Carrot Pumpkin Soup
User Reviews
5.0
45 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
25 mins
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Servings
6 servings
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Calories
226 kcal
Carrot Pumpkin Soup
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Carrot pumpkin soup is a creamy, warm and hearty vegan soup made with pantry staples. Make a big pot and enjoy it all week long.
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Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion, diced (about 1 cup chopped onion)
- 2 cloves garlic, minced
- ¼ teaspoon paprika
- ¼ teaspoon Rosemary, finely chopped fresh or dry
- ¼ teaspoon oregano dry
- ¼ teaspoon marjoram dry
- 15 oz. pumpkin puree 1 large can or 1 ¾ cup pumpkin puree
- 1 ½ cups carrots, diced (about 4 medium carrots)
- 2 cups vegetable stock
- 1 can full fat coconut milk (12 oz or 1.5 cups)
- ½ teaspoon salt and black pepper to taste (approx ½ teaspoon salt and ¼ teaspoon pepper)
- ½ cup Optional: pepitas
- 1-2 teaspoon Optional: Red Pepper Flakes
Instructions
- Heat olive oil in a 4 quart pot over medium heat.
- Add onions, and sauté for about 3 minutes, until translucent, then add garlic and sauté another minute.
- Next, add herbs, spices, pumpkin puree, carrots, and vegetable stock. Stir well, heat to a simmer and top with lid while carrots cook.
- Simmer until carrots are tender, approximately 8-10 minutes.
- Remove from heat and puree using an immersion or stick blender, or by transferring to a blender or food processor and pureeing in 2-3 batches until smooth.
- Stir in coconut milk, and season to taste with salt and pepper.
- Serve with pepitas, crushed red pepper or chopped herbs (optional).
Notes
- Test carrots for doneness before pureeing. If the carrots are not soft enough, your soup will not turn out pleasantly smooth.
- If using a blender to puree, be very careful when transferring hot liquid. Be sure to vent the lid by removing the top round handle from the lid and covering it with a tea towel so steam can safely escape.
Nutrition Information
Show Details
Calories
226kcal
(11%)
Carbohydrates
14g
(5%)
Protein
4g
(8%)
Fat
19g
(29%)
Saturated Fat
13g
(65%)
Polyunsaturated Fat
2g
Monounsaturated Fat
3g
Trans Fat
0.003g
Sodium
349mg
(15%)
Potassium
464mg
(13%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin A
16552IU
(331%)
Vitamin C
8mg
(9%)
Calcium
50mg
(5%)
Iron
4mg
(22%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 226 kcal
% Daily Value*
| Calories | 226kcal | 11% |
| Carbohydrates | 14g | 5% |
| Protein | 4g | 8% |
| Fat | 19g | 29% |
| Saturated Fat | 13g | 65% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.003g | 0% |
| Sodium | 349mg | 15% |
| Potassium | 464mg | 10% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin A | 16552IU | 331% |
| Vitamin C | 8mg | 9% |
| Calcium | 50mg | 5% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
45 reviews
Excellent
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