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Red Curry Pumpkin Carrot Soup

Soup is universally loved at any time of the year, but you can’t help argue there’s a nostalgia factor when the weather gets chilly. Is soup one of your comfort foods? Is soup one of your go-to’s when you’re sick? You’re in good company if you answered yes to either question.

Red Curry Pumpkin Carrot Soup

Soup is also versatile and helps you use up the fruits and vegetables in your fridge that might otherwise go to waste. A report by the Commission for Environmental Cooperation found that up to 400 kg of food is wasted per capita in North America every year. Did you have any idea? I sure didn’t. So it’s really a win-win to clean out your fridge and reduce food waste.

But let’s talk about red curry pumpkin carrot soup! Carrots and pumpkins are both high in fibre, vitamins, antioxidants (carotenoids), and minerals like vitamin A.. In fact, heating or cooking pumpkins and carrots increase their carotenoid content. Does that mean more antioxidants? You got it!

red curry pumpkin carrot soup

Pumpkin Carrot Soup

Author: Jen - A Naturally Nu Foodie recipe

Prep Time: 10 minutes

Cook Time:20 minutes

Total Time: 30 minutes

Number of Servings: 4


1 to 2 tbsp (15 to 30 mL) avocado oil

1 small onion, diced

3 garlic cloves, minced

3 tbsp (45 mL) red curry paste

3 cups (750 mL) gluten-free vegetable broth (low-sodium if possible)

2 cups (500 mL) carrots, chopped

1, 14 fluid ounce (398 mL) can of pumpkin

1 cup (250 mL) coconut milk


  1. Pour oil into a large skillet and saute onions for 3 to 5 minutes until onions are translucent.

  2. Add garlic to onions and saute for 1 additional minute.

  3. In a small bowl, whisk together curry paste and broth before adding to garlic and onions.

  4. Bring broth mixture to a boil over medium-high heat. Add carrots and simmer over low-medium heat for about 10 to 15 minutes or until carrots are soft. Remove from heat.

  5. Add pumpkin and coconut milk to broth mixture.

  6. Pour broth mixture into a blender and pulse until soup mixture has a uniform consistency.

  7. Transfer to bowls and serve hot.

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