Peel and cut the carrots into 1/2-inch pieces, finely chop the onion, mince garlic, and grate the ginger; measure spices.

Warm 1 tablespoon olive oil in a 5- to 6-quart pot over medium heat until shimmering; add the onion and cook 5–6 minutes until softened, then add garlic, ginger, 1 teaspoon cumin, 1/2 teaspoon coriander, 1/4 teaspoon black pepper, and a pinch of salt and cook 30–45 seconds until fragrant.

Add the carrots and 6 cups low-sodium stock, bring to a simmer, cover partially, and reduce heat to maintain a gentle simmer for 18–22 minutes until carrots are very tender.

Remove the pot from heat and purée the soup with an immersion blender until smooth (or blend in batches in a countertop blender, returning soup to the pot). Rewarm gently over low heat if needed, then stir in 1 tablespoon lemon juice and 2 tablespoons chopped parsley.

Taste and season with 1/2 to 1 teaspoon kosher salt as needed; stir in 1/3 cup light coconut milk or yogurt if using, and serve topped with a drizzle of olive oil, chopped parsley, and toasted pumpkin seeds if desired.