Paleo Creamy Pumpkin and Carrot Soup

Cozy up with a steaming bowl of Paleo Creamy Pumpkin and Carrot Soup, a nourishing blend of seasonal vegetables, warm spices, and creamy coconut milk. This dairy-free, gluten-free recipe combines the natural sweetness of carrots and pumpkin with a hint of cinnamon and nutmeg for a perfectly balanced flavor profile. Simmered with chicken broth and infused with fresh thyme, this velvety soup is both comforting and nutrient-packed. Topped with crunchy roasted pumpkin seeds and a sprinkle of fresh parsley, it’s as visually stunning as it is delicious. Ready in just 45 minutes and easy to prepare, this wholesome dish makes an ideal paleo-friendly lunch or dinner option—perfect for cozy fall evenings or meal prep days.

Nutriscore Rating: 73/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1 medium onion, diced
• 3 garlic cloves, minced
• 4 medium carrots, sliced
• 2 cups pumpkin puree
• 4 cups chicken broth
• 1 can (approximately 13.5 ounces) coconut milk
• 0.5 teaspoon ground cinnamon
• 0.25 teaspoon ground nutmeg
• 1 teaspoon sea salt
• 0.5 teaspoon black pepper
• 1 teaspoon fresh thyme leaves
• 0.25 cup pumpkin seeds
• 2 tablespoons fresh parsley, chopped (optional, for garnish)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onion and sauté for about 5 minutes, or until the onion becomes translucent.

Step 3

Stir in the minced garlic and cook for another 1 minute until fragrant.

Step 4

Add the sliced carrots to the pot and cook for about 5 minutes, stirring occasionally.

Step 5

Pour in the pumpkin puree and chicken broth, and stir to combine.

Step 6

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

Step 7

Remove the pot from heat and use an immersion blender to blend the soup until smooth. Alternatively, transfer the soup to a blender and blend in batches.

Step 8

Return the smooth soup to the pot and stir in the coconut milk, ground cinnamon, ground nutmeg, salt, black pepper, and fresh thyme leaves.

Step 9

Heat gently, mixing well until the soup is heated through.

Step 10

Taste and adjust seasoning as needed.

Step 11

Serve the soup hot, garnished with pumpkin seeds and freshly chopped parsley if desired.

Nutrition Facts

Serving size	(2264.9g)

Amount per serving	% Daily Value*
Calories	1090.0

Total Fat 60.0g	0%
Saturated Fat 11.3g	0%
Polyunsaturated Fat 11.0g
Cholesterol 9.8mg	0%
Sodium 4853.6mg	0%
Total Carbohydrate 120.1g	0%
Dietary Fiber 26.3g	0%
Total Sugars 61.1g
Protein 33.6g	0%

Vitamin D 0IU	0%
Calcium 402.6mg	0%
Iron 14.9mg	0%
Potassium 3480.1mg	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: 46.8%

Protein: 11.6%

Carbs: 41.6%