Toddler-Friendly Carrot & Sweet Potato Soup with Pumpkin Seeds

Why This Soup Works for Toddlers

• Gentle on tummies: Smooth texture is ideal for babies starting solids or toddlers learning to self-feed.
• Nutrient-rich: Sweet potatoes and carrots provide vitamin A, antioxidants, and fiber.
• Brain & growth support: Coconut milk and pumpkin seeds add healthy fats, iron, and zinc.
• Customizable: Mix in soft lentils, small pasta shapes, or mild spices as your child grows.
• Family-friendly: Adults can enjoy the same soup with optional seasonings.

Tip: Make a double batch and freeze half in small containers—it reheats beautifully and saves time.

Ingredients (Serves 4)

• 2 medium sweet potatoes, peeled and chopped
• 3 large carrots, peeled and chopped
• 1 small onion, finely chopped
• 1 clove garlic, minced (optional for toddlers >1 year)
• 3 cups low-sodium vegetable or chicken broth
• 1/2 cup full-fat coconut milk (or regular milk)
• 1 tsp olive oil
• 1/2 tsp mild cinnamon (optional)
• Pinch of nutmeg (optional)
• Salt: tiny pinch (optional for toddlers under 2 years)
• 2–3 tbsp roasted pumpkin seeds, lightly crushed or ground for toddlers
• Optional: mix in zucchini puree, pumpkin puree, or tomato puree for extra flavor or smoothness

Tip: Use organic, unsalted pumpkin seeds and roast lightly. Store a small jar in the fridge to sprinkle on meals throughout the week.

Step-by Step Instructions

1. Sauté Aromatics: Heat 1 tsp of olive oil in a large pot over medium heat. Add 1 small chopped onion and 1 clove minced garlic (optional for toddlers over 1 year). Cook until soft and fragrant, about 3–4 minutes.
2. Add Vegetables: Stir in 2 medium chopped sweet potatoes and 3 large chopped carrots. Cook for 2–3 minutes, coating the veggies in the oil.
3. Simmer in Broth: Pour in 3 cups of low-sodium vegetable or chicken broth. Bring to a boil, then reduce heat and simmer for 15–20 minutes, until the vegetables are tender.
4. Blend Until Smooth: Allow the mixture to cool slightly. Use a hand blender or regular blender to puree until smooth.
5. Add Creaminess and Flavor: Stir in 1/2 cup full-fat coconut milk (or regular milk). Add 1/2 tsp mild cinnamon and a pinch of nutmeg if desired. Adjust consistency with more milk or broth as needed.
6. Add Pumpkin Seeds: Crush or grind 2–3 tbsp roasted pumpkin seeds and stir into the soup, or sprinkle on top as a garnish.
7. Serve Warm: Serve in toddler-sized bowls.

Optional: leave half smooth and half slightly chunky to help toddlers develop chewing skills.

Serving Ideas

• Toddlers: Serve with soft bread sticks, toast, or small pasta pieces for dipping.
• Family: Pair with sandwiches, crackers, or a fresh salad.
• Meal prep: Freeze in toddler-sized portions for easy weekday meals.

Tip: This soup works wonderfully as a base—stir in shredded chicken, soft beans, or other vegetables for a more filling meal.

Extra Tips for Toddlers

• Always let the soup cool to lukewarm before serving.
• Blend pumpkin seeds fully for toddlers under 4 years.
• Introduce small variations like mild curry or paprika as toddlers get older.
• Avoid added salt or strong spices for children under 2.
• For younger toddlers, use carrot puree, sweet potato puree, zucchini puree, or pumpkin puree to make the soup smoother and easier to eat.

FAQ: Toddler Carrot & Sweet Potato Soup

Q1: Can I make this soup ahead of time?

A: Yes! Freeze in small portions for up to 2 months. Thaw overnight and reheat gently.

Q2: Can I serve this soup to babies under 1 year?

A: Yes, for babies starting solids, blend the soup very smooth and skip the pumpkin seeds. You can also mix in carrot, zucchini, or sweet potato puree for extra smoothness.

Q3: Can I add other vegetables?

A: Absolutely! Butternut squash, peas, or pumpkin puree work well. Adjust cooking time as needed.

Q4: Are pumpkin seeds safe for toddlers?

A: Yes, but crush or grind them for toddlers under 4 years to prevent choking.

Q5: Can I make it vegan?

A: Yes! Use vegetable broth and coconut milk, and omit any optional dairy.

Q6: How can I make it more filling for older toddlers?

A: Add soft lentils, cooked pasta, quinoa, shredded chicken.

Please note: The nutritional information provided is an estimate, calculated using an online nutrition calculator.

Nutritional Facts (per serving):

Calories: 140 kcal | Protein: 3 g | Carbohydrates: 25 g | Fiber: 5 g | Fat: 5 g | Vitamin A: 350% DV | Vitamin C: 30% DV | Iron: 8% DV | Calcium: 6% DV