Main courseLow carbVegetarian€
Creamy Carrot Soup with Ginger and Toasted Pumpkin Seeds
A rich and aromatic creamy carrot soup with ginger and toasted pumpkin seeds. A perfect healthy meal that combines the anti-inflammatory power of turmeric and the freshness of ginger for superior recovery.
Prep time
10 min
Cook time
25 min
Total time
35 min
Servings
4
Recipe
Carrots, mature, raw
700 gOnions, red, raw
1 mediumGarlic, raw
2 cloveGinger root, raw
3 cmSpices, turmeric, ground
1 tspSpices, pepper, black
1 pinchSoup, SWANSON, vegetable broth
800 mlNuts, coconut milk, canned (liquid expressed from grated meat and water)
100 mlOil, olive, extra virgin
2 tbspSeeds, pumpkin and squash seeds, whole, roasted, without salt
30 gLemon juice, raw
1 tspSalt, table, iodized
Per servingTotal
Calories:252 kcal1008.1 kcal
Protein:4.6 g18.2 g
Carbohydrates:28.6 g114.2 g
Fiber:7.3 g29.3 g
Water:399 ml1596.1 ml
Fat:14.5 g58 g
Micronutrients
Sugar:11.2 g44.7 g
Saturated fat:6.3 g25.2 g
Cholesterol:0 mg0 mg
Sodium:732.8 mg2931.3 mg
Potassium:831.3 mg3325.1 mg
Calcium:83.1 mg332.2 mg
Iron:2.6 mg10.3 mg
Magnesium:62.4 mg249.7 mg
Zinc:1.5 mg6.1 mg
Phosphorus:117.2 mg468.9 mg
Vitamin C:14.8 mg59.2 mg
Vitamin A:1489.5 µg5958 µg
Vitamin D:0 µg0 µg
Vitamin B12:0 µg0 µg
Instructions
1
In a pot, sauté the chopped onion in olive oil until translucent. Add the sliced carrots and sauté for 5 minutes, until they lightly caramelize.
2
Stir in the grated ginger, crushed garlic, turmeric and black pepper. Stir for 1 minute until the spices become fragrant.
3
Pour in the vegetable stock. Once it comes to a boil, reduce the heat, cover and cook for 15–20 minutes, or until the carrots are completely tender.
4
Meanwhile, in a dry pan over medium heat, quickly toast the pumpkin seeds until they start to pop and become fragrant. Remove from heat and set aside.
5
Remove the pot from the heat. Add the coconut milk and lemon juice. Blend the soup with an immersion blender until completely smooth and creamy.
6
Season with additional salt if needed. Serve the soup in bowls, sprinkled with toasted pumpkin seeds and a few drops of olive oil or coconut milk.
Nutritional benefits
Thanks to its high beta-carotene content and the addition of ginger, this dish supports immune system function and has an anti-inflammatory effect.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.