Spicy Carrot and Pumpkin Soup
Kcal: 240, Carbs: 22g, Fat: 36g, Protein: 5g
5 minutes
3 Servings
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)
MAKE IT:
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.