Creamy Carrot Ginger Soup
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5
4 reviews
Excellent
Creamy Carrot Ginger Soup
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A simple vegan carrot soup, bolstered by chickpeas and seasoned with a hint of warming Garam Masala. Adapted from 'Vegetable Kingdom' by Bryant Terry.
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Ingredients
- 1 Tablespoon olive oil
- 2 medium onion peeled, roughly chopped
- 3 cloves garlic peeled
- 2 teaspoons garam masala
- 2 lbs carrot peeled and chopped
- 2 teaspoons ginger fresh, minced
- 4 cups vegetable stock
- 1 oz can chickpeas rinsed and drained
- 1 can coconut milk 400ml, well shaken
- 2 teaspoons salt fine sea salt
- 2 Tablespoons lemon freshly squeezed juice
- 1 Tablespoon pure maple syrup optional
Instructions
- Set a large pot over medium heat and pour in the olive oil. When it is warm, add the onions and cook for about 5 minutes, or until they are slightly translucent. Stir frequently; you don't want them to colour, just soften.
- Add the garlic and cook for an additional 2 minutes. Dust the Garam Masala over the top and cook for about a minute, scraping the bottom of the pot.
- Add the carrots, ginger and stock, along with 1 cup of water. Bring the soup up to a boil, stirring occasionally. Reduce heat to medium low, partially cover the pot and cook for 15 minutes.
- Add the chickpeas to the soup and cook for an additional 10 minutes. Test the carrots with a fork for doneness; they should be tender. If not, cook the soup until they are fork tender, but not mushy.
- Blend the soup in two batches, along with the coconut milk. Return everything to the pot and stir in the salt and the lemon juice. Taste and adjust seasoning if necessary. Add a little maple syrup to balance out the heat of the spices (I do this if I'm serving kids!) Serve hot.
Notes
- There's no need for small dice or tidy cuts on the onions and carrots. Everything gets puréed anyway.
- I've made this soup both with and without the coconut milk, depending on availability. It's delicious either way.
- The soup freezes very well! It makes a lot - over 2 Litres, so go ahead and freeze some for later.
Nutrition Information
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Calories
140kcal
(7%)
Carbohydrates
17g
(6%)
Protein
2g
(4%)
Fat
8g
(12%)
Saturated Fat
6g
(30%)
Sodium
1135mg
(47%)
Potassium
476mg
(10%)
Fiber
4g
(16%)
Sugar
8g
(16%)
Vitamin A
19195IU
(384%)
Vitamin C
11mg
(12%)
Calcium
52mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8people
Amount Per Serving
Calories 140 kcal
% Daily Value*
| Calories | 140kcal | 7% |
| Carbohydrates | 17g | 6% |
| Protein | 2g | 4% |
| Fat | 8g | 12% |
| Saturated Fat | 6g | 30% |
| Sodium | 1135mg | 47% |
| Potassium | 476mg | 10% |
| Fiber | 4g | 16% |
| Sugar | 8g | 16% |
| Vitamin A | 19195IU | 384% |
| Vitamin C | 11mg | 12% |
| Calcium | 52mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5
4 reviews
Excellent
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