Roasted Carrot and Pumpkin Soup

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This is a comforting soup that delivers a powerful dose of beta-carotene from both the pumpkin and carrots. Our body converts beta-carotene into vitamin A, which helps promote healthy skin, an efficient immune system, and good eye health. This soup is so tasty and will warm and nourish you on a cool fall or winter evening. Roasting the carrots allows their natural sugars to caramelize, giving this soup a sweet and nutty flavor. I’ll often double this recipe so I have leftovers that I can easily reheat for weekday lunches and dinners. 

Ingredients

(serves 4)

  • 1 15 ounce can of pumpkin puree

  • 10 large carrots, peeled and halved lengthwise

  • 1 yellow onion, diced

  • 3 cloves of garlic, minced

  • 4 cups vegetable broth

  • 1 cup coconut milk

  • 2 tbsp avocado oil

  • 1 tbsp coconut oil

  • ½ tsp pumpkin pie spice (or cinnamon) 

  • Salt and pepper to taste


Directions

  • Preheat oven to 425 degrees

  • On a baking sheet, toss carrots with avocado oil, salt and pepper.

  • Roast for 35-40 minutes or until browned and tender

  • Once carrots are almost finished roasting (with about 10 minutes left), heat coconut oil in a large pot over medium heat. Add onions and a pinch of salt. Sautee until soft and translucent. Add the garlic and cook for about a minute, stirring frequently. 

  • Add in carrots, pumpkin, broth, and another pinch of salt. Stir and then bring to a simmer. 

  • Add in coconut milk and pumpkin pie spice. Stir.

  • Using an immersion blender or high speed blender (my preference), blend the soup ingredients until smooth. Taste and adjust seasonings if needed.

  • Optional: serve with a drizzle of coconut milk and toasted pumpkin seeds.