Simple Creamy Roasted Carrot Soup

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I wanted to make another carrot dish since there are still so many carrots in the garden. This time I decided to make a simple and flavorful soup. I used only orange and some white carrots so that the end result would be a beautiful orange color. This is a puréed soup because they’re my favorite! They’re so smooth and velvety and most can be eaten chilled or warm.

Further Food Nutritionist Commentary:

This nutrient-dense recipe is delicious and filling. The lentils will keep your blood sugar levels steady while the coconut milk will keep you satiated. If gluten free, opt out of using tamari and use coconut aminos instead.

By Guramrit Khalsa

Simple Creamy Roasted Carrot Soup

  • Prep Time: 15 minutes
  • Cook Time: 1 hour
  • Servings: 8

Ingredients

2 pounds orange carrots
2-3 white carrots, or 1 large parsnip
2 tablespoons extra virgin olive oil
1 large onion, diced
1 large stalk of celery, diced
2 tablespoons tamari
5 tablespoons red lentils
1/4 cup brown rice
6 cups of vegetable/chicken stock
1 can full fat coconut milk
2 tablespoons coconut oil (or ghee)
1 1/2 teaspoons curry powder (optional)
1 1/2 teaspoons fresh ginger, grated
1/2 teaspoon coriander
1/2 teaspoon cumin
1/2 teaspoon paprika
2 teaspoons Turmeric Tonic
sea salt and pepper to taste

Instructions

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Clean and peel carrots, if necessary. Cut them into 1-inch chunks and add to a large bowl. Add the olive oil, some salt and pepper and mix to coat the carrots.
  3. Roast in the oven for approximately 25-35 minutes or until edges of the carrots have slightly browned.
  4. In a large pot melt the coconut oil on low-medium heat.
  5. Add the ginger, curry, coriander, cumin, paprika and Turmeric Tonic and let it simmer gently for a minute.
  6. Add the diced onions, give it a stir and let the onions sauté for about 10 minutes. Add the celery and cook for another five minutes.
  7. At this point, you can add the red lentils and brown rice. Make sure to rinse before adding.
  8. Then add the water or stock and tamari. Bring it up to a boil, then reduce the heat to low-medium and simmer for 20 minutes.
  9. Now, you can add in the roasted carrots and let the soup simmer for another 10 minutes.
  10. Finally, add in the can of coconut milk and season with some salt and pepper if desired.
  11. Turn off the heat and let the soup cool down till it’s warm or room temperature and then you can purée it in a blender.

Note: I garnished with a swirl of coconut cream, a drizzle of olive oil, cracked black pepper and some fresh cilantro.

Preheat oven to 400 degrees Fahrenheit. Clean and peel carrots, if necessary. Cut them into 1-inch chunks and add to a large bowl. Add the olive oil, some salt and pepper and mix to coat the carrots. Roast in the oven for approximately 25-35 minutes or until edges of the carrots have slightly browned. In a large pot melt the coconut oil on low-medium heat. Add the ginger, curry, coriander, cumin, paprika and Turmeric Tonic and let it simmer gently for a minute. Add the diced onions, give it a stir and let the onions sauté for about 10 minutes. Add the celery and cook for another five minutes. At this point, you can add the red lentils and brown rice. Make sure to rinse before adding. Then add the water or stock and tamari. Bring it up to a boil, then reduce the heat to low-medium and simmer for 20 minutes. Now, you can add in the roasted carrots and let the soup simmer for another 10 minutes. Finally, add in the can of coconut milk and season with some salt and pepper if desired. Turn off the heat and let the soup cool down till it’s warm or room temperature and then you can purée it in a blender. Note: I garnished with a swirl of coconut cream, a drizzle of olive oil, cracked black pepper and some fresh cilantro.

Nutrition Information

Per Serving:  Calories: 184; Total Fat: 7 g; Saturated Fat: 3 g; Monounsaturated Fat: 3 g; Polyunsaturated Fat: 0 g; Cholesterol: 0 mg; Sodium: 158 mg; Potassium:  328 mg; Carbohydrate: 20 g;  Fiber: 5 g; Sugar: 6 g; Protein: 11 g
Nutrition Bonus: Vit A: 765%;  Iron: 15%; Calcium: 10%;Vitamin C: 8%;
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