Go Back
+ servings
Print Recipe
No ratings yet
SkinnyMS

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.

Ingredients

  • 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

Instructions

  • 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.

Nutrition

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