5.0 from 39 votes
Canned Pumpkin and Carrot Soup
Warm, comforting and packed full of nutrients. This pumpkin and carrot soup is ready in under 30 minutes and is so simple to make!
Prep Time
5 mins
Cook Time
5 mins
Total Time
35 mins
Servings: 4 servings
Calories: 156 kcal
Course:
Main Course , Appetizer
Cuisine:
American , British
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.
Cup of Yum
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
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
% 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.