Friday, September 18, 2009

Curried Carrot Soup

I love a quick cooking soup like this. All you need is ten minutes on the stovetop and a minute in the blender and you have a rich creamy satisfying soup.

Not only is this soup tasty but also it is also a disease fighter. Turmeric and black pepper sautéed in oil have been shown to fight cancer. Carrots are packed with vitamin A, another powerful antioxidant. Onions and garlic are also reported to help with everything from high blood pressure and cholesterol to cancer. Light coconut milk was added for two reasons. Coconut milk is traditional in Indian cuisine, and it adds a wonderful richness to food.

This soup is wonderful on a cool fall day. We had this soup tonight with a big green salad that I topped with hummus for additional protein. On a side note, my husband has decided that hummus on salad is much better than he expected. If you are interested in the nutritionals on that salad check out the recipe here.

Curried Carrot Soup
Serves 2


½ tablespoon canola oil
1 yellow onion, chopped
4 carrots, chopped
3 cloves garlic, chopped
½ teaspoon turmeric
¼ teaspoon cumin
¼ teaspoon coriander
¼ teaspoon fenugreek
¼ teaspoon black mustard seed
¼ teaspoon kosher salt, or to taste
¼ teaspoon freshly ground black pepper
½ cup light coconut milk
1 cup almond milk


Sauté the onion, carrots, garlic, turmeric, cumin, coriander, fenugreek, and mustard seeds until the vegetables are soft. Place the soft vegetables in a blender. Add the salt, pepper, coconut milk, and almond milk and process until smooth.

Serve the soup hot. You can garnish with cilantro, pumpkin seeds, cashews or whole-wheat croutons.

Nutritional Information:

Amount Per Serving
Calories - 164.19
Calories From Fat (37%) - 59.98

Total Fat - 6.65g
Saturated Fat - 1.13g
Cholesterol - 0mg
Sodium - 660.88mg
Potassium - 747.69mg
Total Carbohydrates - 24.7g
Fiber - 6.57g
Sugar - 10.36g
Protein - 3.29g


I made many different versions of both carrot and curried soups because they are some of our favorite flavors. This particular recipe is one of our favorites. If you want to reduce the fat you can use cooked white beans to thicken the soup and reduce the coconut milk. Cooked potatoes are also a good soup thickener that doesn’t add fat.

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