Healthy Pumpkin and Carrot Soup Recipe

Pumpkin and Carrot Soup is full of taste, flavor, antioxidants, fiber, minerals, and vitamins, and is a winter soup that really warms you up.

Healthy Pumpkin and Carrot Soup Recipe
For Illustration Only

Pumpkin and Carrot Soup

Course: Soup
Keyword: Pumpkin and Carrot Soup
Servings: 6
Calories: 80kcal


  • 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
  • Serve hot
  • 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.
Source: JHAH

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