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Curried Pumpkin Soup in a white bowl with two spoons

Curried Pumpkin and Carrot Soup

A Curried Pumpkin and Carrot Soup filled with autumnal vegetables and topped with roasted pumpkin seeds. A delicious fall soup to warm up with. 
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Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Servings: 6 servings
Calories: 214kcal
Author: Sarah McMinn

Ingredients

Curried Pumpkin and Carrot Soup

  • 1 tablespoon cooking oil
  • 1 medium yellow onion sliced thin
  • 3-4 garlic cloves minced
  • 1 tablespoon fresh ginger minced
  • 6 cups chopped fresh pumpkin
  • 2 cups chopped carrots
  • 1 tablespoon curry powder
  • 1 teaspoon cumin
  • 4 cups vegetable broth
  • salt and pepper to taste

Cashew Cream

  • 1 cup cashews soaked for 30 minutes in hot water
  • ½ cup warm water
  • 2 tablespoon fresh lemon juice
  • 2 teaspoon apple cider vinegar
  • ½ teaspoon salt

Curried Pumpkin Seeds

Instructions

  • In a large pot heat oil over medium-high heat. Add onions and sauté for 5-7 minutes, until onions are translucent.
  • Add minced garlic and ginger and sauté for another minute until fragrant.
  • Stir in pumpkin, carrots, curry and cumin.
  • Add vegetable broth. Bring to a boil then reduce heat, cover, and simmer for 20 minutes or until vegetables are tender.
  • Remove from heat and allow soup to cool.
  • Meanwhile combine all the ingredients for the cashew creme in a high-powered blender and puree until completely smooth. Set aside.
  • Once the soup has cooled, blend in a food processor or blender until smooth (you may need to do this in two batches). Return the soup pot. Stir in half the cashew creme and season with salt and pepper. Gently reheat to desired temperature. Garnish with remaining cashew creme and curried pumpkin seeds (recipe follows)

  • Curried Pumpkin Seeds:
  • Preheat the oven to 350F. Line a baking sheet with parchment paper and set aside.
  • In a small bowl toss pumpkin seeds with oil and spices. Spread in a single layer over baking sheet and bake for 8-10 minutes, stirring occasionally, until brown and fragrant.

Nutrition

Calories: 214kcal | Carbohydrates: 23g | Protein: 6g | Fat: 12g | Saturated Fat: 2g | Sodium: 856mg | Potassium: 727mg | Fiber: 3g | Sugar: 8g | Vitamin A: 17345IU | Vitamin C: 14.8mg | Calcium: 61mg | Iron: 3.2mg