Whole30 Creamy Pumpkin and Carrot Soup

Warm up with a bowl of this velvety Whole30 Creamy Pumpkin and Carrot Soup, a wholesome and satisfying dish packed with fall-inspired flavors. Made with nutrient-rich pumpkin puree, sweet carrots, and a blend of aromatic spices like cinnamon, nutmeg, and ginger, this easy-to-make soup achieves its creamy texture with coconut milk—perfect for those following a dairy-free or Whole30 diet. Ready in just 45 minutes, it’s a comforting, one-pot wonder that’s both meal-prep friendly and family-approved. Serve it hot with a sprinkle of fresh parsley for a vibrant finish, and enjoy a cozy, guilt-free dish that’s as nourishing as it is delicious!

Nutriscore Rating: 70/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium, diced onion
• 3 minced garlic cloves
• 3 medium, sliced carrots
• 15 oz canned pumpkin puree
• 4 cups chicken broth
• 1 cup coconut milk
• 1 teaspoon ground cinnamon
• 0.5 teaspoon ground nutmeg
• 0.5 teaspoon ground ginger
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoons, chopped (optional for garnish) fresh parsley

Directions

Step 1

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

Step 2

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

Step 3

Add the minced garlic and sliced carrots to the pot. Sauté for another 3 minutes, stirring occasionally.

Step 4

Stir in the canned pumpkin puree, then pour in the chicken broth. Bring the mixture to a boil.

Step 5

Lower the heat to a simmer and cover the pot. Let it cook for about 20 minutes, or until the carrots are tender.

Step 6

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

Step 7

Return the pureed soup to the pot and stir in the coconut milk until well combined.

Step 8

Season the soup with ground cinnamon, nutmeg, ginger, salt, and black pepper. Stir well to combine.

Step 9

Heat the soup over medium-low heat for an additional 5 minutes, stirring occasionally, to meld the flavors.

Step 10

Taste and adjust seasoning if necessary. Serve hot, garnished with chopped fresh parsley if desired.

Nutrition Facts

Serving size	(2029.6g)

Amount per serving	% Daily Value*
Calories	825.7

Total Fat 41.8g	0%
Saturated Fat 8.2g	0%
Polyunsaturated Fat 6.1g
Cholesterol 8.5mg	0%
Sodium 4820.8mg	0%
Total Carbohydrate 99.8g	0%
Dietary Fiber 22.1g	0%
Total Sugars 49.3g
Protein 22.7g	0%

Vitamin D 0IU	0%
Calcium 360.1mg	0%
Iron 10.5mg	0%
Potassium 2897.4mg	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: 43.4%

Protein: 10.5%

Carbs: 46.1%