top of page
< Back

Spicy Carrot and Pumpkin Soup

Kcal: 240, Carbs: 22g, Fat: 36g, Protein: 5g

5 minutes

3 Servings

Spicy Carrot and Pumpkin Soup

Creamy, warm, and comforting. Also super versatile for high- and low-cal (exercise) days.

  • 1 Tbsp olive oil

  • 1 medium yellow or white onion, sliced or chopped

  • 1 tps ground turmeric

  • 1 tsp curry powder

  • 1/4 tsp chili flakes, plus more to serve if you like

  • 2 garlic cloves, sliced

  • 1 lb (450 grams) Pumpkin (or butternut squash), peeled, seeded, and cut into chunks

  • 1/2 lb (220 grams) Carrots, cut into chunks

  • 2 cups (480 ml) low salt vegetable broth

  • 1 tin (400 ml) coconut milk

  • 1/2 tsp fine salt, plus more to taste*

  • 1/8 tsp ground black pepper*

  • 1/2 lemon, juice (optional)


  • Heat the olive oil in a large pot over medium heat. Once the oil is shimmering, add onion and cook for about 5 minutes until the onion starts to soften.

  • Then add garlic, turmeric, curry powder, chili flakes (if using), and stir for about 1 minute.

  • Add pumpkin, carrots, salt, pepper, and give a good stir.

  • Add broth, coconut milk, and bring to the boil.

  • Reduce the heat and simmer for about 15 minutes or until the carrot and the pumpkin are cooked through and soft. Stir occasionally.

  • Turn off the heat and let it cool slightly. Carefyllu, use a hand blender tocreate a smooth creamy soup. Alternatively, you can add the soup in batches to a blender and blend until smooth (but this is a pain, so I recommend the hand blender).

  • Stir the lemon juice into the blended soup (optional), then taste and season with additional salt if necessary (I use low salt vegetable broth + ½ tsp of salt + ⅛ tsp of black pepper).

  • Ladle soup into individual bowls. Top the soup with toasted pumpkin seeds, crusty bread or croutons, and extra chili flakes if you like.

bottom of page