Canned Pumpkin and Carrot Soup
User Reviews
5.0
39 reviews
Excellent
-
Prep Time
5 mins
-
Cook Time
5 mins
-
Total Time
35 mins
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Servings
4 servings
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Calories
156 kcal
-
Course
Main Course, Appetizer
Canned Pumpkin and Carrot Soup
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Warm, comforting and packed full of nutrients. This pumpkin and carrot soup is ready in under 30 minutes and is so simple to make!
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Ingredients
- 2 tablespoon olive oil
- 2 garlic cloves crushed
- 1 onion small; finely diced
- 4 carrots large, peeled & chopped
- 750 ml vegetable stock
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon ground cumin
- 1 pinch sea salt
- 1 pinch ground black pepper
- 425 g pumpkin puree canned
- 50 ml milk
Instructions
- Heat 2 tablespoon Olive oil in a large pan. Add 1 Onion and 2 Garlic cloves and cook over a low heat for 4 minutes.
- Add 4 Carrots and continue cooking for 3 minutes.
- Add 750 ml Vegetable stock, 1 pinch Sea salt, 1 pinch Ground black pepper, 0.5 teaspoon Ground cinnamon and 0.5 teaspoon Ground cumin. Simmer for 20 minutes.
- Add 425 g Pumpkin puree, mix in and continue simmering for 3 minutes.
- Use an immersion blender to blend until smooth. Add up to 50 ml Milk, as needed.
Notes
- One of our favourite ways to use leftovers of this canned pumpkin soup is to use it as a pasta sauce.
- We recommend using an immersion blender for this as putting hot soup in a jug blend can cause it to crack.
- Finish the soup off with some roasted pumpkin seeds.
- Fresh sage also goes really well with pumpkin.
- When you add the milk, make sure the heat is turned off.
- For a sweeter pumpkin soup, you can add a little bit of maple syrup.
Nutrition Information
Show Details
Serving
1portion
Calories
156kcal
(8%)
Carbohydrates
21g
(7%)
Protein
3g
(6%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
Monounsaturated Fat
5g
Cholesterol
2mg
(1%)
Sodium
809mg
(34%)
Potassium
486mg
(14%)
Fiber
5g
(20%)
Sugar
10g
(20%)
Vitamin A
27149IU
(543%)
Vitamin C
11mg
(12%)
Calcium
78mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 156 kcal
% Daily Value*
| Serving | 1portion | |
| Calories | 156kcal | 8% |
| Carbohydrates | 21g | 7% |
| Protein | 3g | 6% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 2mg | 1% |
| Sodium | 809mg | 34% |
| Potassium | 486mg | 10% |
| Fiber | 5g | 20% |
| Sugar | 10g | 20% |
| Vitamin A | 27149IU | 543% |
| Vitamin C | 11mg | 12% |
| Calcium | 78mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
39 reviews
Excellent
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