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–+ servings
white bowl of pumpkin carrot soup with cream drizzled over it
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Pumpkin Carrot Soup

Loaded with pumpkin, carrots and spices, this pumpkin carrot soup recipe is a healthy and creamy soup perfect for the fall.
Course Soup
Cuisine American
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4
Calories 152kcal
Author Ryan Beck

Ingredients

  • 2 tablespoon unsalted butter
  • 1 sweet onion, chopped
  • 4 garlic cloves, minced
  • 2 teaspoon fresh ginger, grated
  • 3 cups pumpkin (about 1 lb), peeled, seeded and cut into 1 inch chunks
  • 1 ½ cups carrots (about ½ lb), peeled and cut into 1 inch chunks
  • 4 cups low-sodium vegetable broth
  • 1 teaspoon cumin
  • 1 teaspoon salt
  • ¾ teaspoon ground cinnamon
  • ¼ teaspoon ground black pepper
  • ½ cup heavy cream
  • 1 tablespoon honey
  • 1 tablespoon thyme, diced
  • roasted pumpkin seeds

Instructions

  • In a large pot, melt the butter and add the onions and cook for about 5-7 minutes or until soft and translucent. Add the garlic and garlic and cook for 30 seconds.
  • Add the pumpkin, carrots, broth, cumin, cinnamon, salt and pepper to the pot and bring to a boil. Reduce the heat to medium and cook until vegetables are tender, which should take about 20-25 minutes. Turn the heat off and puree with a handheld immersion blender until smooth. You can also add to blender in batches and puree.
  • Add the heavy cream and honey and stir. Bring to simmer and taste and adjust the seasoning if needed. If you need to thin the soup, just add some water. Serve in bowls and top with some thyme and pumpkin seeds.

Notes

  • Make sure you use a pumpkin that is best for eating, not carving.
  • Use quality low-sodium vegetable or chicken broth. Remember a lot of the flavor will come from the broth.
  • Use an immersion blender to puree the vegetables. It is much easier than adding to the blender in batches.
  • Do not skip on adding the heavy cream as it adds richness and mouthfeel you wouldn’t get otherwise. If you don’t want to use heavy cream, you could try coconut milk.

Nutrition

Serving: 1bowl | Calories: 152kcal | Carbohydrates: 23g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 0g | Monounsaturated Fat: 0g | Trans Fat: 0g | Cholesterol: 19mg | Sodium: 792mg | Potassium: 642mg | Fiber: 2g | Sugar: 12g