4.7 from 18 votes
Creamy Carrot and Parsnip Soup
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.
Prep Time
10 mins
Cook Time
10 mins
Total Time
45 mins
Servings: 4 servings
Calories: 323 kcal
Course:
Soup
Ingredients
- 2 onions peeled and roughly chopped
- 3 carrots peeled and roughly chopped
- 3 large parsnips peeled and roughly chopped
- 2 garlic cloves peeled and crushed
- 1 apple peeled and chopped
- 150 g | 5.3oz red lentils rinsed well
- 400 g | 14oz can light coconut milk
- 500 ml | 2 cups vegetable stock
- 2 tsp mild curry powder
- 1 tsp ground cumin
- 1 tsp turmeric powder
- 1 tsp ground ginger
- ½ tsp ground cinnamon
- 2 dashes Tabasco
- Salt and pepper to season
- 1 tbsp poppy seeds
- 1 tbsp chopped coriander cilantro
- 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.
Cup of Yum
Nutrition Information
Calories
323kcal
(16%)
Carbohydrates
64g
(21%)
Protein
13g
(26%)
Fat
3g
(5%)
Saturated Fat
1g
(5%)
Sodium
552mg
(23%)
Potassium
1122mg
(32%)
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
% 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.