A quick and easy carrot soup that makes good use of a big bag of wholesome budget-friendly carrots. Flavoured with earthy, nutty cumin and sweet fresh carrots, this soup is warming, comforting, nourishing and so satisfying.
Stick blender or a stand blender, for pureeing soup, optional as can leave the soup chunky.
Ingredients
Saute veggies:
2tablespoonplant-based margarine[or vegan butter, oil, or your usual margarine or butter] [or replace with ½ cup vegetable stock, adding more as required]
Soup:
1kilogramcarrots[diced small]
1largeonion[rough diced, about 220 grams]
2teaspoongarlic powder[or 4 diced garlic cloves, use more if liked]
1tablespooncumin seeds
2teaspoonground cumin
1.2litresvegetable stock[hot]
Garnish, optional:
6tablespoonwalnuts[crumbled, or replace with flaked almonds, pumpkin or sunflower seeds]
6tablespoonchopped fresh parsley[or other fresh herb especially coriander]
Instructions
Melt the margarine or heat the oil in the soup pot.Alternatively, if using vegetable stock bring half a cup [120mililitres] to a simmer.
2 tablespoon plant-based margarine
Add the carrots, onions, garlic powder, and cumin seeds. Over a low-medium heat cook for 15 minutes, stirring frequently. If you used vegetable stock - stir well and pop a lid over the pot [but leave a gap for steam to escape].
1 kilogram carrots, 1 large onion, 2 teaspoon garlic powder
If the vegetables start to stick to the pot just add a few tablespoons of water - add the water even if you started off with the margarine or oil.
1 tablespoon cumin seeds
Next sprinkle in the cumin powder, season with salt and pepper, and give it a good stir.
2 teaspoon ground cumin
Pour in the hot vegetable stock. [We say hot because it will reduce the time it takes for the soup to come to a boil, so if you use cold stock factor in a few minutes extra cooking time]
1.2 litres vegetable stock
Bring the soup to a gentle boil, and place a lid over the pot with a gap for steam to escape. Over a medium heat cook for 15 minutes or until the carrots are nice and soft.
To finish, blend the soup with a stick blender to a puree and season with salt and pepper to taste. [If using a food processor or stand blender do check your manual for guidance on blending hot soups as its generally advised to allow soup to cool before blending.]Or leave the soup chunky if preferred.
Optional:
A squeeze of fresh lemon juice can be added to the pot of soup if a fresh zesty kick is liked.
Garnish each serving with crushed walnuts and chopped fresh parsley.[A sprinkle of paprika or chilli flakes is a tasty addition]
For a creamy carrot soup drizzle a swirl of plant-based cream over each serving.
Notes
Nutritional information is provided for guidance only and is not a strict calculation as ingredients vary.
Info does not include optional walnut, parsley or cream garnish.
Walnuts can be replaced with any nut available such as flaked almonds, chopped mixed nuts, cashews, peanuts, pine nuts. Or seeds such as sunflower, pumpkin or sesame. Adding walnuts or seeds provides healthy fats and more protein to an otherwise low fat and low calorie soup.
This recipe results in about 2 litres [2 quarts] or about 8 ¼ cups of carrot soup. Enough for 6 good sized portions but will stretch to 7-8 smaller servings especially if used as a starter or first course, or feeding smaller appetites.
Store leftover soup in the refrigerator for up to 3 days.
Or freeze for 3-4 months.
Reheat by pouring the soup into a non-stick pot and gently bring the soup to a boil. Simmer for a few minutes until piping hot. Or reheat using a microwave.
For a gluten-free carrot soup choose a gluten-free vegetable stock.
Prefer coriander [cilantro] and carrot soup? Simply replace the ground cumin and cumin seeds with ground coriander and coriander seeds. Although its best to dry toast the coriander seeds in a non-stick pan until they are nice and fragrant before using for this soup recipe, as doing so will release their tasty flavours. Finish with a fresh coriander garnish.
We are a plant-based family so we use vegan ingredients for all our recipes, so suggestions will be plant-based focused. Of course, if you have a different dietary requirements you can use your usual ingredients instead.