Creamy Carrot and Parsnip Soup
User Reviews
4.7
12 reviews
Excellent
-
Prep Time
10 mins
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Cook Time
35 mins
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Total Time
45 mins
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Servings
4 servings
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Calories
323 kcal
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Course
Soup
Creamy Carrot and Parsnip Soup
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This Creamy Carrot and Parsnip Soup is like a hug in a bowl! This vegan soup is packed with vegetables, red lentils and coconut cream and spiced with curry powder and turmeric.
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Ingredients
- 2 onion peeled and roughly chopped
- 3 carrot peeled and roughly chopped
- 3 parsnip peeled and roughly chopped, large
- 2 garlic peeled and crushed, cloves
- 1 apple peeled and chopped
- 150 g red lentils rinsed well, 5.3oz
- 400 g coconut milk light, 14oz can
- 500 ml vegetable stock 2 cups
- 2 tsp curry powder mild
- 1 tsp cumin ground
- 1 tsp turmeric powder
- 1 tsp ground ginger
- ½ tsp ground cinnamon
- 2 Tabasco sauce dashes
- salt to season
- black pepper to season
- 1 tbsp poppy seeds
- 1 tbsp Coriander cilantro, chopped
- 1 tsp olive oil
- cayenne pepper optional
Instructions
- Put the lentils in a saucepan and cover with water. Bring to the boil then simmer for 20 minutes. Keep and eye on the pot as it WILL boil over - you have been warned. Once cooked, rinse and set aside.
- Meanwhile heat the olive oil in a large saucepan and add the spices and garlic. Stir together for a couple of minutes and then add all the vegetables and apple. Cook for a few minutes.
- Add the stock and coconut milk and bring to the boil. Lower the heat and simmer for 30 minutes or until the vegetables are tender. Transfer to a food processor and blend until smooth.
- Return to the pot and stir in the lentils. Simmer for a couple of minutes and then stir in the chopped coriander. Check the seasoning and add salt and pepper to taste.
- Serve with a sprinkling of poppy seeds and a pinch cayenne pepper.
Nutrition Information
Show Details
Calories
323kcal
(16%)
Carbohydrates
64g
(21%)
Protein
13g
(26%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Sodium
552mg
(23%)
Potassium
1122mg
(24%)
Fiber
22g
(88%)
Sugar
17g
(34%)
Vitamin A
7948IU
(159%)
Vitamin C
31mg
(34%)
Calcium
140mg
(14%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 323 kcal
% Daily Value*
| Calories | 323kcal | 16% |
| Carbohydrates | 64g | 21% |
| Protein | 13g | 26% |
| Fat | 3g | 5% |
| Saturated Fat | 1g | 5% |
| Sodium | 552mg | 23% |
| Potassium | 1122mg | 24% |
| Fiber | 22g | 88% |
| Sugar | 17g | 34% |
| Vitamin A | 7948IU | 159% |
| Vitamin C | 31mg | 34% |
| Calcium | 140mg | 14% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
4.7
12 reviews
Excellent
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