Low Sodium Creamy Pumpkin and Carrot Soup

Indulge in the cozy flavors of fall with our Low Sodium Creamy Pumpkin and Carrot Soup, a heartwarming bowl of goodness that's as healthy as it is delicious. This velvety soup combines the natural sweetness of pumpkin puree and fresh carrots with the rich creaminess of coconut milk, all enhanced by aromatic spices like cinnamon and nutmeg. Crafted with low sodium vegetable stock, it’s a perfect option for those mindful of their salt intake without compromising on flavor. The fragrant sauté of onion and garlic provides a flavorful base, while an easy blending process ensures a luxuriously smooth texture. Ready in just under an hour, this wholesome vegetarian soup is ideal for a comforting lunch or dinner. Serve it warm, garnished with fresh rosemary and parsley for an elegant finishing touch, and enjoy a nourishing meal that’s both satisfying and nutrient-packed.

Nutriscore Rating: 81/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 450 grams Pumpkin puree
• 300 grams Carrots
• 1 medium Onion
• 2 large Garlic cloves
• 750 milliliters Low sodium vegetable stock
• 400 milliliters Coconut milk
• 2 tablespoons Olive oil
• 1 teaspoon Ground cinnamon
• 0.5 teaspoon Ground nutmeg
• 0.25 teaspoon Black pepper
• 1 teaspoon Fresh rosemary
• 1 tablespoon Fresh parsley

Directions

Step 1

Peel and slice the carrots into thin rounds for faster cooking.

Step 2

Dice the onion and finely chop the garlic cloves.

Step 3

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

Step 4

Add the diced onion and garlic to the pot, cooking until the onion is translucent, about 5 minutes.

Step 5

Stir in the sliced carrots, cooking for about 5 more minutes until they start to soften.

Step 6

Add the pumpkin puree to the pot and mix well with the vegetables.

Step 7

Pour in the low sodium vegetable stock and bring the mixture to a boil.

Step 8

Reduce the heat, cover the pot, and let the soup simmer for about 20 minutes, or until the carrots are tender.

Step 9

Add ground cinnamon, nutmeg, and black pepper to the soup, stirring well.

Step 10

Use an immersion blender to puree the soup in the pot until smooth. Alternatively, let the soup cool slightly and blend in batches using a countertop blender.

Step 11

Return the blended soup to the pot over low heat and stir in the coconut milk until evenly combined.

Step 12

Adjust the seasoning if needed by adding more black pepper based on your taste preference.

Step 13

Serve hot, garnished with fresh rosemary and chopped parsley.

Nutrition Facts

Serving size	(2109.4g)

Amount per serving	% Daily Value*
Calories	902.9

Total Fat 43.0g	0%
Saturated Fat 8.6g	0%
Polyunsaturated Fat 6.4g
Cholesterol 9mg	0%
Sodium 783.7mg	0%
Total Carbohydrate 128.2g	0%
Dietary Fiber 25.5g	0%
Total Sugars 67.1g
Protein 10.8g	0%

Vitamin D 0IU	0%
Calcium 361.6mg	0%
Iron 8.7mg	0%
Potassium 2889.4mg	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: 41.0%

Protein: 4.6%

Carbs: 54.4%