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Roasted Carrot and Cilantro Soup
Roasted carrots have a caramelized, deep flavour and a wonderful meaty texture when made into purées for soups, such as this one.
Prep Time
20 mins
Cook Time
20 mins
Additional Time
30 mins
Servings: 6 people
Calories: 216 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 2 lbs carrots peeled and uniformily sliced
- 2 tsp vegetable oil
- salt and pepper to taste
- 1/2 tsp cumin
- 1 large onion roughly chopped
- 2 tablespoons vegetable oil
- 6 small new or nugget potatoes about 2/3 lb (use only waxy varieties)
- 2 quarts low-sodium chicken broth
- 1 cup cilantro lightly packed
Instructions
- Preheat oven to 400°F. Toss sliced carrots in 2 tsp vegetable oil, salt, pepper and cumin. Rorast in the centre of your oven for 30 minutes, turning once during cooking. Remove when slightly caramelized or blackened. Set aside.
- In a heavy bottomed saucepan, sauté onion on medium heat in 2 tbsp of vegetable oil. Meanwhile, peel potatoes and cut into large chunks.
- Once onions have turned slightly translucent, add potatoes and sauté for about 10 minutes.
- Add the stock and turn the heat up to high. Once boiling, lower to a simmer.
- Keep simmering until the potatoes are almost done (about 10-15 minutes), then add the roasted carrots. Cook just enough to bring the carrots up to temperature, then remove from heat.
- Pour soup into blender or food processor in batches (or use an immersion blender). Add in your cilantro at this point as well. Blend it all up until it's as smooth as you like.
- Return soup to saucepan and reheat.
- Serve with crusty bread for dipping and even a swirl of sour cream or crème fraîche.
Cup of Yum
Notes
- To Freeze: Allow soup to cool completely. Ladle into freezer-safe containers or glass jars, taking care to leave enough headspace to allow for ice expansion. Close lids, label clearly with the date and place in the freezer.
- To Thaw: Whenever possible, thaw soup overnight in the refrigerator. For a quicker thaw, place jar in tepid water and let stand at room temperature. Never pour hot water over your jar or it may crack.
Nutrition Information
Calories
216kcal
(11%)
Carbohydrates
30g
(10%)
Protein
9g
(18%)
Fat
8g
(12%)
Saturated Fat
6g
(30%)
Polyunsaturated Fat
1g
Monounsaturated Fat
2g
Sodium
205mg
(9%)
Potassium
1035mg
(30%)
Fiber
6g
(24%)
Sugar
9g
(18%)
Vitamin A
25443IU
(509%)
Vitamin C
22mg
(24%)
Calcium
77mg
(8%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 6people
Amount Per Serving
Calories 216
% Daily Value*
| Calories | 216kcal | 11% |
| Carbohydrates | 30g | 10% |
| Protein | 9g | 18% |
| Fat | 8g | 12% |
| Saturated Fat | 6g | 30% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 205mg | 9% |
| Potassium | 1035mg | 22% |
| Fiber | 6g | 24% |
| Sugar | 9g | 18% |
| Vitamin A | 25443IU | 509% |
| Vitamin C | 22mg | 24% |
| Calcium | 77mg | 8% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.