Healthy Pumpkin Soup

Cozy up with a bowl of Healthy Pumpkin Soup, a nutritious and flavorful dish perfect for cooler days. Made with roasted pumpkin, nutrient-packed carrots, and a hint of warming spices like cinnamon and nutmeg, this creamy soup is blended to smooth perfection with dairy-free coconut milk. Low in calories yet rich in vitamins, it’s an ideal dish for those seeking healthy comfort food without sacrificing taste. Ready in just 45 minutes, this vegan-friendly pumpkin soup is easy to prepare and can be garnished with crunchy pumpkin seeds and fresh parsley for added texture and color. Whether you're looking for a light lunch, a savory starter, or a quick weeknight dinner, this vibrant soup will warm your soul and boost your immunity.

Nutriscore Rating: 78/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 800 grams pumpkin (peeled, deseeded, and cubed)
• 2 tablespoons olive oil
• 1 large yellow onion (chopped)
• 2 cloves garlic (minced)
• 1 medium carrot (peeled and chopped)
• 0.5 teaspoons ground cinnamon
• 0.25 teaspoons ground nutmeg
• 3 cups vegetable stock
• 1 cup unsweetened coconut milk
• 1 teaspoon sea salt
• 0.5 teaspoons ground black pepper
• 2 tablespoons pumpkin seeds (optional, for garnish)
• 2 tablespoons fresh parsley (optional, for garnish)

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for 3-4 minutes until softened.

Step 3

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

Step 4

Add the cubed pumpkin, chopped carrot, ground cinnamon, and ground nutmeg. Stir to coat the vegetables in the spices.

Step 5

Pour in the vegetable stock, bring the mixture to a boil, then reduce the heat to a simmer. Cover the pot and cook for 20-25 minutes, or until the pumpkin and carrot are tender.

Step 6

Using an immersion blender, puree the soup until smooth. Alternatively, transfer the soup in batches to a blender and blend until creamy, being careful with the hot liquid.

Step 7

Return the soup to the pot if using a blender, and stir in the unsweetened coconut milk. Season with sea salt and black pepper to taste.

Step 8

Simmer for an additional 5 minutes to allow the flavors to meld.

Step 9

Serve the soup warm, garnished with pumpkin seeds and fresh parsley if desired.

Nutrition Facts

Serving size	2014.2 grams (2014.2g)

Amount per serving	% Daily Value*
Calories	972

Total Fat 47.80g	61%
Saturated Fat 11.50g	57%
Polyunsaturated Fat 4.80g
Cholesterol 0mg	0%
Sodium 4110mg	179%
Total Carbohydrate 124.40g	45%
Dietary Fiber 19.00g	68%
Total Sugars 43.50g
Protein 27.80g	56%

Vitamin D 0IU	0%
Calcium 808mg	62%
Iron 13mg	74%
Potassium 4585mg	98%

*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: 41.4%

Protein: 10.7%

Carbs: 47.9%