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Tomato Carrot Soup

This Tomato Carrot Soup is a vegan, nutritious, sweet and tangy soup made with plump tomatoes and fresh carrots. Have it as a light meal, healthy snack or a filling meal paired with some sandwiches or pasta.

Prep Time
15 mins
Cook Time
15 mins
Total Time
20 mins
Servings: 2
Calories: 237 kcal
Course: Appetizer
Cuisine: International

Ingredients

  • 2 carrots - medium-sized
  • 2 tomatoes - medium-sized
  • 1 onion - medium-sized
  • 2 to 3 spinach leaves - large, optional
  • 5 to 6 french beans - optional
  • 3 to 4 garlic cloves - small to medium-sized, chopped
  • ½ teaspoon cumin powder (ground cumin)
  • 1 pinch asafoetida (hing) - optional
  • 2 to 3 pinches black pepper powder or crushed black pepper - optional
  • 2 cups water
  • 1 or 1.5 tablespoons olive oil or butter
  • salt as required, can use black salt or edible rock salt
  • 1 to 2 tablespoons cilantro (coriander leaves) or parsley - for garnish

Instructions

Making tomato carrot puree
    Cup of Yum
  1. Rinse the vegetables first. Peel the carrots and onion. Chop the carrots, tomatoes, onions and garlic.
  2. In a 3 litre stovetop pressure cooker, add the chopped carrots, tomatoes, onions, garlic and water.
  3. Stir with a spoon to mix. Pressure cook on medium heat for 2 to 3 whistles or till the carrots are fork tender.
  4. Alternatively, the vegetables can also be cooked or steamed in a pot or pan on the stovetop or in the Instant Pot.
  5. When the pressure drops naturally in the cooker, then only open the lid. No need to drain the stock or broth of the boiled vegetables.
  6. Once the vegetables become warm, blend with an electric handheld blender or in a blender to a fine and smooth consistency. Add the stock or broth also while blending.
  7. I used a blender. Alternatively, you can also blend in the pressure cooker itself with a handheld electric blender.
Making tomato carrot soup
  1. Heat olive oil in a pan. Keep heat to a low and add cumin powder and salt as required.
  2. Stir for a few seconds and add the prepared tomato, carrot and onion puree.
  3. Stir and simmer the soup for 2 to 3 minutes on medium heat.
  4. If the mixture is thick, you can add some water and if its thin, then you can simmer for a few minutes more.
  5. Garnish with cilantro or parsley leaves.
  6. Serve the Tomato Carrot Soup hot. You can opt to garnish the soup with your preferred cheese or croutons.

Notes

  • In the above recipe post, I have not included spinach and french beans. But do include them if you have these in your pantry. 
  • Skip black pepper if you do not prefer it. Instead you can spice the soup with a few pinches of cayenne or paprika or red chilli powder. 
  • The recipe is scaleable to make a big batch.
  • Fresh tomatoes taste great, but in a pinch canned tomatoes can be used.

Nutrition Information

Calories 237kcal (12%) Carbohydrates 18g (6%) Protein 3g (6%) Fat 18g (28%) Saturated Fat 3g (15%) Polyunsaturated Fat 2g Monounsaturated Fat 13g Sodium 65mg (3%) Potassium 612mg (17%) Fiber 5g (20%) Sugar 9g (18%) Vitamin A 11243IU (225%) Vitamin B1 (Thiamine) 0.1mg Vitamin B2 (Riboflavin) 0.1mg Vitamin B3 (Niacin) 1mg Vitamin B6 0.3mg Vitamin C 26mg (29%) Vitamin E 4mg Vitamin K 31µg Calcium 73mg (7%) Vitamin B9 (Folate) 41µg Iron 1mg (6%) Magnesium 34mg Phosphorus 78mg Zinc 1mg

Nutrition Facts

Serving: 2Serving

Amount Per Serving

Calories 237

% Daily Value*

Calories 237kcal 12%
Carbohydrates 18g 6%
Protein 3g 6%
Fat 18g 28%
Saturated Fat 3g 15%
Polyunsaturated Fat 2g 12%
Monounsaturated Fat 13g 65%
Sodium 65mg 3%
Potassium 612mg 13%
Fiber 5g 20%
Sugar 9g 18%
Vitamin A 11243IU 225%
Vitamin B1 (Thiamine) 0.1mg
Vitamin B2 (Riboflavin) 0.1mg
Vitamin B3 (Niacin) 1mg
Vitamin B6 0.3mg
Vitamin C 26mg 29%
Vitamin E 4mg
Vitamin K 31µg
Calcium 73mg 7%
Vitamin B9 (Folate) 41µg
Iron 1mg 6%
Magnesium 34mg 9%
Phosphorus 78mg
Zinc 1mg

* Percent Daily Values are based on a 2,000 calorie diet.

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