Curried Carrot Soup
Make this curried carrot soup, a low-carb, comforting winter recipe. Spiced, creamy, and perfect as a starter or sauce.
Servings 4 servings
Equipment
- Blender
Ingredients
Soup Base
- 5 medium carrots about 500g, peeled and chopped
- 1 small onion finely chopped
- 2 garlic cloves minced
- 3 cups 720ml low-sodium vegetable broth (or water)
- 1 cup 240ml coconut milk (light, if preferred)
- 1 tbsp olive oil
- ½ tsp sea salt
Spices
- 1 tbsp curry spice blend with coriander seeds, turmeric, cumin, ginger, mustard seeds, cayenne, fenugreek, mace, fennel, allspice, bay leaf, clove, dehydrated garlic, and onion
- ¼ tsp turmeric for extra color and anti-inflammatory benefits
Instructions
- Sauté the Aromatics: Heat 1 tbsp olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, sautéing for 3-4 minutes until softened and fragrant.
- Cook the Carrots: Add the chopped carrots to the pot, stirring to combine. Cook for 5 minutes to soften slightly.
- Add Spices and Broth: Stir in the curry spice blend, turmeric, and sea salt, coating the vegetables evenly. Pour in the vegetable broth, bringing the mixture to a boil. Reduce heat to low, cover, and simmer for 15-20 minutes, or until the carrots are tender.
- Blend the Soup: Add the coconut milk, then use an immersion blender (or transfer to a blender in batches) to blend the soup until smooth and creamy. Adjust seasoning to taste, adding more salt or spices if needed.
- Serve: Ladle the soup into bowls and serve warm as a comforting starter or light meal. Alternatively, use it as a sauce to accompany proteins like grilled chicken, white fish, or even a savory onion and bacon pudding for a creative twist.
Notes
- Low-Carb Option: The recipe is already low-carb at ~8g per serving; keep portions moderate due to carrots’ higher GI when cooked, and pair with healthy fats (like coconut milk) to slow sugar absorption.
- Spice Variations: Adjust the curry blend to your taste, add more cayenne for heat or ginger for a zesty kick.
- Texture Tip: For a thicker soup, reduce the broth to 2.5 cups; for a thinner consistency, add more liquid.
- Storage: Store leftovers in an airtight container in the fridge for up to 4 days or freeze for up to 2 months. Reheat gently on the stovetop.
- Serving Suggestion: Garnish with a sprinkle of fresh cilantro or a dollop of unsweetened yogurt for added freshness.
- Versatile Uses: Use the soup as a sauce for grilled chicken, pork, white fish, or even as a base for a savory egg dish.
- Glycemic Index Tip: If managing blood sugar, enjoy this soup in smaller portions and pair with a protein or healthy fat to balance the meal.