Healthy Pumpkin Soup

Nutriscore Rating: 71/100

Cozy up with a bowl of Healthy Pumpkin Soup, a nutritious and flavorful dish perfect for cooler days. Made with roasted pumpkin, nutrient-packed carrots, and a hint of warming spices like cinnamon and nutmeg, this creamy soup is blended to smooth perfection with dairy-free coconut milk. Low in calories yet rich in vitamins, it’s an ideal dish for those seeking healthy comfort food without sacrificing taste. Ready in just 45 minutes, this vegan-friendly pumpkin soup is easy to prepare and can be garnished with crunchy pumpkin seeds and fresh parsley for added texture and color. Whether you're looking for a light lunch, a savory starter, or a quick weeknight dinner, this vibrant soup will warm your soul and boost your immunity.

Recipe Information

• Prep Time: 15 min
• Cook Time: 30 min
• Total Time: 45 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

13 items

• 800 grams pumpkin (peeled, deseeded, and cubed)
• 2 tablespoons olive oil
• 1 large yellow onion (chopped)
• 2 cloves garlic (minced)
• 1 medium carrot (peeled and chopped)
• 0.5 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg
• 3 cups vegetable stock
• 1 cup unsweetened coconut milk
• 1 teaspoon sea salt
• 0.5 teaspoons ground black pepper
• 2 tablespoons pumpkin seeds (optional, for garnish)
• 2 tablespoons fresh parsley (optional, for garnish)

📝 Instructions

9 steps

1. Heat the olive oil in a large pot over medium heat.

2. Add the chopped onion and sauté for 3-4 minutes until softened.

3. Stir in the minced garlic and cook for another 1 minute until fragrant.

4. Add the cubed pumpkin, chopped carrot, ground cinnamon, and ground nutmeg. Stir to coat the vegetables in the spices.

5. Pour in the vegetable stock, bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and cook for 20-25 minutes, or until the pumpkin and carrot are tender.

6. Using an immersion blender, puree the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until creamy, being careful with the hot liquid.

7. Return the soup to the pot if using a blender, and stir in the unsweetened coconut milk. Season with sea salt and black pepper to taste.

8. Simmer for an additional 5 minutes to allow the flavors to meld.

9. Serve the soup warm, garnished with pumpkin seeds and fresh parsley if desired.

Nutrition Facts

1 serving (504.5g)

Calories		240
% Daily Value*
Total Fat		11.6 g	15%
	Saturated Fat	3.0 g	15%
	Polyunsaturated Fat	0.5 g
Cholesterol		0 mg	0%
Sodium		924 mg	40%
Total Carbohydrate		31.3 g	11%
	Dietary Fiber	5.0 g	18%
	Total Sugars	10.6 g
Protein		7.1 g	14%
Vitamin D		0.6 mcg	3%
Calcium		96 mg	7%
Iron		3.0 mg	17%
Potassium		1175 mg	25%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 425 cal (41.0%%)

Protein: 112 cal (10.8%%)

Carbs: 500 cal (48.2%%)