Pumpkin and Carrot Soup

Warm up your soul with this velvety Pumpkin and Carrot Soup, a comforting blend of seasonal flavors and aromatic spices. Perfectly balanced with the natural sweetness of roasted pumpkin and carrots, this soup is elevated with a fragrant mix of cumin, coriander, and a hint of nutmeg. Sautéed onions and garlic form a flavorful base, while creamy optional add-ins enhance its silky texture. Quick to prepare in just 40 minutes, this one-pot recipe is ideal for a cozy lunch or dinner. Serve it hot with a sprinkle of crunchy pumpkin seeds for an elegant garnish, and enjoy a wholesome, satisfying bowl bursting with fall-inspired nutrition.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 500 g pumpkin
• 300 g carrots
• 1 large onion
• 2 pieces garlic cloves
• 2 tbsp olive oil
• 1 liter vegetable stock
• 1 tsp ground cumin
• 1 tsp ground coriander
• 0.25 tsp nutmeg
• 0.5 tsp salt
• 0.25 tsp black pepper
• 50 ml cream (optional)
• 2 tbsp pumpkin seeds (for garnish, optional)

Directions

Step 1

Peel and de-seed the pumpkin, then chop it into small chunks.

Step 2

Peel and chop the carrots into similar-sized chunks.

Step 3

Finely chop the onion and mince the garlic cloves.

Step 4

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

Step 5

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

Step 6

Stir in the ground cumin, ground coriander, and nutmeg, cooking for another 1-2 minutes to release the spices' aroma.

Step 7

Add the chopped pumpkin and carrots to the pot, stirring to coat them in the spice mixture.

Step 8

Pour in the vegetable stock, ensuring the vegetables are fully submerged.

Step 9

Bring the soup to a boil, then reduce the heat to a simmer. Cover and cook for 20-25 minutes, or until the pumpkin and carrot are tender.

Step 10

Remove the pot from the heat and allow the soup to cool slightly.

Step 11

Using a blender or immersion blender, puree the soup until smooth. Add more stock if needed to achieve your desired consistency.

Step 12

Return the soup to the pot and reheat gently. Season with salt and black pepper to taste.

Step 13

If desired, stir in the cream for added richness.

Step 14

Serve hot, garnished with pumpkin seeds if using, and enjoy!

Nutrition Facts

Serving size	(2099.5g)

Amount per serving	% Daily Value*
Calories	1267.2

Total Fat 66.0g	0%
Saturated Fat 19.8g	0%
Polyunsaturated Fat 6.0g
Cholesterol 56.7mg	0%
Sodium 3788.1mg	0%
Total Carbohydrate 152.1g	0%
Dietary Fiber 28.2g	0%
Total Sugars 54.1g
Protein 34.8g	0%

Vitamin D 0IU	0%
Calcium 478.7mg	0%
Iron 14.3mg	0%
Potassium 5067.4mg	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: 44.3%

Protein: 10.4%

Carbs: 45.3%