The joy of the holiday season can sometimes come with added demands on your body and mind. Cold weather, packed schedules, and indulgent meals make it even more important to choose foods that support your overall well-being. Wholesome, nutrient-dense meals help strengthen your immune system, promote healthy digestion, and maintain your energy levels, so you can enjoy the season to its fullest.
This is where soups comes in handy. They’re quick to prepare, require just one pot, and often taste even better as leftovers. With endless possibilities for ingredients, you can easily adapt a soup recipe to fit what you have on hand. It’s a no-fuss, versatile option that delivers warmth and nourishment in every bowl.
Staying Balanced During the Holidays
This pumpkin-carrot soup is more than just an easy meal—it’s a blend of ingredients that work together to keep you feeling your best. Here’s why each element is a powerhouse for your health:
Pumpkin:
Pumpkin is a powerhouse of vitamin A, essential for maintaining strong immunity, healthy vision, and radiant skin. Its vibrant orange color comes from beta-carotene, a powerful antioxidant that your body converts to vitamin A. Pumpkin also contains potassium, which supports heart health and helps maintain proper hydration levels. The high fiber content aids digestion and promotes a feeling of fullness, making it a perfect addition to balanced meals.
Carrots:
Carrots are loaded with beta-carotene, another form of vitamin A, that not only supports eye health but also strengthens your immune system. Their natural sweetness pairs well with savory dishes, while their high fiber content aids digestion and supports gut health. Carrots also provide vitamin K for bone health and antioxidants to combat inflammation.
Rosemary:
Rosemary isn’t just a fragrant herb—it’s a nutritional star. Rich in antioxidants like rosmarinic acid, it helps protect your cells from oxidative stress. Rosemary also has anti-inflammatory properties that support overall wellness and promote better circulation. It’s been traditionally used to enhance memory and focus, making it a brain-boosting addition to your meals.
Coconut Milk:
Coconut milk brings a creamy texture to soups while providing healthy fats, specifically medium-chain triglycerides (MCTs). These fats are easily digested and converted into energy, keeping you fueled and satisfied. Coconut milk also contains lauric acid, which has antimicrobial properties that support a healthy immune system. It’s a plant-based option that adds richness and satiety to any dish.
Chicken Broth:
Chicken broth is the ultimate comfort food base, providing not just flavor but also important nutrients like collagen, glycine, and electrolytes. Collagen supports joint health and skin elasticity, while glycine promotes a calm, restful sleep. The minerals in chicken broth, such as magnesium and calcium, help maintain hydration and balance in the body. It’s also gentle on the stomach, making it perfect for digestion support during busy days.
Together, these ingredients create a warm, creamy dish that feels indulgent but nourishes your body from the inside out. Take a moment to slow down, enjoy the process of cooking, and share a bowl of warmth with your loved ones.
Mindful tips from Harvard University here
Find more easy and seasonal recipes to keep you nourished this holiday season here.
For this soup you’ll need:
Tips for Stress-Free Soup Prep
Use pre-cut or frozen pumpkin to save time. You can use any type including butternut squash.
A good immersion blender makes blending soups a breeze and saves on cleanup.
Double the recipe to freeze portions for later.
Serves: 4-6
Prep Time: 15 minutes
Cook Time: 25 minutes
Ingredients:
- 2 tbsp coconut oil or butter
- 1 medium red onion, diced
- 2 garlic cloves, minced
- 1 tsp fresh ginger, minced
- 1 tsp fresh rosemary, finely chopped (or 1/2 tsp dried rosemary)
- 4 cups fresh pumpkin, peeled and cubed
- 2 medium carrots, peeled and sliced
- 4 cups chicken broth (preferably low-sodium)
- 1 (13.5 oz) can organic coconut milk (reserve a bit for garnish, if desired)
- 1/2 tsp ground nutmeg
- Salt and pepper to taste
- Garnish: Toasted pumpkin seeds, fresh parsley, or a drizzle of coconut milk
Instructions:
Start by peeling and cubing the fresh pumpkin and carrots into small pieces. Heat coconut oil or butter in a large pot over medium heat, and sauté diced red onion until softened. Add minced garlic, fresh ginger, and chopped rosemary, letting their fragrance fill your kitchen. Stir in the pumpkin and carrots, coating them in the aromatic mixture.
Pour in the chicken broth, bring everything to a boil, then reduce the heat, cover, and let it simmer for about 20 minutes, or until the vegetables are tender. Add the coconut milk and use an immersion blender to puree the soup until smooth and creamy. If you prefer, carefully transfer the soup in batches to a blender.
Finish by stirring in ground nutmeg, then heat gently for another 5 minutes. Season with salt and pepper to taste. Serve warm in bowls, garnished with toasted pumpkin seeds, fresh parsley, or an extra drizzle of coconut milk.
You can always add your favorite type of meat, rice or veggies if you want something to chew, which by the way is important for your digestion 🙂
