This luscious spicy pumpkin carrot soup is perfect for those days when only soup will do, when you want nothing more than a warming, veg-packed meal and a crunchy slice of bread to dunk too.
And you want it on the table in 20 MINUTES (me, like every day!)
Plus, it’s packed with flavor and texture: the delicious pumpkin and carrot make an irresistible orange CREAMY SOUP, while curry, turmeric, and chili flakes are perfect to jazz up that delicate and sweet flavor.
This soup so good, cheap and healthy that you will make it over and over again!
Another great bonus is that, with just a few cheap ingredients, you can make up a big batch in one go and then keep leftovers in the fridge!
WHAT YOU NEED FOR THIS RECIPE:
- Pumpkin
- Carrots
- Onion
- Garlic
- Olive oil
- Spices (curry, turmeric, chili flakes)
- Hot water or vegetable broth
- Coconut milk
- Salt & pepper
HOW TO MAKE THIS SPICY PUMPKIN AND CARROT SOUP:
- Saute onion, garlic, and spices in olive oil (don’t skip this flavor base)
- Add pumpkin and sliced carrots and stir well to coat
- Add hot water or vegetable broth, coconut milk and cook for about 10 minutes
- Turn off the heat, adjust the seasoning, blend. Easy peasy!
HEALTHY, EASY AND INEXPENSIVE
Not only is this soup super delicious, but it’s also cheap and easy: it comes together in 20 MINUTES with a cost of less than $ 1 per portion. Does it get you?
Plus, pumpkin and carrots are low on in calories and packed with vitamins and health benefits, including being some of the best sources of beta-carotene. This powerful antioxidant may reduce the risk of developing certain types of cancer, offer protection against heart disease, and delay aging and body degeneration.
To make this soup healthier, turmeric adds amazing health properties since it works as a powerful antioxidant, anti-inflammatory, and anti-cancer spice. But this golden spice has a low “bioavailability” which means that our body can absorb only a very small portion of the turmeric we consume.
However, simply add a good pinch of black pepper to increase the full potential of turmeric.
And since it’s pumpkin season, here there are more pumpkin recipes: vegan pumpkin pasta, pumpkin quiche, pumpkin muffins. But if you fancy different soups, have a look at this list of soup recipes!
NOTES
Pumpkin: you can swap butternut squash or Hokkaido for pumpkin, the substitution couldn’t be easier. However, some pumpkin varieties can give off substantial amounts of water when they cook, therefore you need to reduce the quantity of broth during cooking.
Coconut milk: this light recipe calls for a small amount of coconut milk just to round out the flavors. Or, if you don’t have any coconut milk on hand, you can swap it with almond or cashew milk.
Leftover: it keeps well in the fridge for up to 3 days. t’s also freezable: divide among airtight containers (leaving 1-inch space at the top), and freeze up to 2 months.
These quantities yield 3 servings.
If you make this spicy pumpkin and carrot soup, let me know! Leave a comment, rate it or tag a photo #theclevermeal on Instagram. I would love to hear from you! x
SPICY PUMPKIN AND CARROT SOUP
Ingredients
- 1 lb (450 grams) Pumpkin, peeled and cubed
- 1/2 lb (220 grams) Carrot, peeled and cut into chunks
- 1 (50 grams) small onion, sliced or chopped
- 1 garlic clove, sliced
- 1 Tbsp (15 ml) olive oil
- 3 cups (720 ml) water or vegetable broth, hot
- 1 tsp ground turmeric
- 1 tsp curry, medium
- 1/4 tsp red chili flakes
- 1 tsp fine salt, plus more to taste*
- 1/8 tsp ground black pepper*
Instructions
- In a large pot heat gently the olive oil and add garlic, onion, turmeric, curry, and chili flakes. Cook for about 3 minutes or until the onion starts to soften.
- Add the pumpkin and the carrots, stir well to coat and cook for 2 minutes.
- Add 2 cups of broth or hot water, coconut milk and bring to the boil (save 1 cup of liquid for when you blend the soup).
- Reduce the heat and simmer for about 10 minutes or until the carrot and the pumpkin are cooked through and soft. Stir occasionally.
- Turn off the heat and adjust the seasoning according to your taste (I use low salt vegetable broth + 1 tsp of salt + 1/8 of black pepper)
- Blend into a smooth and silky soup (if you like a thinner soup, you can add now more liquid if you like. I use overall 2 1/4 cup)*.
- Top each serving of soup with a swirl of coconut milk and some toasted pumpkin seeds if you like. Enjoy!
Notes
- BROTH: I usually make my own vegetable broth cooking for about 5-10 minutes vegetable scraps and herbs. However, when I'm short on time I go for hot water and vegan low salt vegetable broth cubes.
- * SALT: If you use a broth which tastes quite salty on its own, it's important to adjust the seasoning at the end and not at the beginning as you never really know how strong the salt from the broth is.
- CHILI: The chili flakes flavor is quite predominant, you might reduce/skip this spice if you're not a big fan of hot spicy soup.
- BLENDER: I use a hand blender (stick blender), However, allow to cool if you transfer the soup to a stand blender.
2 comments
Thank you for the recipe! I did a combination of sugar pumpkin and some butternut squash. Creamy and delicious!
Hi Abigail, thanks for your feedback, I’m so happy it turned out delicious! 🙂