There is no way I let fall pass by without making myself a bowl of healthy creamy pumpkin carrot soup! It’s a must try if you haven’t made it already. It’s so easy to make, extremely filling and guilt-free cause this pumpkin soup is also very low in calories.
This recipe comes together with a few main ingredients along with some spices that you most likely have in your kitchen. The curry brings an Asian flavor while the coconut milk adds a tropical twist so get out your soup pots and let’s get souping mama’s!
What Makes This Soup Healthy?
Healthy – This soup is extremely low in saturated fat, sodium, cholesterol, and carbs. This makes it perfect for almost all diet plans and health problems like high-cholesterol, high blood pressure and even diabetes.
Carrots – are high in beta-carotene which converts to vitamin A in the body. As you may already know, vitamin A helps strengthen the immune system, improves eye health, vision and skin health.
Pumpkin – contains healthy nutrients like vitamin A, E, & C, plus omega-3 fatty acids, zinc, selenium, iron, magnesium, and similar to carrots, beta-carotene.
Adding this delicious fall vegetable to your diet can help strengthen your immune system, reduce how frequent you get sick and help your body recover faster from infections.
Healthy Creamy Pumpkin Carrot Soup Recipe
Ingredients for 8 servings | Total time: 30 minutes
- 5 cups of pumpkin (peeled, seeded, & diced)
- 4 large carrots (peeled & diced)
- 2 medium onions (diced)
- 5 garlic cloves (minced)
- 2 tablespoons of olive oil
- 4 cups of vegetable broth (low-sodium)
- 1 cup of coconut milk (fat-free)
- 1 1/2 teaspoons of ground curry
- 1 teaspoon of ground ginger
- 1 teaspoon of salt
- 1/2 teaspoon of finely ground black pepper
How To Make Pumpkin Carrot Soup
Grab a large soup pot and set it over medium-high heat. Stir in the onions and let them sauté until translucent. Next, stir in the garlic and curry and stir for a minute or until aromatic.
Throw in the carrots and pumpkin and give it a toss for a minute before adding in the vegetable broth. Let it come to a boil before lowering the heat. Add in the salt, black pepper, ginger and cover to simmer until cooked through.
This process should take around 20 minutes, make sure to stir occasionally. Once the veggies are cooked, cut off the heat and let it cool slightly. Grab an immersion blender and puree the soup and make sure not to leave any chunks.
You want the soup to be extra creamy. Once done, transfer back over low-heat and pour in the coconut milk, give it a stir or two and as soon as it starts to bubble, cut off the heat.
Pour into soup bowls and garnish with some lemon slices, freshly chopped parsley, or roasted pumpkin seeds. You can also swirl in some extra coconut milk for decoration and taste.
Pumpkin Carrot Soup Nutrition Facts
Each serving of this pumpkin carrot soup has | 83 calories | 3.7g total fat | 0.6g saturated fat | 0mg cholesterol | 240mg sodium | 11.8g total carbs | 2.1g fiber | 3.8g total sugars | 1.5g protein | 34mg calcium | 1mg iron | 384mg potassium | These facts are based on a 2000-calorie diet
How To Store This Pumpkin Carrot Soup
You can store this soup in the fridge for up to 5 days and simply reheat it on the stove top with 1/2 a cup of vegetable broth to help thin it out and restore its consistency. For freezing, place the soup in freezer-safe containers and let the soup thaw completely before reheating. I’ve kept this for up to 1 month in the freezer and it tasted great.
Want More Healthy Soup Recipes?
- Low Calorie Lasagna Soup
- 6 Healthy Zucchini Soup Recipes You Must Try
- 28 Healthy Winter Soups For The Cold Days
- 6 Healthy Potato Soup Recipes To Try This Winter
Conclusion
I hope you try and enjoy this healthy pumpkin carrot soup recipe and if you do, let me know your thoughts in the comments below. You can find me on Pinterest, Flipboard, Threads, & Facebook for more awesome healthy low-calorie recipes. Until next time, stay awesome!
