Pumpkin and Carrot Soup
Ingredients
|
Olive oil |
2 tablespoons |
|
Chopped large white onion |
1 |
|
Peeled and finely cubed carrots |
3 |
|
Peeled and finely cubed pumpkin |
1 ½ lbs |
|
Grated fresh ginger |
1 teaspoon |
|
Teared thyme sprigs |
2 |
|
Vegetable stock |
4 cups |
|
Sea salt and black pepper |
|
Spice Mix
|
Ground nutmeg |
¼ teaspoon |
|
Sumac |
½ teaspoon |
|
Ground coriander |
¼ teaspoon |
|
Hot paprika powder |
½ teaspoon (optional) |
|
Turmeric |
¼ teaspoon |
Servings: 4
Direction
- In a small bowl, combine all the spices together and set them aside until needed.
- Heat the olive oil in a large pot over medium high heat. Add in onion, carrots and pumpkin, followed by the thyme and spice mix. Saute for 10 mins or until the vegetables begin to soften, then season to taste.
- Pour the stock and simmer for 10-15 mins, or until the veggies are cooked through.
- Turn off heat. Allow the vegetables to cool slightly and remove one cup of stock from the pot. Transfer to a blender or food processor, and blend until smooth, adding set aside stock if necessary, until reaching desired consistency.
- Top with your vegan pumpin soup with optional dairy-free sour cream or yogurt, and freshly chopped cilantro, and serve.
Nutritional Profile
|
Serving size |
1 cup |
|
Calories |
100 |
|
Protein |
1 g |
|
Fat |
8 g |
|
Fiber |
3 g |
|
Sodium |
400 mg |
|
Beta carotene |
6,900 mcg |
|
Lutein and zeaxanthin |
1,800 mcg |
Source: https://www.thepetitecook.com/spicy-pumpkin-and-carrot-soup/