Pumpkin Soup with Carrots
Pumpkin and carrot simmered until fork-tender, then blended into a smooth, lightly creamy soup that's easy on a sensitive stomach.
There's a particular comfort in a bowl of soup you barely have to chew — this pumpkin and carrot version is blended completely smooth, so it goes down easy.
Onion and garlic are listed as optional here on purpose, since both can be more than some sensitive stomachs want to handle; the recipe works just as well without them. What's left is naturally sweet from the pumpkin and carrots, softened further with a splash of low-fat or coconut milk at the end, and finished with barely a pinch of salt. Ginger is used in a soothing, minimal amount rather than for heat, which fits the recipe's ulcer-friendly intent.
Blend it fully for the smoothest texture, or leave it slightly chunky if you prefer a bit more bite.
Ingredients
- 2 cups pumpkin — peeled and cubed
- 2 medium carrots — peeled and sliced
- 3 cups water or light chicken/vegetable broth — low-sodium
- 1 tbsp olive oil or coconut oil
- 1 small onion — optional – skip if onions irritate stomach
- 1 clove garlic — optional, use lightly or skip for sensitive stomachs
- 1/4 tsp grated fresh ginger — optional, soothing
- A pinch of salt — optional, minimal
- 1/4 cup low-fat milk or coconut milk — for creaminess, optional
Instructions
- 1Heat olive or coconut oil in a pot over medium heat.
- 2Add onion and garlic (if using) and sauté lightly until soft (not browned).
- 3Add pumpkin cubes and carrot slices, stir well for 2 minutes.
- 4Pour in water or broth, bring to a gentle boil, then reduce heat.
- 5Cook for 15–20 minutes until pumpkin and carrots are tender.
- 6Blend the soup until smooth (use a hand blender or countertop blender).
- 7Stir in low-fat milk or coconut milk for creaminess.
- 8Season lightly with salt if needed.
- 9Serve warm and gentle on the stomach.