Low Carb Creamy Pumpkin and Carrot Soup

Treat yourself to a bowl of comforting, Low Carb Creamy Pumpkin and Carrot Soup, a hearty and healthy dish that's bursting with flavor. This velvety soup combines the natural sweetness of pumpkin puree and tender carrots with the warm, earthy notes of ground cinnamon, ginger, and nutmeg. Made with a splash of rich coconut milk, it’s completely dairy-free while maintaining a luscious, creamy texture. A light yet satisfying option, this soup is perfect for those following a low-carb lifestyle or anyone looking for a wholesome meal. Quick to prepare in just 45 minutes, it’s ideal for busy weeknights or as a cozy starter. Garnished with fresh parsley for a pop of color and freshness, this nutrient-packed soup will quickly become a family favorite.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 2 cups Pumpkin puree
• 2 medium Carrots
• 2 tablespoons Olive oil
• 1 medium Onion
• 2 pieces Garlic cloves
• 4 cups Vegetable broth
• 1 cup Coconut milk
• 1 teaspoon Ground cinnamon
• 1 teaspoon Ground ginger
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 0.25 teaspoon Nutmeg
• 2 tablespoons Fresh parsley

Directions

Step 1

Peel and chop the carrots into small pieces. Finely chop the onion and garlic.

Step 2

Heat olive oil in a large pot over medium heat.

Step 3

Add the chopped onion and garlic to the pot and sauté for 3-4 minutes until the onion becomes translucent.

Step 4

Add the chopped carrots to the pot and continue to sauté for another 4 minutes.

Step 5

Stir in the pumpkin puree and vegetable broth. Bring the mixture to a boil.

Step 6

Lower the heat and let the soup simmer for 20 minutes, or until the carrots are tender.

Step 7

Remove the pot from heat and use a hand blender to puree the soup until it is smooth. Alternatively, let the soup cool slightly, then blend in batches in a regular blender until smooth.

Step 8

Return the pureed soup to the pot and heat over low heat. Stir in the coconut milk.

Step 9

Season the soup with cinnamon, ginger, salt, black pepper, and nutmeg. Adjust seasoning to taste.

Step 10

Heat the soup gently, stirring occasionally, until it's well combined and heated through.

Step 11

Ladle the soup into bowls and garnish with freshly chopped parsley before serving.

Nutrition Facts

Serving size	(1998.1g)

Amount per serving	% Daily Value*
Calories	1116.8

Total Fat 51.5g	0%
Saturated Fat 10.5g	0%
Polyunsaturated Fat 9.4g
Cholesterol 9.8mg	0%
Sodium 3622.3mg	0%
Total Carbohydrate 151.7g	0%
Dietary Fiber 33.0g	0%
Total Sugars 60.1g
Protein 26.1g	0%

Vitamin D 0IU	0%
Calcium 401.7mg	0%
Iron 13.0mg	0%
Potassium 3667.1mg	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: 39.5%

Protein: 8.9%

Carbs: 51.7%