Low Fat Creamy Pumpkin and Carrot Soup
Indulge in the comforting warmth of this **Low Fat Creamy Pumpkin and Carrot Soup**, a wholesome and nutritious recipe perfect for cozy evenings or light lunches. Packed with vibrant flavors, this velvety soup combines sweet pumpkin puree and earthy carrots with a fragrant blend of sautéed garlic, onion, and warming spices like cumin and nutmeg. Made creamy with low-fat milk and thickened naturally with blended vegetables, this soup is both heart-healthy and satisfying. With its quick 45-minute preparation time and straightforward steps, it’s an easy, low-calorie meal for the whole family. Garnished with fresh parsley, each bowl is a delightfully colorful way to enjoy nutrient-packed ingredients without sacrificing flavor or richness. Perfect for anyone looking for a dairy-light, comforting fall-inspired dish!
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 400 grams Pumpkin puree
- 300 grams Carrots
- 1 medium Onion
- 2 units Garlic cloves
- 1000 milliliters Low sodium vegetable broth
- 200 milliliters Low-fat milk
- 1 tablespoon Olive oil
- 1 teaspoon Ground cumin
- 0.5 teaspoon Ground nutmeg
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 tablespoons Chopped fresh parsley
Instructions
Peel the carrots and chop them into small pieces.
Dice the onion and mince the garlic cloves.
In a large pot, heat the olive oil over medium heat.
Add the onion and garlic to the pot, and sauté for 3-4 minutes until the onion is translucent and fragrant.
Add the chopped carrots to the pot and cook, stirring occasionally, for another 5 minutes.
Stir in the pumpkin puree and mix well with the vegetables.
Pour in the vegetable broth and bring the mixture to a boil.
Lower the heat to a simmer and let the soup cook for about 20 minutes, or until the carrots are very tender.
Remove the pot from heat. Using an immersion blender, blend the soup until smooth and creamy. Alternatively, allow the soup to cool slightly and blend in batches in a countertop blender.
Return the blended soup to the pot over low heat.
Stir in the low-fat milk, cumin, nutmeg, salt, and black pepper, and let the soup warm through for another 2-3 minutes, adjusting seasoning to taste.
Ladle the soup into bowls and garnish with chopped fresh parsley before serving.
Nutrition Facts
Calories |
735 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.6 g | 41% | |
| Saturated Fat | 8.2 g | 41% | |
| Polyunsaturated Fat | 4.7 g | ||
| Cholesterol | 24 mg | 8% | |
| Sodium | 2152 mg | 94% | |
| Total Carbohydrate | 102.4 g | 37% | |
| Dietary Fiber | 23.2 g | 83% | |
| Total Sugars | 47.9 g | ||
| Protein | 21.5 g | 43% | |
| Vitamin D | 2.1 mcg | 11% | |
| Calcium | 608 mg | 47% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 3104 mg | 66% | |
*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.
