Whole30 Creamy Pumpkin and Carrot Soup
Cozy up with a bowl of this rich and velvety Whole30 Creamy Pumpkin and Carrot Soup—a nourishing and flavorful option that's perfect for chilly days. Made with wholesome ingredients like sweet carrots, canned pumpkin purée, and creamy coconut milk, this dairy-free and gluten-free recipe is spiced to perfection with notes of cinnamon, nutmeg, and ginger. It’s a breeze to prepare in under 45 minutes, using simple techniques like sautéing and blending to create a luxuriously smooth texture. Whether you’re following a Whole30 diet or just craving a healthy, comforting soup, this recipe is a delightful choice. Serve it as a starter or pair it with a crisp salad or Whole30-approved bread for a satisfying meal!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced onion
- 3 minced garlic cloves
- 3 medium, sliced carrots
- 15 oz canned pumpkin puree
- 4 cups chicken broth
- 1 cup coconut milk
- 1 teaspoon ground cinnamon
- 0.5 teaspoon ground nutmeg
- 0.5 teaspoon ground ginger
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons, chopped (optional for garnish) fresh parsley
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion and sauté for 5 minutes, or until the onion is translucent.
Add the minced garlic and sliced carrots to the pot. Sauté for another 3 minutes, stirring occasionally.
Stir in the canned pumpkin puree, then pour in the chicken broth. Bring the mixture to a boil.
Lower the heat to a simmer and cover the pot. Let it cook for about 20 minutes, or until the carrots are tender.
Remove the pot from heat and use an immersion blender to puree the soup until smooth. Alternatively, carefully transfer the soup to a blender in batches to puree.
Return the pureed soup to the pot and stir in the coconut milk until well combined.
Season the soup with ground cinnamon, nutmeg, ginger, salt, and black pepper. Stir well to combine.
Heat the soup over medium-low heat for an additional 5 minutes, stirring occasionally, to meld the flavors.
Taste and adjust seasoning if necessary. Serve hot, garnished with chopped fresh parsley if desired.
Nutrition Facts
Calories |
133 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.7 g | 9% | |
| Saturated Fat | 1.3 g | 7% | |
| Polyunsaturated Fat | 0.7 g | ||
| Cholesterol | 1 mg | 0% | |
| Sodium | 733 mg | 32% | |
| Total Carbohydrate | 16.1 g | 6% | |
| Dietary Fiber | 3.7 g | 13% | |
| Total Sugars | 8.1 g | ||
| Protein | 3.7 g | 7% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 62 mg | 5% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 474 mg | 10% | |
*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.
