By: Lauren Helmkay

Looking for something other than turkey over the holidays? Whip up a batch of this carrot pumpkin soup for one of those days where you just want comfort, without a lot of fuss!  Ensure to use pure pureed pumpkin, not pumpkin pie filling (both can be found canned) which contains much more sugar.  Follow me on Facebook @LaurenHelmkayCoach and let me know how you like it! 

Serves 4 -5


2 lbs baby carrots (saves the chopping)

Olive oil

4 c vegetable stock or water

1 tsp salt

1 large onion, chopped

2 cloves garlic, crushed

1/3 c raw cashews

3 T butter

1 c pumpkin puree

¾ c half and half cream

Salt and pepper, to taste

Roasted sunflower seeds to garnish, optional


  1. Preheat oven to 400F.
  2. In a bowl, toss carrots with olive oil.  Place carrots on baking sheet lined with parchment paper or aluminum foil.  Bake for 20-25 min or until soft when pierced with a fork.  Let cool slightly.
  3. While carrots cook, saute chopped onion, garlic and cashews in butter with a touch of salt, until onions are translucent. 
  4. Place carrot, pumpkin puree, and onion mixture in blender and add stock or water, in batches as needed.  (Make sure blender is vented as contents may be hot.) 
  5. Return pureed soup to a large pot on stove, and add 2 pinches of each nutmeg, cinnamon, and ground ginger, to taste.
  6. Whisk in half and half cream, heating slowly and stirring often.
  7. Salt and pepper, to taste. 
  8. If desired, toast sunflower seeds lightly, garnish, and enjoy!  

Lauren Helmkay is a Certified Culinary Nutritionist and Functional Medicine Health Coach practicing in Georgina. Follow Lauren on Facebook @LaurenHelmkayCoach or email her at 



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