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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
- Rinse the vegetables first. Peel the carrots and onion. Chop the carrots, tomatoes, onions and garlic.
- In a 3 litre stovetop pressure cooker, add the chopped carrots, tomatoes, onions, garlic and water.
- Stir with a spoon to mix. Pressure cook on medium heat for 2 to 3 whistles or till the carrots are fork tender.
- Alternatively, the vegetables can also be cooked or steamed in a pot or pan on the stovetop or in the Instant Pot.
- 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.
- 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.
- I used a blender. Alternatively, you can also blend in the pressure cooker itself with a handheld electric blender.
Cup of Yum
Making tomato carrot soup
- Heat olive oil in a pan. Keep heat to a low and add cumin powder and salt as required.
- Stir for a few seconds and add the prepared tomato, carrot and onion puree.
- Stir and simmer the soup for 2 to 3 minutes on medium heat.
- If the mixture is thick, you can add some water and if its thin, then you can simmer for a few minutes more.
- Garnish with cilantro or parsley leaves.
- 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.