Mediterranean Diet Creamy Pumpkin and Carrot Soup
Warm your soul with this Mediterranean Diet Creamy Pumpkin and Carrot Soup, a wholesome blend of comforting flavors and velvety textures. Featuring nutrient-rich pumpkin puree, sweet carrots, and fragrant spices like ground cumin and coriander, this soup is both delicious and healthful. Coconut milk adds a luscious creaminess, while lemon juice and fresh parsley brighten the dish with a subtle tang and freshness. Prepared with extra virgin olive oil and vegetable broth, this 100% plant-based recipe is perfect for those seeking a nourishing, dairy-free option that aligns with Mediterranean diet principles. Ready in just 45 minutes, it’s an easy yet elegant choice for cozy dinners or entertaining guests. Keywords: Mediterranean diet, creamy pumpkin soup, carrot soup, healthy soup, plant-based recipe, dairy-free.
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Recipe Information
Ingredients
- 500 grams Pumpkin puree
- 300 grams Carrots
- 1 medium Onion
- 2 large Garlic cloves
- 2 tablespoons Extra virgin olive oil
- 1 liter Vegetable broth
- 200 ml Coconut milk
- 1 teaspoon Ground cumin
- 1 teaspoon Ground coriander
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 2 tablespoons Fresh parsley
- 1 tablespoon Lemon juice
Instructions
Begin by peeling and slicing the carrots into thin rounds. Finely chop the onion and mince the garlic cloves.
In a large pot, heat the extra virgin olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.
Add the minced garlic, ground cumin, and ground coriander. Cook for an additional 1-2 minutes until the spices are fragrant.
Stir in the sliced carrots and cook for about 5 minutes, allowing them to slightly soften.
Add the pumpkin puree to the pot and stir well to combine all ingredients.
Pour in the vegetable broth, and season with salt and black pepper. Increase the heat to bring the mixture to a boil.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for 20 minutes, or until the carrots are tender.
Remove the pot from the heat. Using an immersion blender, puree 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 and stir in the coconut milk and lemon juice. Reheat gently over low heat if necessary.
Taste the soup and adjust seasoning as needed.
Serve warm, garnished with freshly chopped parsley.
Nutrition Facts
Calories |
1199 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 53.1 g | 68% | |
| Saturated Fat | 10.2 g | 51% | |
| Polyunsaturated Fat | 7.2 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 5044 mg | 219% | |
| Total Carbohydrate | 170.4 g | 62% | |
| Dietary Fiber | 38.4 g | 137% | |
| Total Sugars | 66.7 g | ||
| Protein | 29.7 g | 59% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 484 mg | 37% | |
| Iron | 15.8 mg | 88% | |
| Potassium | 4377 mg | 93% | |
*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.
