume the turmeric with some freshly cracked black pepper (and optionally a healthy fat) to fully absorb the curcumin into your system and make the most of the turmeric benefits.

  • Ginger: Ginger contains similar health benefits, including anti-inflammatory, antioxidant, and improved heart and brain health properties. However, ginger also has several gut-friendly benefits. These include aiding with bloating, indigestion, pain, and nausea. Ginger can also help fight infection (thanks to the gingerol within), reduce harmful LDL cholesterol and blood sugar levels, and even reduce period pain! It also pairs amazingly with pumpkin in this pumpkin and carrot soup!
  • Garlic: I chuck garlic in everything and in levels strong enough to scare away even non-vampires. However, along with a delicious flavor, garlic is packed with health benefits. This includes containing several vitamins and minerals while also boasting immune-boosting properties (particularly when reducing colds), containing tons of antioxidants to reduce oxidative damage to our bodies, and reducing the risk of brain diseases like Alzheimer’s and dementia. It also reduces blood pressure and cholesterol levels and potentially even detoxes the body. Plus, it makes for a delicious vegan pumpkin soup!

The Vegetable Properties

  • Bell Peppers: Bell peppers are packed with vitamins, including vitamin C (150% the RDI in half a cup!), along with vitamins A, B6, K1, and E. Plus, several minerals, including iron, potassium, and folate. They also contain high levels of carotenoids, which are packed with immune-boosting and anti-inflammatory properties, as well as improved eye health!
  • Carrots: I love frugal, nutrient-dense ingredients like carrots. They’re packed with antioxidants (beta carotene – which is converted to vitamin A in our bodies!) as well as vitamin K1, vitamin B6, potassium, and fiber. The carotenoids within carrots come with several benefits, including a reduced risk of cancer, improved eye health, and lower blood cholesterol levels!
  • Pumpkin: Yes, even the pumpkin in this healthy pumpkin soup makes the list! Pumpkins are packed with vitamin A (245% the RDI in just one cup cooked pumpkin!) and moderate levels of vitamin C and several minerals (potassium, copper, manganese, iron, etc.). Vitamin A is known for its’ positive impact on the skin, the immune system, and ability to fight infections (along with vitamin C, E, Iron, and folate – all of which are found in pumpkin). More so, pumpkin is packed with antioxidants to neutralize harmful free radicals and reduce cell damage and may contain properties that can improve your eye health and heart health!

This easy pumpkin carrot soup may as well simply be called immune-boost soup!

The Healthy Vegan Pumpkin Soup Ingredients

Ingredients for pumpkin soup
  • Pumpkin: this easy pumpkin soup recipe is incredibly versatile, in that you can use raw fresh pumpkin (culinary/sugar pumpkins are best), pre-roasted pumpkin, or even make the pumpkin soup with canned pumpkin/ pumpkin puree. Check the recipe card for the exact amounts needed!
  • Aromatics: you’ll need onion (yellow or white) and garlic. I also used fresh turmeric and ginger – though you could use ground powder in a pinch.
  • Vegetables: this healthy pumpkin vegetable soup also contains carrots and orange bell peppers.
  • Vegetable stock: I used homemade vegetable stock and additional water. Adjust the amount of added salt in the recipe based on how salty your broth is!
  • Seasonings: all I used in this turmeric ginger pumpkin soup was salt and pepper (along with the ginger and turmeric) to perfectly compliment ad balance all the flavors without overwhelming the vegan pumpkin carrot soup.
  • Oil: use any neutral cooking oil like olive oil, avocado oil, or coconut oil. For an oil-free recipe, use water or vegetable broth instead.
  • Chili flakes: (optional) to add a little heat, add some chili flakes (or chili/cayenne powder) to taste.If you love spice, you might also like to garnish the pumpkin soup with chili oil.
  • Garnish: I used some leftover sauteed mushrooms, edible flowers, and a sprinkle of black sesame seeds. Read below for more options.

If you want to serve the vegan pumpkin soup in mini pumpkin/squash “bowls,” you’ll also need enough of those.

Optional Add-ins & Recipe Variations

  • Other seasonings: cumin, nutmeg, or cinnamon (added to taste) would work well.
  • Thyme/Sage: the combination of pumpkin with either thyme or sage are complete classics. I recommend adding a few fresh sprigs to the pumpkin carrot soup and removing them before blending.
  • Nutritional yeast: for a slightly nutty, cheesy flavor (add, to taste).
  • Sweetener: a little brown sugar or maple syrup can help slightly balance the flavors and add a hint of sweetness to the healthy pumpkin soup.
  • Other squash: you could also try this recipe with another type of squash, like butternut squash or kabocha squash.
  • If you want a creamier soup: reduce some of the water/broth and add a little coconut milk or coconut cream instead. Alternatively, swirl in a little dairy-free yogurt (like coconut yogurt) – within or to garnish this dairy-free pumpkin soup.
  • To garnish: there are several ways to garnish the ginger pumpkin soup. I love to use some kind of seed (pumpkin seeds would work very well or this seed sprinkle) and/or crispy onions or sage leaves.

How to Make Vegan Pumpkin Soup

Step 1: Prepare the ingredients

First, you’ll need to wash, chop, and peel the pumpkin into 1–2 inch pieces (save the seeds to roast and season!), thinly slice the carrots, and roughly chop the peppers.

Any scraps can be saved in a bag in the freezer to make homemade vegetable stock!

You’ll also need to finely chop the onion and garlic and mince the ginger and turmeric (if using fresh).

Prepped ingredients for pumpkin soup

To serve the ginger pumpkin soup in mini pumpkins: first, wash and clean the pumpkins well. Then slice off a “lid” from each one and use a spoon to scoop out the seedy/fleshy part within. Brush the interior of each one with a little oil and prod several times with a fork or knife. Then, bake in a preheated oven at 180ºC/350ºF for 35-40 minutes, or until tender and golden.

Like the idea of serving a dish in a mini pumpkin? You might also enjoy this pumpkin, quinoa, and kale salad, or mini pumpkin cakes in a pumpkin!

Cored mini pumpkins

Step 2: Sauté the aromatics

Heat a large, heavy-bottomed pan (or Dutch Oven) over medium heat with the oil (or a splash of water/broth. Once hot, add all the onion, garlic, ginger, and turmeric along with the chili flakes (if using). Sauté for 2-3 minutes until the onions begin to turn translucent.

Cooking aromatics in a large pot

Step 3: Add the vegetables

Then, add the chopped carrot, peppers, and pumpkin and continue to sauté for 10-12 minutes until the onions begin to caramelize and the veggies have started becoming tender and slightly browning (this will provide a delicious depth of flavor to the pumpkin carrot soup).

If you’re using pumpkin puree, allow the peppers and carrots to sauté/ slightly brown for several minutes before adding the puree and cooking for a further 8-10 minutes (this will reduce it slightly to enhance the flavor, though even 5 minutes is better than nothing).

Making pumpkin soup in a pot

Step 4: Add the liquid and simmer

Next, add the vegetable stock and water (I only use water if the stock is heavily salted; otherwise, you could use all vegetable stock).

Make sure that all the veggies are submerged. If not, then top it up with a little extra liquid.

Then add a lid to the pot (at a slight angle to allow steam to release). Reduce to medium-low heat, and gently simmer until the veggies are tender.

I used large pieces of pumpkin, so this took around 35 minutes. However, if you chop smaller pieces, this can take as low as 15 minutes.

Making pumpkin soup in a pot

Step 5: Blend the pumpkin carrot soup

Once the veggies are tender, use an immersion blender (be careful of splashes) to process the soup until smooth (or your desired consistency). Alternatively, you can use a blender, but you’ll need to do so in batches. Use a tea towel to hold down the lid while blending. The pressure from the steam can cause it to pop open otherwise.

Finally, taste the vegan pumpkin soup, add salt and pepper to taste, and adjust any other seasonings. Then, dish up with your toppings of choice and enjoy!

I serve the turmeric ginger pumpkin soup with a crusty loaf, naan, Greek pita, or even focaccia. You could alternatively top it with homemade croutons and/or kale chips.

Making pumpkin soup in a pot

Slow Cooker Pumpkin Soup

First, start by sauteing the ingredients (follow the first 3 steps above). Then, transfer the sauteed ingredients and liquid to your crockpot. Cover, and cook on LOW for 6-8 hours or HIGH for 3-4.

Then, use your immersion blender (or regular blender) to blitz into a smooth and creamy pumpkin soup. Finally, season, and enjoy your crockpot pumpkin soup with your toppings of choice!

Instant Pot Pumpkin Soup

I recommend slicing your pumpkin into smaller 1-inch pieces; otherwise, the cooking time will vary. I haven’t tested this method myself as I don’t own an Instant Pot, though a friend tried it for me.

Then, first, sauté the aromatics (garlic, onion, turmeric, ginger, and optionally chili flakes) for 2-3 minutes. Then add the veggies and saute for a further 5-8 minutes, until slightly browned. Don’t panic if the pumpkin sticks a little to the bottom since we’re adding liquid next.

Next, add the liquid, cover with a lid, and cook on MANUAL for 12 minutes. Allow it to slow release for 10 minutes before using the quick release and carefully opening the lid. If you’re using pumpkin puree, then 8-9 minutes on MANUAL should be enough.

Use an immersion blender (or use a regular blender in batches, using a tea towel to hold the lid shut). Next, taste, season, and enjoy your Instant Pot pumpkin soup!

Then, just fill them up with soup as if they were mini bowls.

homemade comforting pumpkin soup

How To Make Ahead & Store

Make ahead: For the best flavor, I recommend you make this pumpkin vegetable soup a day in advance and allow the flavors to meld overnight before serving.

Store: Store any leftover vegan pumpkin soup in an airtight container in the fridge for between 5-7 days.

Freeze: Allow the soup to cool and then transfer it to portioned containers (or reusable freezer bags) and freeze for up to three months. Thaw in the refrigerator overnight before reheating.

Reheat: Reheat it gently either on the stovetop over low heat or in the microwave (for 1 1/2 minutes, then stir, and heat in 30-second increments until heated through).

Recipe Notes & Top Tips

  • To use leftover Halloween pumpkins: These don’t taste as great as culinary pumpkins, so I recommend making the soup with a combination of pumpkin and sweet potato or another squash like butternut squash/ kabocha, etc.
  • To adjust the thickness: Simply adjust the amount of liquid used in the recipe. Remove some liquid from the pot before blending the mixture. You can then slowly re-introduce it until you achieve the correct consistency. Likewise, you’ll need to add a little additional liquid (broth or water) for a thinner soup.
  • If you want to add any coconut milk: Only add this after blending the soup to avoid it curdling the pumpkin soup.
  • Be careful using a blender: The steam will build up inside the machine and can cause the lid to pop off. Hold a tea towel over the lid while blending and crack it open often to release the steam. Using an immersion blender is easiest, but watch out for any hot splashes!

Other Pumpkin Recipes

Other Soup Recipes

If you try this pumpkin soup recipe, I’d love to hear your thoughts or questions below. Also, I’d appreciate a recipe card rating below, and feel free to tag me in your recipe recreations on Instagram @Alphafoodie!

Turmeric and Ginger Spiced Pumpkin Soup

5 from 26 votes
By: Samira
This healthy turmeric ginger pumpkin soup is creamy without cream, comforting, warming, and packed with immune-boosting health benefits! Best of all, this recipe is dairy-freegluten-free, and vegan and only requires below 10 ingredientsfresh or canned pumpkinone-pot, and under an hour on the stovetop (crockpot and InstantPot methods included!)
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Servings: 4 servings

Ingredients 
 

  • 2.9 pound pumpkin skinned, deseeded and roughly chopped
  • 5 large carrots red or orange; peeled and roughly chopped
  • 3 orange peppers deseeded and roughly chopped
  • 4 cups vegetable stock
  • 8 cups water
  • 1 large onion chopped
  • 2 cm piece of turmeric finely chopped; or 3/4 tsp turmeric powder
  • 8 cm piece of ginger finely chopped (around 3-3.5 Tbsp fresh or 3/4-1 tsp dried powder)
  • 6 garlic cloves crushed/chopped
  • 2 tbsp olive oil
  • tsp chilli flakes optional

 Optional toppings:

  • edible flowers
  • toasted mushrooms
  • seeds black sesame or pumpkin seeds
  • coconut milk or coconut cream to swirl into the soup

Check the Recipe Notes below for more optional add-ins!

    Instructions 

    Step 1: Prepare the ingredients

    • Wash, chop and peel the pumpkin into 1–2 inch pieces (save the seeds to roast and season!), thinly slice the carrots, and roughly chop the peppers.
      Finely chop the onion and garlic and mince the ginger and turmeric (if using fresh). Check recipe notes if you want to serve the soup in mini pumpkins.

    Step 2: Sauté the aromatics

    • Heat a large, heavy-bottomed pan (or Dutch Oven) over medium heat with the oil (or a splash of water/broth). 
      Once hot, add all the onion, garlic, ginger, and turmeric along with the chili flakes (if using), and sauté for 2-3 minutes until the onions begin to turn translucent.

    Step 3: Add the vegetables

    • Add the chopped carrot, peppers, and pumpkin and continue to sauté for 10-12 minutes until the onions begin to caramelize and the veggies have started becoming tender and slightly browning (this will provide a delicious depth of flavor to the pumpkin carrot soup).
      If you’re using pumpkin puree, allow the peppers and carrots to sauté/slightly brown for several minutes before adding the puree and cooking for a further 8-10 minutes (this will reduce it slightly to enhance the flavor, though even 5 minutes is better than nothing).

    Step 4: Add the liquid and simmer

    • Add the vegetable stock and water (I only use water if the stock is heavily salted; otherwise, you could use all vegetable stock). Make sure that all the veggies are submerged. If not, then top it up with a little extra liquid.
    • Place a lid on the pot (at a slight angle to allow steam to release), reduce the heat to medium-low, and gently simmer until the veggies are tender.
      I used large pieces of pumpkin, so this took around 35 minutes. However, if you chop smaller pieces, this can take as little as 15 minutes.

    Step 5: Blend the pumpkin carrot soup

    • Once the veggies are tender, use an immersion blender (be careful of splashes) to process the soup until smooth. Alternatively, you can use a blender, but you'll need to do so in batches and use a tea towel to hold down the lid while blending (the pressure from the steam can cause it to pop open otherwise).
    • Taste the soup, add salt and pepper to taste, and adjust any other seasonings. Then, add your toppings of choice and enjoy!
      I love to serve the turmeric ginger pumpkin soup with bread like a crusty loaf (with butter), naan, Greek pita, or even focaccia. You could alternatively top it with homemade croutons and/or kale chips.

    Slow Cooker Pumpkin Soup

    • Start by sauteing the ingredients (follow the first 3 steps above). Then, transfer the sauteed ingredients and liquid to your crockpot, cover, and cook on LOW for 6-8 hours or HIGH for 3-4.
    • Use your immersion blender (or regular blender) to blitz into a smooth and creamy pumpkin soup before seasoning with salt and pepper and serving!
      Finally, enjoy your crockpot pumpkin soup with your toppings of choice!

    Instant Pot Pumpkin Soup

    • I recommend slicing your pumpkin into smaller 1-inch pieces; otherwise, the cooking time will vary. I haven’t tested this method myself as I don’t own an Instant Pot, though I asked a friend to try it for me.
      Sauté the aromatics (garlic, onion, turmeric, ginger, and optionally chili flakes) for 2-3 minutes before adding the veggies and sauteing for a further 5-8 minutes, until slightly browned. Don’t panic if the pumpkin sticks a little to the bottom since we’re adding liquid next.
    • Add the liquid, cover with a lid, and cook on MANUAL for 12 minutes. Allow it to slow release for 10 minutes before using the quick release and carefully opening the lid. If you're using pumpkin puree, then 8-9 minutes on MANUAL should be enough.
      Use the immersion blender directly in the Instant Pot (or use a regular blender in batches, using a tea towel to hold the lid shut), taste, season, and enjoy your Instant Pot pumpkin soup!

    How to Make Ahead & Store

    • Make ahead: for the best flavor, I recommend you make this pumpkin vegetable soup a day in advance and allow the flavors to meld overnight before serving. 
      Store: store any leftover vegan pumpkin soup in an airtight container in the fridge for between 5-7 days. 
      Freeze: allow the soup to cool and then transfer it to portioned containers (or reusable freezer bags) and freeze for up to three months. Thaw in the refrigerator overnight before reheating. 
      Reheat: reheat it gently either on the stovetop over low heat or in the microwave (for 1½ minutes, then stir, and heat in 30-second increments until heated through).

    Notes

    To serve the ginger pumpkin soup in mini pumpkins: first, wash and clean the pumpkin(s) well. Then slice off a “lid” from the top and use a spoon to scoop out the seedy/fleshy part within. Brush the interior of each one with a little oil and prod several times with a fork or knife. Then, bake in a preheated oven at 350ºF/180ºC for 35-40 minutes, or until tender and golden.
    • To use leftover Halloween pumpkins: these don’t taste as great as culinary pumpkins, so I recommend making the soup with a combination of pumpkin and sweet potato or another squash like butternut squash/ kabocha, etc.
    • To adjust the thickness: simply adjust the amount of liquid used in the recipe. If you’re not sure how thin you want the soup to be, simply remove some liquid from the pot before blending the mixture. You can then slowly re-introduce it until you achieve the correct consistency. Likewise, you’ll need to add a little additional liquid (broth or water) for a thinner soup.
    • If you want to add any coconut milk: only add this after blending the soup to avoid it curdling the pumpkin soup.
    • Be careful using a blender: the steam will build up inside the machine and can cause the lid to pop off. I like to hold a tea towel over the lid while blending and crack it open often to release the steam. Using an immersion blender is easiest, but watch out for any hot splashes!
     
    Optional Add-ins & Recipe Variations:
    • Other seasonings: cumin, nutmeg, or cinnamon (added to taste) would work well.
    • Thyme/Sage: the combination of pumpkin with either thyme or sage are complete classics. I recommend adding a few fresh sprigs to the soup and removing them before blending.
    • Nutritional yeast: for a slightly nutty, cheesy flavor (add, to taste).
    • Sweetener: a little brown sugar or maple syrup can help slightly balance the flavors and add a hint of sweetness to the healthy pumpkin soup.
    • Other squash: you could also try this recipe with another type of squash, like butternut squash or kabocha squash.
    • If you want a creamier soup: reduce some of the water/broth and add a little coconut milk or coconut cream. Alternatively, swirl in a little dairy-free yogurt (like coconut yogurt) – within or to garnish this dairy-free pumpkin soup.
    • To garnish: there are several ways to garnish the ginger pumpkin soup. I love to use some kind of seed (pumpkins seeds would work very well or this seed sprinkle) and/or crispy onions or sage leaves.
     
    Check the blog post for more serving suggestions!
    Course: Appetizer, Main, Soup
    Cuisine: American
    Freezer friendly: 3 Months
    Shelf life: 5 Days

    Nutrition

    Serving: 1Serving, Calories: 241kcal, Carbohydrates: 42g, Protein: 6g, Fat: 8g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Sodium: 1038mg, Potassium: 1644mg, Fiber: 7g, Sugar: 20g, Vitamin A: 44252IU, Vitamin C: 152mg, Calcium: 133mg, Iron: 4mg

    Nutrition information is automatically calculated, so should only be used as an approximation.

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    5 Comments

    1. SUZANNE Forgeron says:

      The recipe sounds wonderful but I would be unable to peel and chop the pumpkin. You mentioned using pumpkin puree. However you did not mention what amount puree should be used as a substitute. Could you please send me the amount of puree I would use as a substitute.

      Thanks in advance for your response.

      Suzanne

      1. Support @ Alphafoodie says:

        Hi Suzanne,
        3 pounds pumpkin = 12 cups chopped = 6 cups cooked and drained. I hope this helps.

    2. Claire says:

      5 stars
      Very soothing ! Thank you for that recipe 🙂

    3. Doris says:

      It would be helpful to give a canned pumpkin equivalent or even fresh cooked pumpkin. I have no idea how much actual pumpkin is in a 2.9 pound pumpkin, and how do I find one of that exact weight??

      1. Support @ Alphafoodie says:

        Hi Doris,
        The recipe calls for skinned pumpkin flesh. 3 pounds = 12 cups chopped = 6 cups cooked and drained. I hope this helps.