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A close up bowl of carrot and cumin soup with walnut and parsley garnish, large spoon with carrot image, mat with rabbit image, and plate to side with crackers, white table cloth background.

Tasty Carrot And Cumin Soup

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A quick and easy veggie soup that makes good use of a big bag of wholesome budget-friendly carrots.
Flavoured with tasty earthy, nutty cumin and sweet carrots, this soup is warming, comforting, nourishing and so satisfying.
Course Dinner, Lunch
Cuisine American, British
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Servings 6 or 7-8 smaller portions
Calories 188
Author Jacq

Equipment

  • Large saucepan/soup pot with lid
  • immersion/stick blender or a stand blender, for pureeing soup, optional as can leave the soup chunky.

Ingredients

Saute veggies:

  • 2 tablespoon vegan margarine or olive oil/vegetable oil or ½ cup vegan stock/broth [use more stock as required]

Soup:

  • 1 kilogram carrots diced small
  • 1.2 litres vegetable stock broth, hot
  • 1 tablespoon cumin seeds
  • 2 teaspoon dried cumin powder
  • 1 large onion rough diced [about 220 grams]
  • 2 teaspoon dried garlic powder or 4 diced garlic cloves

garnish

  • 6 tablespoon walnuts crumbled, or flaked almonds/sunflower seeds
  • 6 tablespoon chopped parsley or other fresh herb such as corinader/cilantro
Metric - US Customary

Instructions

  • Melt the vegan margarine, or heat the olive/vegetable oil or bring ½ cup of veggie stock to a simmer.
  • Pop in the diced carrots, onions, garlic powder or diced garlic cloves, along with the cumin seeds.
    Stir well and pop a lid over the pot [but leave a gap for steam to escape].
  • Saute for 15 minutes, stirring frequently.
    [If the veggies start to stick to the bottle just add a little splash of water.]
  • Next sprinkle in the one tablespoon of cumin powder, season with salt and pepper, and pour in the hot veggie stock/broth.
  • Bring the soup to a simmer, and over a medium heat cook for 15 minutes. Place a lid over the pot with a gap for steam to escape.
  • Blend the soup to a puree and season with salt and pepper to taste. Or leave the soup chunky if preferred.
    [A squeeze of fresh lemon juice can be added if a fresh zesty kick is liked.]
  • Garnish each serving with crushed walnuts and chopped fresh parsely.
    [A sprinkle of red pepper flakes/paprika flakes or chilli flakes is a tasty addition]
  • Optional: For a creamy carrot soup drizzle a swirl of vegan cream over each serving.

Notes

  • Nutritional information is provided for guidance only and is not a strict calculation as ingredients vary.
  • Nutritional info includes the walnut topping. If the walnuts are omitted calories are reduced to 123 calories and 5 grams fat per serving.
  • 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.
  • This recipe results in about 2 litres/2 quarts [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/broth.

Nutrition

Calories: 188kcal | Carbohydrates: 21g | Protein: 4g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 3g | Sodium: 167mg | Potassium: 680mg | Fiber: 6g | Sugar: 9g | Vitamin A: 28371IU | Vitamin C: 17mg | Calcium: 94mg | Iron: 2mg