Carrot Pumpkin Soup
User Reviews
5
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Prep Time
10 mins
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Cook Time
15 mins
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Total Time
25 mins
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Servings
6 servings
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Calories
226 kcal
Carrot Pumpkin Soup
Description
This soup begins by sautéing onions and garlic in olive oil to build a savory base. A mix of herbs and spices such as paprika, rosemary, oregano, and marjoram enhances the flavor profile, blending well with the naturally sweet pumpkin puree and diced carrots. Vegetable stock provides liquid for simmering until the carrots are tender.
After cooking, the mixture is pureed until smooth using a blender or immersion blender, then coconut milk is stirred in to add richness and creaminess without dairy. The seasoning is adjusted with salt and pepper to taste.
Served warm, this soup benefits from optional toppings like pepitas for texture and crushed red pepper flakes for heat, making it suitable as a comforting starter or light meal during cooler months.
Testing carrot tenderness before pureeing ensures the soup’s smooth consistency, and when blending hot liquids, venting the blender lid carefully helps prevent accidents.
Ingredients
- 1 tablespoon olive oil
- 1 medium yellow onion about 1 cup chopped onion, diced
- 2 cloves garlic minced
- ¼ teaspoon paprika
- ¼ teaspoon rosemary fresh or dry, finely chopped
- ¼ teaspoon oregano dry
- ¼ teaspoon marjoram dry
- 15 oz. pumpkin 1 large can or 1 ¾ cup pumpkin puree, puree
- 1 ½ cups carrot about 4 medium carrots, diced
- 2 cups vegetable stock
- 1 can coconut milk 12 oz or 1.5 cups, full fat
- ½ teaspoon salt approx ½ teaspoon salt and ¼ teaspoon pepper, to taste
- ½ teaspoon black pepper approx ½ teaspoon salt and ¼ teaspoon pepper, to taste
- ½ cup Pepitas optional
- 1-2 teaspoon red pepper flakes optional
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 tenderness before pureeing to achieve a smooth soup texture.
- Use caution when blending hot soup; vent the blender lid to allow steam to escape safely.
Nutrition Information
Show DetailsNutrition 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.
User Reviews
Overall Rating
5
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