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overhead view of a bowl of creamy pumpkin soup on a black background with a spoon and lemon wedges.
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Easy Carrot Pumpkin Soup

An autumnal carrot pumpkin soup that is packed with warm flavors. The perfect mix of textures and flavors for a cozy evening on the couch.
Course Appetizer, Main Course, Soup
Cuisine American
Prep Time 15 minutes
Cook Time 20 minutes
Servings 4 -6
Calories 368kcal
Author Adina

Equipment

  • Large soup pot or Dutch oven
  • Immersion blender

Ingredients

  • 1.7 lbs pumpkin 800 g, Note 1
  • 1.3 lbs carrots 600 g
  • 1 thumb-size piece of ginger
  • 2 garlic cloves
  • 1 onion
  • 2 tablespoons butter or olive or coconut oil
  • 1 teaspoon coriander
  • 1 teaspoon cumin
  • ⅛ teaspoon nutmeg
  • ½ teaspoon red pepper flakes or to taste
  • 4 ½ cups vegetable broth 1 liter, Note 2
  • 1 can coconut milk
  • 2 tablespoons soy sauce
  • 1-2 tablespoon lemon juice to taste
  • 2 tablespoons pepitas
  • fine sea salt and black pepper
  • fresh parsley or cilantro

Instructions

  • Chop pumpkin: Halve the pumpkin or squash and peel it (Hokkaido pumpkin doesn’t need peeling, but anything else does). Slice it thickly and cut the slices into even cubes.
  • Chop vegetables: Peel the carrots and cut them into slightly smaller cubes than the pumpkin cubes. Peel and chop the onion, garlic, and ginger, and keep them separated.
  • Saute: Melt the butter in a large pot. Cook the onion on medium heat for about 3 minutes or until translucent. Add the garlic, ginger, cumin, coriander, a few gratings of nutmeg, red pepper flakes, salt, and pepper, and stir for 30 seconds.
  • Add pumpkin and carrot cubes and stir for 2-3 minutes.
  • Simmer: Add stock, cover, bring to a boil, and simmer for 15-20 minutes or until soft.
  • Blend the soup with an immersion blender (Notes 3,4).
  • Add coconut milk, soy sauce, and one tablespoon of lemon juice. Stir well and reheat the soup.
  • Adjust the taste with more lemon juice, salt, and pepper.
  • Roast the pepitas (if not already roasted) in a dry pan for 2-3 minutes or until golden and fragrant. Shake the pan frequently, and don’t let them unattended; they will burn quickly. Transfer them to a plate until ready to serve.
  • Sprinkle the soup with the roasted seeds and chopped parsley or cilantro before serving. You can swirl a little coconut milk into each bowl if you like.

Notes

  1. I always use Hokkaido pumpkin (red Kuri squash) or butternut squash; they have the best flavor. If you choose something else, ensure it’s a flavorful sort, for instance, sugar pumpkin.
  2. You can also use chicken stock.
  3. For blending hot soups and liquids, it’s best to use an immersion blender. If using a blender, let the soup cool slightly. Otherwise, it might cause an explosion.
  4. Blend the soup in batches. Place a folded kitchen towel on top of the blender and hold it in place with your hand. Increase the speed gradually. Transfer the soup to a pot and repeat with the next batch.

Nutrition

Serving: 1bowl | Calories: 368kcal | Carbohydrates: 38g | Protein: 9g | Fat: 24g | Saturated Fat: 19g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.003g | Cholesterol: 1mg | Sodium: 1714mg | Potassium: 1472mg | Fiber: 6g | Sugar: 17g | Vitamin A: 41708IU | Vitamin C: 31mg | Calcium: 134mg | Iron: 6mg