Curried Carrot Soup
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Curried Carrot Soup
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The BEST curried carrot soup recipe made with apples, peanut butter, and curry powder. It's easy, vegan, and healthy. Plus, low calories!
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Ingredients
- 1 tablespoon extra virgin olive oil
- 2 cups yellow onion chopped (about 1 large onion)
- 1 tablespoon curry powder plus 1 teaspoon
- ½ teaspoon kosher salt
- ½ teaspoon ground cinnamon
- ¼ teaspoon nutmeg
- 1 bay leaf
- 5 large carrots peeled and chopped
- 4 cups soft-cooking apples such as McIntosh, peeled, cored, and coarsely chopped (about 3 medium apples)
- 4 cups reduced-sodium vegetable broth
- ¼ cup peanut butter
- ¼ teaspoon freshly ground pepper
- Greek yogurt for serving (or coconut milk yogurt for vegan or dairy-free)
- chopped peanuts for serving
- chopped fresh cilantro for serving
Instructions
- Heat oil in a large pot over medium heat. Stir in the onion, then sauté until the onion is softened and translucent but not brown, 8 to 12 minutes.
- Stir in the curry powder, salt, cinnamon, nutmeg, and bay leaf. Add the carrots and apples. Stir over medium heat for 2 minutes.
- Add 3 1/2 cups stock. Bring the mixture to a low boil, then reduce the heat to low. Cover and simmer until the carrots and apples are tender, 20 to 25 minutes.
- Remove the bay leaf. Using a large slotted spoon, transfer the soup solids to a food processor or blender. Add peanut butter and process to a smooth puree, adding the remaining 1/2 cup stock as needed so that it blends easily (alternatively, you can use an immersion blender directly in the pot).
- Pour the puree back into the soup, then stir in the pepper. Serve hot, garnished with yogurt, peanuts, and cilantro.
Notes
- TO STORE: Curried carrot soup will keep in the refrigerator for 5 days.
- TO FREEZE: Keep curried carrot soup frozen for up to 3 months. Let thaw overnight in the refrigerator before heating.
- TO REHEAT: Warm leftover soup over medium-low heat on the stovetop until steaming. You may also warm, covered, in the microwave using a microwave-safe container.
Nutrition Information
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Serving
1(of 6)
Calories
184kcal
(9%)
Carbohydrates
26g
(9%)
Protein
5g
(10%)
Fat
8g
(12%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
2g
Monounsaturated Fat
4g
Potassium
417mg
(12%)
Fiber
6g
(24%)
Sugar
15g
(30%)
Vitamin A
8550IU
(171%)
Vitamin C
11mg
(12%)
Calcium
46mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6servings
Amount Per Serving
Calories 184 kcal
% Daily Value*
| Serving | 1(of 6) | |
| Calories | 184kcal | 9% |
| Carbohydrates | 26g | 9% |
| Protein | 5g | 10% |
| Fat | 8g | 12% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 2g | 12% |
| Monounsaturated Fat | 4g | 20% |
| Potassium | 417mg | 9% |
| Fiber | 6g | 24% |
| Sugar | 15g | 30% |
| Vitamin A | 8550IU | 171% |
| Vitamin C | 11mg | 12% |
| Calcium | 46mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
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