Mediterranean Diet Creamy Pumpkin and Carrot Soup

Warm up your soul with our Mediterranean Diet Creamy Pumpkin and Carrot Soup—a velvety blend of nutrient-rich pumpkin and sweet carrots, delicately spiced with cumin and coriander. This wholesome recipe combines the natural sweetness of vegetables with the creaminess of coconut milk, while a splash of lemon juice adds a vibrant tang to every spoonful. Perfect for fall or any time you crave a comforting yet healthy dish, this soup is lightened with olive oil, making it a Mediterranean diet-approved option. Ready in just 45 minutes, it’s an easy, one-pot recipe that’s perfect for busy weeknights. Garnished with fresh parsley, this comforting bowl of goodness is not only visually stunning but also packed with flavor and nourishment. Serve it with crusty whole-grain bread or a light side salad for a balanced, satisfying meal.

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Pumpkin puree
• 300 grams Carrots
• 1 medium Onion
• 2 large Garlic cloves
• 2 tablespoons Extra virgin olive oil
• 1 liter Vegetable broth
• 200 ml Coconut milk
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 2 tablespoons Fresh parsley
• 1 tablespoon Lemon juice

Directions

Step 1

Begin by peeling and slicing the carrots into thin rounds. Finely chop the onion and mince the garlic cloves.

Step 2

In a large pot, heat the extra virgin olive oil over medium heat. Add the chopped onion and sauté for about 5 minutes until translucent.

Step 3

Add the minced garlic, ground cumin, and ground coriander. Cook for an additional 1-2 minutes until the spices are fragrant.

Step 4

Stir in the sliced carrots and cook for about 5 minutes, allowing them to slightly soften.

Step 5

Add the pumpkin puree to the pot and stir well to combine all ingredients.

Step 6

Pour in the vegetable broth, and season with salt and black pepper. Increase the heat to bring the mixture to a boil.

Step 7

Once boiling, reduce the heat to low, cover the pot, and let it simmer for 20 minutes, or until the carrots are tender.

Step 8

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

Step 9

Return the blended soup to the pot and stir in the coconut milk and lemon juice. Reheat gently over low heat if necessary.

Step 10

Taste the soup and adjust seasoning as needed.

Step 11

Serve warm, garnished with freshly chopped parsley.

Nutrition Facts

Serving size	(2215.1g)

Amount per serving	% Daily Value*
Calories	1198.7

Total Fat 53.1g	0%
Saturated Fat 10.2g	0%
Polyunsaturated Fat 7.2g
Cholesterol 10mg	0%
Sodium 5044.0mg	0%
Total Carbohydrate 170.4g	0%
Dietary Fiber 38.4g	0%
Total Sugars 66.7g
Protein 29.7g	0%

Vitamin D 0IU	0%
Calcium 484.4mg	0%
Iron 15.8mg	0%
Potassium 4376.6mg	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: 37.4%

Protein: 9.3%

Carbs: 53.3%