Low Fat Creamy Pumpkin and Carrot Soup

Warm up with a wholesome and flavorful bowl of Low Fat Creamy Pumpkin and Carrot Soup, the perfect marriage of velvety pumpkin puree and naturally sweet carrots. This low-calorie recipe is packed with nutritious ingredients like fresh vegetables, low-fat milk, and aromatic spices such as cumin and nutmeg, delivering a rich depth of flavor without the extra calories. Smoothly blended to a luxurious texture, this soup is comfort food at its healthiest, featuring a splash of olive oil and a fragrant vegetable broth base. Quick to prepare in just 45 minutes and ready to serve four, it's a fantastic choice for a light lunch or a starter course. Garnish with fresh parsley for a vibrant, herbaceous finish, and enjoy this creamy, dairy-light delight that's guilt-free yet utterly satisfying. Perfect for chilly evenings or fall gatherings, this recipe is a must-try for lovers of healthy, hearty soups.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 400 grams Pumpkin puree
• 300 grams Carrots
• 1 medium Onion
• 2 units Garlic cloves
• 1000 milliliters Low sodium vegetable broth
• 200 milliliters Low-fat milk
• 1 tablespoon Olive oil
• 1 teaspoon Ground cumin
• 0.5 teaspoon Ground nutmeg
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Chopped fresh parsley

Directions

Step 1

Peel the carrots and chop them into small pieces.

Step 2

Dice the onion and mince the garlic cloves.

Step 3

In a large pot, heat the olive oil over medium heat.

Step 4

Add the onion and garlic to the pot, and sauté for 3-4 minutes until the onion is translucent and fragrant.

Step 5

Add the chopped carrots to the pot and cook, stirring occasionally, for another 5 minutes.

Step 6

Stir in the pumpkin puree and mix well with the vegetables.

Step 7

Pour in the vegetable broth and bring the mixture to a boil.

Step 8

Lower the heat to a simmer and let the soup cook for about 20 minutes, or until the carrots are very tender.

Step 9

Remove the pot from heat. Using an immersion blender, blend the soup until smooth and creamy. Alternatively, allow the soup to cool slightly and blend in batches in a countertop blender.

Step 10

Return the blended soup to the pot over low heat.

Step 11

Stir in the low-fat milk, cumin, nutmeg, salt, and black pepper, and let the soup warm through for another 2-3 minutes, adjusting seasoning to taste.

Step 12

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

Nutrition Facts

Serving size	(2110.2g)

Amount per serving	% Daily Value*
Calories	734.6

Total Fat 31.6g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 4.7g
Cholesterol 24mg	0%
Sodium 2151.8mg	0%
Total Carbohydrate 102.4g	0%
Dietary Fiber 23.2g	0%
Total Sugars 47.9g
Protein 21.5g	0%

Vitamin D 84IU	0%
Calcium 607.5mg	0%
Iron 11.0mg	0%
Potassium 3103.6mg	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: 36.5%

Protein: 11.0%

Carbs: 52.5%