Paleo Creamy Pumpkin and Carrot Soup
Warm, comforting, and brimming with nourishing flavors, this Paleo Creamy Pumpkin and Carrot Soup is a perfect blend of wholesome ingredients and velvety texture. Crafted with fresh carrots, pumpkin puree, and creamy coconut milk, this dairy-free recipe is infused with aromatic spices like cinnamon, nutmeg, and thyme for a delightful autumn-inspired profile. Packed with nutrients and naturally gluten-free, this paleo-friendly soup is quick and simple to prepare, with only 45 minutes from start to table. Whether you're looking for a healthy lunch, cozy dinner, or an appetizer to impress guests, this vibrant soup—topped with crunchy pumpkin seeds and fresh parsley—is a heartwarming dish that delivers both flavor and wellness. Ideal for fall gatherings or anytime you crave a bowl of pure comfort!
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Recipe Information
Ingredients
- 2 tablespoons extra-virgin olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 4 medium carrots, sliced
- 2 cups pumpkin puree
- 4 cups chicken broth
- 1 can (approximately 13.5 ounces) coconut milk
- 0.5 teaspoon ground cinnamon
- 0.25 teaspoon ground nutmeg
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 1 teaspoon fresh thyme leaves
- 0.25 cup pumpkin seeds
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and sauté for about 5 minutes, or until the onion becomes translucent.
Stir in the minced garlic and cook for another 1 minute until fragrant.
Add the sliced carrots to the pot and cook for about 5 minutes, stirring occasionally.
Pour in the pumpkin puree and chicken broth, and stir to combine.
Bring the mixture to a boil, then reduce the heat to low and let it simmer for 20 minutes, or until the carrots are tender.
Remove the pot from heat and use an immersion blender to blend the soup until smooth. Alternatively, transfer the soup to a blender and blend in batches.
Return the smooth soup to the pot and stir in the coconut milk, ground cinnamon, ground nutmeg, salt, black pepper, and fresh thyme leaves.
Heat gently, mixing well until the soup is heated through.
Taste and adjust seasoning as needed.
Serve the soup hot, garnished with pumpkin seeds and freshly chopped parsley if desired.
Nutrition Facts
Calories |
1090 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.0 g | 77% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 11.0 g | ||
| Cholesterol | 10 mg | 3% | |
| Sodium | 4854 mg | 211% | |
| Total Carbohydrate | 120.1 g | 44% | |
| Dietary Fiber | 26.3 g | 94% | |
| Total Sugars | 61.1 g | ||
| Protein | 33.6 g | 67% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 403 mg | 31% | |
| Iron | 14.9 mg | 83% | |
| Potassium | 3480 mg | 74% | |
*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.
