Carrot Pumpkin Soup

Have I gone overboard on the pumpkin recipes? I think not. 

The weather is starting to cool down in Connecticut. That can only mean one thing. Soup season! I love this recipe because it’s easy and comforting. Not only that, but adding carrot brings sweetness to this soup AND there are a lot of benefits of carrots. So you can feel good about eating and serving it. The pumpkin gives the soup its creamy texture. But alas, there is no dairy!

You can usually find canned pumpkin throughout the year, so bookmark this recipe for after the holidays, too! 🙂

paleo-carrot-pumpkin-soup-easy-recipeIt’s not too late to add this easy paleo soup recipe to your Thanksgiving day menu. Try this as a precursor to the main event!

We all know how popular pumpkin is in autumn. As you can see by my baby photo below I’ve always enjoyed this season.

mangia paleo pumpkin loveThis holiday I give thanks to pumpkin for being so delicious and versatile in recipes. Oh, and family and friends and stuff. 😉 Haha!


  • 10 ounces canned pumpkin (about 3.4 can)
  • 6 carrots
  • 1 small yellow onion
  • ½ cup apple sauce
  • 24-30 ounces vegetable broth
  • 2 garlic cloves
  • 1.5 tsp ginger
  • 2 tsp sea salt
  • 1 tbsp olive oil
  • Bay leaf

Did you notice how many accessible ingredients there are? YUP. 10 or under as usual. 😉carrot-pumpkin-apple-soup-paleo-gluten-free


  1. Roughly chop carrots, onion, and garlic. This doesn’t need to be perfect since you’ll be pureeing it later.
  2. Toss the veggies in olive oil and 1 tsp salt. Then place them on a baking sheet. Roast in 375 degree oven for 25 minutes or until tender. The softer they are the better because it will create a smoother consistency when you blend the veggies.
  3. When the veggies are done, heat ½ the amount of vegetable broth in a stove pot. Add roasted vegetables. Puree with a hand blender until smooth.
  4. Add all remaining ingredients, apple sauce, ginger, sea salt, bay leaf, and remaining vegetable broth. Stir to combine.
  5. Simmer on medium-high heat for 5 minutes then stir and let simmer on low for additional 15 minutes. If you use bay leaf remove it before serving.

autumn-paleo-soup-dairy-free-recipeServes about 5-6 medium to large bowls of soup.

MANGIA! and Happy Thanksgiving to my US readers. I give thanks to you for being so wonderful and supportive! Have a great holiday.

4 thoughts on “Carrot Pumpkin Soup

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