Healthy Pumpkin and Carrot Soup Recipe

Pumpkin and Carrot Soup

Pumpkin and Carrot Soup is full of taste, flavor, antioxidants, fiber, minerals and vitamins, and is a winter soup that really warms you up.

 

Pumpkin and Carrot Soup
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Pumpkin and Carrot Soup

Servings 6 servings
Calories 80 kcal

Ingredients

  • 6 cups freshly prepared chicken stock fat free
  • 1/2 cup whole fresh basil leaves
  • 1 tbsp canola oil
  • 4 cloves garlic minced
  • 1 large onion chopped
  • 3 cups pumpkin cut into cubes
  • 1 cup carrots cut into cubes
  • 1 tsp fresh ginger crushed
  • 1/2 tsp black pepper
  • 6 wedges fresh lemon
  • 1 cup whole wheat croutons 60 gm
  • 1/4 cup parsley chopped
  • 1/2 cup fresh coriander chopped

Instructions

  1. In a medium size saucepan heat the oil, add the onions, garlic, ginger, coriander, & pepper. Sautee lightly on medium heat for 3 minutes

  2. Add the pumpkin, carrots and basil leaves

  3. Add the chicken stock and bring the mixture to boil, then reduce the heat to medium, cover and simmer for 25 minutes

  4. Remove from heat and blend until smooth, then bring back to boiling

  5. Remove from the stove

  6. Serve hot

  7. Garnish with roasted croutons and chopped parsley

  8. Season with lemon to taste

Recipe Notes

Pumpkin and Carrot soup is a nutritious dish appropriate for people with heart disease, diabetes, pregnant and lactating mothers and seniors. People with diabetes should consider that 1 cup = 1 carbohydrate serving. People with kidney disease are advised to consult their dietician for potassium content.

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