Ingredients
Scale
- 2 tbsp olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 4 cups pumpkin puree
- 4 cups vegetable broth
- 1 cup light coconut milk
- 1 medium carrot, diced
- 1 tsp cinnamon
- 1/2 tsp nutmeg
- 1/2 tsp ginger
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tbsp maple syrup (optional)
Instructions
- Heat olive oil in a large pot over medium heat.
- Add onion and carrot and cook for 5–6 minutes until softened.
- Stir in garlic and cook for 1 minute.
- Add pumpkin puree, vegetable broth, cinnamon, nutmeg, ginger, salt, and pepper.
- Bring to a gentle boil, then reduce heat and simmer for 20 minutes.
- Stir in coconut milk and maple syrup if using.
- Blend the soup until smooth using an immersion blender or carefully transfer to a blender.
- Simmer for an additional 2–3 minutes.
- Serve warm and garnish with pumpkin seeds or fresh herbs if desired.
PREP TIME & NUTRITION:
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Servings: 6
- Calories: 180
- Net Carbs: 18g
- Fats: 9g
- Protein: 3g