Low Carb Creamy Pumpkin and Carrot Soup
Warm up with a bowl of Low Carb Creamy Pumpkin and Carrot Soup, a healthy and delicious comfort food that's perfect for chilly days. This velvety soup combines the natural sweetness of pumpkin puree and carrots with aromatic spices like cinnamon, ginger, and nutmeg, creating a perfectly balanced flavor profile. Coconut milk adds a rich and creamy texture, while vegetable broth keeps the soup light and low-carb. It's quick and easy to prepare, taking just 45 minutes from start to finish, and serves as a great option for meal prepping. Garnished with fresh parsley for a burst of color and freshness, this wholesome soup is both nourishing and satisfying, ideal as a light lunch or starter dish. Perfect for pumpkin lovers seeking a fall-inspired recipe that's keto-friendly and dairy-free!
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Recipe Information
Ingredients
- 2 cups Pumpkin puree
- 2 medium Carrots
- 2 tablespoons Olive oil
- 1 medium Onion
- 2 pieces Garlic cloves
- 4 cups Vegetable broth
- 1 cup Coconut milk
- 1 teaspoon Ground cinnamon
- 1 teaspoon Ground ginger
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 0.25 teaspoon Nutmeg
- 2 tablespoons Fresh parsley
Instructions
Peel and chop the carrots into small pieces. Finely chop the onion and garlic.
Heat olive oil in a large pot over medium heat.
Add the chopped onion and garlic to the pot and sauté for 3-4 minutes until the onion becomes translucent.
Add the chopped carrots to the pot and continue to sauté for another 4 minutes.
Stir in the pumpkin puree and vegetable broth. Bring the mixture to a boil.
Lower the heat and let the soup simmer for 20 minutes, or until the carrots are tender.
Remove the pot from heat and use a hand blender to puree the soup until it is smooth. Alternatively, let the soup cool slightly, then blend in batches in a regular blender until smooth.
Return the pureed soup to the pot and heat over low heat. Stir in the coconut milk.
Season the soup with cinnamon, ginger, salt, black pepper, and nutmeg. Adjust seasoning to taste.
Heat the soup gently, stirring occasionally, until it's well combined and heated through.
Ladle the soup into bowls and garnish with freshly chopped parsley before serving.
Nutrition Facts
Calories |
1117 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.5 g | 66% | |
| Saturated Fat | 10.5 g | 52% | |
| Polyunsaturated Fat | 9.4 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 3622 mg | 157% | |
| Total Carbohydrate | 151.7 g | 55% | |
| Dietary Fiber | 33.0 g | 118% | |
| Total Sugars | 60.1 g | ||
| Protein | 26.1 g | 52% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 402 mg | 31% | |
| Iron | 13.0 mg | 72% | |
| Potassium | 3667 mg | 78% | |
*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.
