Pumpkin Soup with Canned Pumpkin and Carrots
This easy pumpkin soup with canned pumpkin and carrots is creamy, comforting and ready in 35 minutes. Canned pumpkin means no peeling or roasting, while carrots add natural sweetness and body.
Servings: 4 servings
Calories: 177kcal
Ingredients
- 2 tablespoons of Olive oil
- 1 Onion small; finely diced
- 2 Garlic cloves crushed
- 400 g of Carrots peeled & chopped
- 750 ml of Vegetable stock (low salt)
- 0.5 teaspoon of Ground cinnamon
- 0.5 teaspoon of Ground cumin
- ¼ teaspoon of Fine sea salt
- ½ teaspoon of Ground black pepper
- 425 g of Pumpkin puree canned
- 50 ml of Milk
Instructions
- Heat the oil: Heat 2 tablespoons of Olive oil in a large saucepan over a medium-low heat.
- Soften the onion and garlic: Add 1 Onion (finely diced) and 2 Garlic cloves (crushed) and cook gently for about 4 minutes, stirring regularly, until the onion has started to soften.
- Add the carrots: Add 400 g of Carrots (chopped) and cook for another 3 minutes, stirring them through the onion and garlic.
- Add the stock and simmer: Pour in 750 ml of Vegetable stock (low salt) and add 0.5 teaspoon of Ground cinnamon, 0.5 teaspoon of Ground cumin, ¼ teaspoon of Fine sea salt and ½ teaspoon of Ground black pepper.
- Simmer the carrots: Bring to a gentle simmer and cook for about 20 minutes, or until the carrots are completely tender.
- Add the canned pumpkin: Stir in 425 g of Pumpkin puree and simmer for another 3 minutes.
- Blend: Take the pan off the heat and use an immersion blender to blend the soup until completely smooth. Blend for a little longer than you think you need to if you want an especially silky texture.
- Add the milk: Stir in up to 50 ml of Milk until the soup has the consistency you like. Taste and adjust the salt, pepper or cumin before serving.
Don't rush this stage with very high heat. You want the onion soft and sweet rather than browned and the garlic shouldn't burn.
They don't need to soften completely at this point because they will finish cooking in the stock.
You should be able to press a piece of carrot easily with the back of a spoon. Properly softened carrots are important for getting a really smooth soup.
Unlike fresh pumpkin, canned pumpkin has already been cooked, so it doesn't need a long cooking time. At this stage you are simply heating it through and letting the flavours come together.
Notes
- Make sure you buy pumpkin purée rather than pumpkin pie filling. They look similar but will give very different results.
- Cut the carrots into evenly sized pieces so they become tender at the same time.
- Don't rush the carrots. They should be completely soft before you blend the soup or the texture can be grainy.
- Keep the soup at a gentle simmer rather than a vigorous boil.
- An immersion blender is the easiest way to keep this a one-pan recipe.
- If using a jug blender, let the soup cool first and blend it carefully in batches.
- Add the milk after taking the pan off the heat. Taste before adding more salt, as vegetable stocks vary enormously in saltiness.
- For a thicker canned pumpkin soup, hold back a little of the stock and add it after blending only if needed.
- For a dairy-free version, use unsweetened plant milk or coconut milk.
- Fresh sage, thyme, ginger, curry powder and chilli all pair well with pumpkin.
- Roasted pumpkin seeds or homemade croutons are an easy way to add some contrasting crunch.
- Make a double batch during soup season and freeze individual portions for quick lunches.
- Don't throw away leftovers - the thick soup makes an excellent quick pumpkin pasta sauce.
Nutrition
Serving: 1portion | Calories: 177kcal | Carbohydrates: 24g | Protein: 3g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 0.4mg | Sodium: 417mg | Potassium: 616mg | Fibre: 7g | Sugar: 11g | Vitamin A: 33274IU | Vitamin C: 13mg | Calcium: 93mg | Iron: 2mg
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