Heart-Healthy Creamy Pumpkin and Carrot Soup
Warm, comforting, and packed with nourishing ingredients, this Heart-Healthy Creamy Pumpkin and Carrot Soup is the perfect choice for a wholesome meal. Featuring the natural sweetness of pumpkin puree and vibrant carrots, this silky-smooth soup gets an aromatic boost from fresh ginger, garlic, and warming spices like cinnamon and nutmeg. Made with olive oil, unsweetened almond milk, and low-sodium vegetable broth, this recipe prioritizes heart health without sacrificing flavor. Ready in under an hour, it’s ideal for busy weeknights or cozy weekends. Serve it hot and garnish with fresh herbs for a delightful and nutrient-rich dish that your family will love. Perfect for anyone seeking dairy-free, low-sodium, and vegetable-forward soup recipes!
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Recipe Information
Ingredients
- 2 cups Pumpkin puree
- 3 medium Carrots
- 2 tablespoons Olive oil
- 1 medium Onion
- 3 cloves Garlic
- 4 cups Low-sodium vegetable broth
- 1 cup Unsweetened almond milk
- 1 inch piece Fresh ginger
- 0.5 teaspoon Ground cinnamon
- 0.25 teaspoon Ground nutmeg
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
Instructions
Peel and dice the carrots into small pieces to ensure even cooking.
Chop the onion and mince the garlic cloves.
In a large pot over medium heat, add the olive oil. Once hot, add the onion and sauté until translucent, about 5 minutes.
Add the minced garlic and freshly grated ginger, stirring constantly for 1 minute until fragrant.
Add the diced carrots and continue to sauté for another 5 minutes, stirring occasionally.
Stir in the pumpkin puree, vegetable broth, ground cinnamon, ground nutmeg, salt, and black pepper.
Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for 20 minutes or until the carrots are tender.
Using an immersion blender, puree the soup until smooth. Alternatively, transfer the soup to a blender and blend in batches, then return to the pot.
Stir in the almond milk and heat the soup gently over low heat, ensuring it does not boil.
Taste and adjust seasoning with more salt and pepper if needed.
Serve hot, garnished with fresh herbs if desired.
Nutrition Facts
Calories |
802 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.0 g | 59% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 7.3 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 2095 mg | 91% | |
| Total Carbohydrate | 92.1 g | 33% | |
| Dietary Fiber | 23.0 g | 82% | |
| Total Sugars | 36.6 g | ||
| Protein | 11.6 g | 23% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 723 mg | 56% | |
| Iron | 9.5 mg | 53% | |
| Potassium | 2845 mg | 61% | |
*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.
