Pumpkin and Carrot Soup is full of taste, flavor, antioxidants, fiber, minerals, and vitamins, and is a winter soup that really warms you up.
Pumpkin and Carrot Soup
- 6 cups Freshly prepared chicken stock, fat free
- 1/2 cup Whole fresh basil leaves
- 1 tbsp Canola oil
- 4 cloves Garlic, minced
- 1 large Onion, chopped
- 3 cups Pumpkin, cut into cubes
- 1 cup Carrots, cut into cubes
- 1 tsp Fresh ginger, crushed
- 1/2 tsp Black pepper
- 6 wedges Fresh lemon
- 1 cup Whole wheat croutons, 60 gm
- 1/4 cup Parsley, chopped
- 1/2 cup Fresh coriander, chopped
In a medium size saucepan heat the oil, add the onions, garlic, ginger, coriander, & pepper. Sautee lightly on medium heat for 3 minutes
Add the pumpkin, carrots and basil leaves
Add the chicken stock and bring the mixture to boil, then reduce the heat to medium, cover and simmer for 25 minutes
Remove from heat and blend until smooth, then bring back to boiling
Remove from the stove
Garnish with roasted croutons and chopped parsley
Season with lemon to taste
Pumpkin and Carrot soup is a nutritious dish appropriate for people with heart disease, diabetes, pregnant and lactating mothers and seniors. People with diabetes should consider that 1 cup = 1 carbohydrate serving. People with kidney disease are advised to consult their dietician for potassium content.
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