Heart-Healthy Creamy Pumpkin and Carrot Soup

Warm your soul with this Heart-Healthy Creamy Pumpkin and Carrot Soup, a velvety blend of wholesome ingredients that's both nourishing and flavorful. Packed with vibrant pumpkin puree, naturally sweet carrots, and the comforting spices of cinnamon and nutmeg, this soup is a perfect balance of cozy and nutritious. Enriched with unsweetened almond milk for a creamy texture without the added dairy, and simmered in low-sodium vegetable broth for a heart-smart touch, this recipe is ideal for a healthy lunch or light dinner. Fresh ginger adds a hint of zest, while sautéed onions and garlic deepen the flavor for a truly satisfying bowl. Ready in under an hour, this nutritious soup is easy to prepare, beautifully spiced, and perfect for chilly days. Serve it with crusty whole-grain bread or a side salad for a complete meal that’s as good for your body as it is for your taste buds!

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:30 mins

Total Time:50 mins

Servings: 4

Ingredients

• 2 cups Pumpkin puree
• 3 medium Carrots
• 2 tablespoons Olive oil
• 1 medium Onion
• 3 cloves Garlic
• 4 cups Low-sodium vegetable broth
• 1 cup Unsweetened almond milk
• 1 inch piece Fresh ginger
• 0.5 teaspoon Ground cinnamon
• 0.25 teaspoon Ground nutmeg
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper

Directions

Step 1

Peel and dice the carrots into small pieces to ensure even cooking.

Step 2

Chop the onion and mince the garlic cloves.

Step 3

In a large pot over medium heat, add the olive oil. Once hot, add the onion and sauté until translucent, about 5 minutes.

Step 4

Add the minced garlic and freshly grated ginger, stirring constantly for 1 minute until fragrant.

Step 5

Add the diced carrots and continue to sauté for another 5 minutes, stirring occasionally.

Step 6

Stir in the pumpkin puree, vegetable broth, ground cinnamon, ground nutmeg, salt, and black pepper.

Step 7

Bring the mixture to a boil, then reduce the heat to low, cover, and let simmer for 20 minutes or until the carrots are tender.

Step 8

Using an immersion blender, puree the soup until smooth. Alternatively, transfer the soup to a blender and blend in batches, then return to the pot.

Step 9

Stir in the almond milk and heat the soup gently over low heat, ensuring it does not boil.

Step 10

Taste and adjust seasoning with more salt and pepper if needed.

Step 11

Serve hot, garnished with fresh herbs if desired.

Nutrition Facts

Serving size	(2095.4g)

Amount per serving	% Daily Value*
Calories	802.1

Total Fat 46.0g	0%
Saturated Fat 8.8g	0%
Polyunsaturated Fat 7.3g
Cholesterol 9.8mg	0%
Sodium 2095.4mg	0%
Total Carbohydrate 92.1g	0%
Dietary Fiber 23.0g	0%
Total Sugars 36.6g
Protein 11.6g	0%

Vitamin D 87.8IU	0%
Calcium 722.8mg	0%
Iron 9.5mg	0%
Potassium 2844.7mg	0%

*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.

Source of Calories

Fat: 50.0%

Protein: 5.6%

Carbs: 44.4%