Canned Pumpkin and Carrot Soup
User Reviews
5
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Prep Time
5 mins
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Cook Time
30 mins
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Total Time
35 mins
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Servings
4 servings
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Calories
156 kcal
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Course
Main Course, Appetizer
Canned Pumpkin and Carrot Soup
Description
Canned Pumpkin and Carrot Soup combines canned pumpkin puree with freshly cooked carrots, all simmered in vegetable stock and spiced delicately with cinnamon and cumin. Cooking the onion and garlic first softens their flavor before adding the carrots and stock, which are then simmered to tenderize the vegetables. After blending the soup to a smooth consistency, a small amount of milk is stirred in to soften the texture.
The flavor is mildly sweet from the pumpkin and carrots, accented by subtle earthiness from cumin and warmth from cinnamon. The soup's creamy texture comes from both the pureed vegetables and the added milk, making it easily adaptable to preference by adjusting milk quantity. This preparation method yields a velvety, comforting soup suitable for cool days.
This soup can be served as a starter or a light main dish. In addition to serving it as a traditional soup, it can double as a sauce over pasta. Complementing it with roasted pumpkin seeds or fresh sage can add texture and herbal notes to each serving.
To blend safely, use an immersion blender instead of a jug blender to avoid cracking from hot liquids. Add milk after removing the soup from heat to prevent curdling. For a touch of sweetness, maple syrup can be stirred in according to taste.
Ingredients
- 2 tablespoon olive oil
- 2 garlic crushed, cloves
- 1 onion small; finely diced
- 4 carrot large, peeled & chopped
- 750 ml vegetable stock
- 0.5 teaspoon ground cinnamon
- 0.5 teaspoon cumin ground
- 1 pinch salt sea salt
- 1 pinch black pepper ground
- 425 g pumpkin canned, puree
- 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
- Use an immersion blender to safely puree hot soup without risk to your blender container.
- Add milk only after removing the pot from heat to avoid curdling.
- Try roasted pumpkin seeds or fresh sage to garnish and add flavor contrast.
- Maple syrup can be added for a sweeter variation of the soup.
- The soup can be repurposed as a sauce for pasta dishes.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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