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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.

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

  1. Heat olive or coconut oil in a pot over medium heat.
  2. Add onion and garlic (if using) and sauté lightly until soft (not browned).
  3. Add pumpkin cubes and carrot slices, stir well for 2 minutes.
  4. Pour in water or broth, bring to a gentle boil, then reduce heat.
  5. Cook for 15–20 minutes until pumpkin and carrots are tender.
  6. Blend the soup until smooth (use a hand blender or countertop blender).
  7. Stir in low-fat milk or coconut milk for creaminess.
  8. Season lightly with salt if needed.
  9. Serve warm and gentle on the stomach.