Pumpkin and Carrot Soup

It is getting colder here in my part of the world and all I can think about these days is a warm bowl of soup! If there is one way for me to eat my vegetables (being that I hate them haha) it is in a big bowl of creamy soup! Pumpkin and Carrot Soup is bursting with flavor from the spices and nutrients from the superfood pumpkin. Being that it’s a zero point soup, I cannot get enough. It was a must-share! This one will definitely be on your weekly soup rotation this winter.

Pumpkin and Carrot soup is amazingly creamy without the use of cream, milk, or cheese. It’s a great option if you have a dairy allergy in your family, or need to make accommodations for vegans or vegetarians at your dinner party. It’s delicious even if you aren’t vegan or vegetarian, and makes a great first course for a meal. 

Three reasons why you need to make this recipe! 

It’s full of comforting spices. 

The spice blend in this soup warms you up from the inside out. They are the ultimate winter spices and pair perfectly with both pumpkin and carrot. 

It’s zero points!

Did I say that already? You won’t believe the taste and the creaminess you can get from this soup all without using up any precious Weight Watchers points. 

Pumpkin is high in fiber and nutrients and adds a depth of flavor. 

Not only does pumpkin add a gorgeous color and help with the creaminess without having to add milk, but it adds a good dose of nutrients as well. Each cup of soup packs in 2 grams of fiber, which is fantastic for a creamy soup like this. 

Ingredients you need to make Pumpkin and Carrot Soup: 

• 4 cups baby carrots, diced
• 1 teaspoon oil
• ¼ teaspoon cumin 
• ¼ teaspoon coriander
• ¼ teaspoon ginger
• ¼ teaspoon allspice
• ¼ teaspoon cinnamon
• Pinch of cayenne pepper
• 1.5 cups canned pumpkin
• 1 teaspoon ground ginger
• 1 teaspoon dried oregano
• Dash of salt and pepper
• 4 cups vegetable broth

How to make Pumpkin and Carrot Soup (step by step): 

1. In a bowl, mix the diced carrots with oil and seasonings (coriander, ginger, cumin, ginger, allspice, cinnamon, and cayenne pepper) until they are well coated. 
2. Roast the carrots either in the oven or air fryer. See tips and tricks for more instructions. 
3. Once the carrots are roasted, add them to a large pot and mix in the pumpkin, broth, 1 teaspoon of ginger, oregano, salt, and pepper. Stir well and cook on the stove over medium-low heat for approx 45 minutes. 
4. Use an immersion blender or transfer the soup to a blender and blend until the soup is creamy. You can transfer it back to the pot and let it simmer until it’s ready to serve or serve straight from the blender. 
5. Garnish with a bit of thyme! 

Makes 8 cups. Nutrition info for 1 cup: Calories 42,  Fat 1 g, Saturated fat .11 g,  Carbs 8 g,  Fiber 2.27 g, Sugars 4.13 g, Sodium 806 mg, Protein 1 g. 

WW Points 

• Diced baby carrots 0 points 
• Oil 1 point 
• Cumin coriander, ginger, allspice, cinnamon, cayenne pepper 0 points
• Canned pumpkin 0 points
• Ginger 0 points 
• Dried oregano 0 points
• Salt and pepper 0 points 
• Vegetable broth 2 points 

0 points per cup based on the WW app recipe creator.  

If you’re using an older version of WW, check out these points below. 

Freestyle smart points 0 using WW recipe builder 

Smart Points and Points Plus are both 0 points 

Different ways to change up this recipe: 

• Although this is a fantastic vegan and vegetarian soup, if you are a meat lover, serve this alongside a roasted pork loin. Or you could even experiment with adding cooked ground turkey or sliced chicken sausage to the soup once it’s pureed. 
• If you like spice, add a bit more cayenne! 
• Mushrooms and thyme also make great additions to this soup. Just add them right into the pot when cooking on the stove. 
• Since it’s zero points, it’d be so good alongside a slice of sourdough bread if you can use the points on it. 

Tips and Tricks for Making Pumpkin and Carrot Soup: 

• Roast the carrots in the air fryer at 380F for 17 minutes or in the oven at 400F for about 30 minutes. 
• Pumpkin and carrot soup will still work without roasting the carrots but you will want to boil them to get them tender. However, roasting them with the seasoning really adds to the overall flavor of this soup.
• This soup should be stored in the fridge for up to 5 days or in the freezer for up to 3 months. 
• If it’s really thick when you reheat it, add a bit of broth to it. It will help thin it out without changing the flavor. 
• Pro-tip for freezing soup: put individual servings in small ziplock bags and lay them flat while they freeze. You can then stack them up easily (like books). It saves room and makes reheating easy. Let it sit on the counter for 20-30 minutes to slightly thaw before putting in a bowl to microwave. 

Similar recipes you’ll enjoy: 

• Curry Cauliflower Soup
• Chicken Coconut Curry Soup
• Chicken Alfredo Soup

Pumpkin and Carrot Soup

Drizzle

0 points, 0 freestyle smart points, 0SP/PP

No ratings yet

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 45 minutes mins

Total Time 1 hour hr 5 minutes mins

Course Soup

Servings 8

Calories 42 kcal

Ingredients

  

1x2x3x

• 4 cups baby carrots or diced
• 1 teaspoon oil
• ¼ teaspoon each cumin corriander, ginger, allspice and cinnamon
• Pinch of cayenne pepper
• 1.5 cups canned pumpkin
• 1 teaspoon ginger
• 1 teaspoon dried oregano
• Dash of salt & pepper
• 4 cups vegetable broth

Instructions

 

• In a bowl, mix the diced carrots with oil and seasonings (coriander, ginger, cumin, ginger, allspice, cinnamon, and cayenne pepper) until they are well coated.
• Roast the carrots either in the oven or air fryer. See tips and tricks for more instructions.
• Once the carrots are roasted, add them to a large pot and mix in the pumpkin, broth, 1 teaspoon of ginger, oregano, salt, and pepper. Stir well and cook on the stove over medium-low heat for approx 45 minutes.
• Use an immersion blender or transfer the soup to a blender and blend until the soup is creamy. You can transfer it back to the pot and let it simmer until it’s ready to serve or serve straight from the blender.
• Garnish with a bit of thyme!

Notes

Freestyle smart points- 0 using WW recipe builder
Smart Points and Points plus are also both 0 points
0 points per cup based on the WW app recipe creator.

Nutrition

Serving: 1cupCalories: 42kcalCarbohydrates: 8gProtein: 1gFat: 1gSaturated Fat: 0.11gSodium: 806mgFiber: 2.3gSugar: 4g

Tried this recipe?Let us know how it was!