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Curried Carrot Soup
The BEST curried carrot soup recipe made with apples, peanut butter, and curry powder. It's easy, vegan, and healthy. Plus, low calories!
Prep Time
20 mins
Cook Time
40 mins
Total Time
1 hr
Servings:
6
servings
Calories:
184 kcal
Course:
Soup
Cuisine:
Indian, American
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 carrot peeled and chopped, large
- 4 cups apple such as McIntosh, peeled, cored, and coarsely chopped (about 3 medium apples, soft-cooking
- 4 cups vegetable broth reduced-sodium
- ¼ cup peanut butter
- ¼ teaspoon black pepper freshly ground
- Greek yogurt for serving (or coconut milk yogurt for vegan or dairy-free)
- peanut for serving, chopped
- cilantro for serving, chopped, fresh
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 6 servings
Amount Per Serving
Calories 184
% 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.