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Pumpkin and Carrot Soup with Spicy Toasted Pecans

6 servings



Nutritional Facts Per Serving

5.6 g
13.4 g
3.5 g
Show All Nutrition Facts

Nutritional Facts

  • Amount Per Serving % Daily Value
  • Calories 190
  • Fat 13.4 g
    • Saturated   2.6 g
    • + Trans 
  • Cholesterol 6 mg
  • Sodium   608 mg
  • Carbohydrate 13.4 g
    • Fibre   3.5 g
    • Sugars  
  • Protein 5.6 g
    • Vitamin A 199 %
    • Vitamin C 7 %
    • Calcium 5 %
    • Iron 14 %


Preheat the oven to 300 degrees F. Combine the ingredients for the pecans in a shallow baking dish. Bake 10 minutes, or until fragrant and lightly toasted. Cool to room temperature.

Heat the oil for the soup in pot over medium heat. Add the carrots, onion and garlic and cook until tender, about 4-5 minutes. Stir in the flour until well combined. Slowly stir in the stock. Stir in the pumpkin, thyme, cinnamon and nutmeg. Simmer the soup 15-20 minutes, or until carrots are tender. Purée the soup in a food processor, then return to the pot and bring back to a simmer. Stir in the cream; season with salt and pepper. Top bowls of the soup with a spoon of the pecans and, if desired, a little chopped parsley.

Serving Suggestions

Use this soup to start off a festive dinner, Thanksgiving comes to mind. For an extra special presentation, serve the soup in hollowed out mini pumpkins.

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