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Carrot Soup with Pumpkin Seeds

This soup is bursting with fall flavors that are comforting and delicious.
Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Course: Dinner, Soup
Cuisine: American
Keyword: Diabetic-Friendly, Gluten-Free, Keto, Low-Carb, Quick and Easy, Vegetarian
Servings: 6 people
Calories: 119kcal
Author: SkinnyMs.


  • 5 cups vegetable broth
  • 2 cups carrots cooked and mashed
  • 1/2 cup pumpkin puree
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/4 teaspoon cayenne pepper more if desired
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground turmeric
  • 1/2 cup Greek yogurt plain
  • 1/4 cup pumpkin seeds toasted and shells removed
  • 2 tablespoons extra virgin olive oil


  • In a large soup pot, whisk together broth, carrot, pumpkin puree, cumin, coriander, cayenne, salt, cinnamon, and turmeric. Heat on medium, stirring frequently until soup begins to boil and reduce to a simmer. Continue to simmer for about 20 minutes, stirring occasionally. If soup is too thick, or if a thinner soup is desired, add 1/2 cup warm broth until desired consistency is reached.
  • Ladle soup into serving bowls and top with yogurt, pumpkin seeds, and a drizzle of olive oil. Serve hot.
  • OPTION: For a creamier soup, strain the soup through a fine-mesh strainer before ladling into serving bowls.


Serving: 1cup | Calories: 119kcal | Carbohydrates: 8g | Protein: 4g | Fat: 2g | Saturated Fat: 4g | Cholesterol: 3mg | Sodium: 230mg | Fiber: 2g | Sugar: 4g |
SmartPoints (Freestyle): 4
SmartPoints (Freestyle): 4