Spicy pumpkin carrot chia soup


  • 1 Tbsp. olive oil
  • 1 medium onion, sliced or chopped
  • 1 tsp. ground turmeric
  • 2 garlic cloves, sliced
  • 1 lb (450 g) pumpkin (or butternut squash), peeled, seeded, and cut into chunks
  • 1/2 lb (220 g) carrots, cut into chunks
  • 2 cups (480 ml) vegetable broth
  • 1/3 cup (100 ml) SOW Unsweetened Chia Milk
  • 1 tsp. curry powder
  • 1/4 tsp. chili flakes
  • Salt, to taste
  • Ground black pepper, to taste
  • 1/2 lemon, juice (optional)



  1. Heat the olive oil in a large pot over medium heat. Add onion and cook for about 5 minutes until the onion starts to soften.

  1. Then add garlic, turmeric, curry powder, chili flakes, and stir for about 1 minute.

  2. Add pumpkin, carrots, salt, pepper, and stir well.

  3. Add broth, Chia Milk, and bring to a boil.

  4. Reduce heat and simmer for about 15 minutes or until the carrot and pumpkin are cooked thoroughly and are soft. Stir occasionally.

  1. Turn off the heat and let cool slightly. Transfer the contents to a blender and purée the mixture until smooth.

  2. Stir lemon juice into blended soup (optional), then taste and season if necessary.
  3. Serve soup in individual bowls. Top the soup with toasted pumpkin seeds, croutons and/or extra chili flakes if desired.


Nutrition facts

Per serving (1 cup):

Calories: 84kcal /Carbohydrates: 19g/ Protein: 3g /Fat: 1g/ Sodium: 56 mg / Fiber:4g /Omega-3: 300 mg