HP – Pumpkin and Carrot Soup
- Updated on Nov 16, 2022
HP – Pumpkin and Carrot Soup
Take your soups to the next level with this quick but quality pumpkin and carrot soup recipe. No more run of the mill soup for you!
Servings:3 servings
Calories:641kcal
Ingredients
- ½ hokkaido pumpkin (roughly 500g/17.5 oz)
- 4 carrot
- 1 apple
- 1 onion
- 2 tbsp olive oil
- ¼ cup water
- 3 cups vegetable broth
- 1 tbsp curry powder
- ½ cup low fat cream cheese (about 10% fat)
- Salt and pepper to taste
- ½ lemon juiced
For garnish
- 6 tbsp pumpkin seeds
- 3.5 oz low fat feta cheese
- 3 slices wholegrain bread
- pumpkin oil
- pickled pumpkin
Instructions
- Chop the pumpkin and carrots into rough cubes.½ hokkaido pumpkin, 4 carrot
- Dice the onion.1 onion
- Add the oil to a large pot and put on medium heat.2 tbsp olive oil
- Add the chopped veg and fry gently for five minutes, stirring occasionally.
- Chop the apple.1 apple
- Add the curry powder, apple and ¼ cup water and fry for another 2 minutes.1 tbsp curry powder, 6 tbsp pumpkin seeds, ¼ cup water
- Add the vegetable broth and let it all simmer for 15 minutes.3 cups vegetable broth
- Take off the heat. THEN, add the cream cheese and give it a good stir. NOTE: Don't boil the soup once the dairy is in, the fat might separate then.½ cup low fat cream cheese
- Use a masher or hand blender to give the soup a quick pulse. To finish the soup off add a pinch of salt and pepper and lemon juice. Have a test and see if it needs a little more salt or lemon. Done!Salt and pepper to taste, ½ lemon
- As you serve the soup, add some pickled pumpkin pieces, (roasted) pumpkin seeds and pumpkin oil to each bowl.pumpkin oil, pickled pumpkin
- Voilà, done!
NOTES
Gotta love a good soup! We also have a sped up, but still delicious, red onion soup over here. Yummy. If you’re looking for something more ‘main meal’, then this African peanut soup is top of the league!
Nutrition
Nutrition Facts
HP – Pumpkin and Carrot Soup
Amount per Serving
Calories
641
% Daily Value*
Fat
36
g
55
%
Saturated Fat
10
g
63
%
Trans Fat
0.01
g
Polyunsaturated Fat
8
g
Monounsaturated Fat
14
g
Cholesterol
39
mg
13
%
Sodium
1838
mg
80
%
Potassium
1380
mg
39
%
Carbohydrates
64
g
21
%
Fiber
11
g
46
%
Sugar
23
g
26
%
Protein
25
g
50
%
Vitamin A
16646
IU
333
%
Vitamin C
33
mg
40
%
Calcium
195
mg
20
%
Iron
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.
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