Indulge in a unique blend of flavors with this carrot pumpkin spice soup infused with aromatic curry powder. This soup is a delightful twist on the classic carrot and pumpkin combination, offering a harmonious balance of sweet, savory, and spicy notes.
With a velvety texture and the earthy sweetness of carrots and pumpkins pairs perfectly with the warm spices of curry powder, creating a comforting and deeply satisfying soup that's sure to warm your soul. Whether you're looking for a nourishing meal or a delightful appetizer, this soup has you covered.
This post may contain affiliate links. Please read my disclosure policy for more information.
Are Carrots Keto Friendly?
A 100-gram serving of raw carrots contains approximately 9 grams of carbohydrates, including both fiber and sugars. While this is relatively low in carbohydrates compared to many foods, it's higher than some other keto-friendly vegetables like spinach or cauliflower.
Carrots are a good source of dietary fiber, which can help slow the absorption of carbohydrates and may have a minimal impact on blood sugar levels. In a ketogenic diet, fiber is generally subtracted from the total carbohydrate count to calculate net carbs, which have a more significant impact on ketosis.
What Type of Pumpkin is Best for Soup
When it comes to making pumpkin soup, you'll want to choose a type of pumpkin that is well-suited for the task. Here are some pumpkin varieties that are commonly used and recommended for making delicious pumpkin soup:
- Sugar Pumpkin (also known as Pie Pumpkin): Sugar pumpkins are one of the best choices for pumpkin soup. They have a sweeter and smoother flesh compared to larger carving pumpkins, which are typically more fibrous and less flavorful. Sugar pumpkins are small to medium-sized, making them easy to work with, and their natural sweetness enhances the overall taste of the soup.
- Butternut Squash: While not technically a pumpkin, butternut squash is often used interchangeably with pumpkin in soup recipes. It has a sweet and nutty flavor and a smooth texture when cooked, making it perfect for creamy pumpkin soup. Butternut squash is widely available and easy to find in most grocery stores.
- Kabocha Squash: Kabocha squash, also known as Japanese pumpkin, has a sweet, dense, and slightly nutty flesh. It works well in soup recipes, adding a rich and creamy texture. The skin of kabocha squash is edible and softens when cooked, making it convenient to use.
- Red Kuri Squash: Red Kuri squash is another excellent choice for pumpkin soup. It has a sweet, nutty flavor and a smooth texture when cooked. The bright orange flesh lends a vibrant color to the soup, and its flavor complements the seasonings typically used in pumpkin soup recipes.
- Cinderella Pumpkin: Cinderella pumpkins are a less common variety but are known for their excellent flavor and smooth texture. They are named for their resemblance to the pumpkin in the Cinderella fairy tale. Their flesh is sweet and perfect for making creamy pumpkin soup.
When selecting a pumpkin or squash for soup, look for ones that feel heavy for their size, with firm, unblemished skin. These characteristics indicate freshness and good flavor. Keep in mind that while some pumpkins and squash are more readily available during the fall season, you can often find canned versions of these varieties year-round, which can be convenient for making soup anytime.
This creamy and mildly spicy soup has a few basic ingredients that make it an easy soup to make too!
- Pumpkin - Rich in beta-carotene, vitamins C and E, potassium, and magnesium, pumpkins boost immunity and promote overall well-being.
- Carrots - Packed with vitamin A, fiber, and antioxidants, carrots support healthy vision and provide essential nutrients.
- Onion and garlic - These aromatic ingredients enhance flavor and contribute to the soup's nutritional profile with immune-boosting properties.
- Ginger - Ginger not only enhances the flavor profile of the soup but also offers potential health benefits, including its anti-inflammatory properties
- Stock - Forms the base of the soup, providing flavor while keeping it vegan and low in calories.
- Curry Powder - This blend of spices, often including turmeric, coriander, cumin, and more, offers anti-inflammatory and digestive benefits.
- Red Chili Flakes - The addition of red chili flakes allows you to customize the level of spiciness in your soup to your liking.
How to Make Carrot Pumpkin Soup
This is an easy recipe that is simple too.
Sautee onion, garlic and ginger.
Add pumpkin, carrot and spices.
Add stock and simmer.
Blend and serve.
Allow any leftovers to cool to room temperature before refrigerating it. Hot soup can raise the temperature inside the refrigerator, potentially compromising other foods.
Once the soup has cooled, transfer it to an airtight container. You can also use a resealable plastic bag or a covered soup pot.
Store the soup in the fridge for up to 3-4 days. Ensure the refrigerator temperature is set at or below 40°F (4°C).
Use a freezer-safe container or resealable plastic bags designed for freezing. Leave some space at the top of the container or bag to allow for expansion as the soup freezes.
Pumpkin and carrot soup can typically be frozen for 2-3 months without significant loss of quality.
Thawing and Reheating
When you're ready to enjoy the soup, move it from the freezer to the refrigerator to thaw slowly. This can take several hours or overnight.
Alternatively, you can thaw the soup in the microwave using a "defrost" setting or on the stovetop over low heat, stirring occasionally.
Reheat the soup on the stovetop over medium-low heat or in the microwave, stirring occasionally to ensure even heating. Once the soup reaches the desired temperature (165°F or 74°C), it's safe to serve.
Carrot and pumpkin soup is versatile, and you can experiment with various spice variations to create unique flavor profiles. Here are some spice combinations and variations you can try to customize your soup:
- Traditional Pumpkin Spice Blend:
- Use a classic pumpkin pie spice blend, which typically includes cinnamon, nutmeg, cloves, and ginger. This blend adds warmth and sweetness to your soup.
- Curry Spice:
- Add curry powder or a curry spice blend to give your soup an exotic twist. The combination of curry's earthy and aromatic flavors pairs well with the natural sweetness of carrots and pumpkin.
- Herbaceous Flavors:
- Experiment with fresh herbs like thyme, rosemary, or sage. These herbs can add a refreshing and savory dimension to your soup.
- Citrus Zest:
- Add zest from citrus fruits like orange or lemon to your soup just before serving. The bright, citrusy notes can provide a refreshing contrast to the sweet and creamy base.
- Cayenne or Red Pepper Flakes:
- If you enjoy some heat, a pinch of cayenne pepper or red pepper flakes can add a spicy kick to your soup. Adjust the amount to your preferred level of spiciness.
- Smoked Paprika:
- Smoked paprika adds a smoky and slightly sweet flavor to your soup, creating depth and complexity.
- Cumin and Coriander:
- A combination of ground cumin and coriander can infuse an earthy and slightly citrusy flavor into your soup, giving it a Mediterranean or Middle Eastern twist.
- Allspice, with its complex flavor reminiscent of cloves, cinnamon, and nutmeg, can be an interesting addition that complements the natural sweetness of the vegetables.
- Coconut Curry:
- Create a Thai-inspired twist by combining red or green curry paste with coconut milk for a creamy and aromatic soup.
- Garam Masala:
- Use garam masala, an Indian spice blend, to lend warm and exotic flavors to your soup. It typically includes cinnamon, cardamom, cloves, and other spices.
Remember to start with a small amount of spices and taste as you go, gradually adding more to achieve the desired flavor profile. Spices can vary in intensity, so it's essential to balance them according to your taste preferences. Customizing the spices in your pumpkin carrot soup allows you to create a dish that suits your palate and culinary creativity.
Carrot Pumpkin Soup
- 16 oz pumpkin
- 3 medium carrots
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 inch fresh ginger, grated
- 4 cups vegetable broth
- 2 tablespoons curry powder
- 1 teaspoon red chili flakes
- 1 teaspoon salt
- 1 teaspoon black pepper
- 1 tablespoons olive oil
- Heat a large pot over medium heat and add the olive oil.
- Add the chopped onion to the pot and sauté for about 5 minutes, or until the onions are translucent and fragrant.
- Add the garlic and ginger and cook for 2 minutes.
- Add the diced carrots and pumpkin to the pot, along with the curry powder and red chili flakes. Sauté for another 5 minutes, stirring occasionally.
- Pour in the vegetable broth and bring the mixture to a boil. Reduce the heat to a simmer and cover the pot. Let it cook for 20-25 minutes, or until the carrots and pumpkin are tender.
- Using an immersion blender or a regular blender (in batches), puree the soup until it's smooth and creamy.
- Season the soup with salt and pepper to taste.
- Serve with toasted pumpkin seeds and a dash of red chili flakes.
The information shown is an estimate provided by an online nutrition calculator.