Curried Carrot Soup (Cooked)

Bunches of Carrots

By Cat, Jan 2009 (Photo, right, from Wikimedia Commons)

Here are two recipes for curried carrot soup, one is raw (but can be warmed if desired), suitable for breaking a fast; the other is cooked. Both are creamy and rich with spices and good fats (avocado, coconut). Note that I have other raw carrot soup recipes on this site, but they are not curried.

Ginger – especially raw ginger root – is an amazing spice with many nutritional and healing benefits. And, if you have a spice grinder, I highly recommend grinding and mixing your own curry blend. See my post: Curries & Blends for ideas.

See also: 1. Soups & Stocks Menu; 2. Herbs & Spices Menu; 3. Root Vegetables, About; 4. Cultured Dairy (Menu); 5. Cultured nut-milk yogurt;

Raw Curried Carrot and Ginger Soup

This makes one serving.  When I made this the first time, I was coming off the fast and could not yet add dairy.  But if you can have dairy, yogurt is a wonderful addition. Or add almond yogurt.

You make your own curry spice mix for this recipe; alternately, you can use a commercial curry mix. See Herbs & Spices: Curries for more.

This soup can be served cold, or  warmed to no more than 120°F and still be considered ‘raw.’

Ingredients & Equipment:

• 1 cup finely shredded carrots or carrot juice (about 2 medium carrots)
• ¼ red or yellow bell pepper, cut in large chunks
• ¼ cup chopped red onion
• 1 tsp minced fresh ginger
• 2″ stalk celery, sliced thinly
• ¼ ripe avocado
• ½ Tbsp freshly squeezed lemon juice
• 1-2 Tbsp raw apple juice or cider
• 2 Tbsp plain unsweetened yogurt or almond or other cultured nut-milk yogurt (optional)
• filtered water, as needed to desired consistency
• ⅛ tsp each:  cumin, turmeric
• pinch each: coriander, cinnamon, cayenne, and even less of nutmeg
• unrefined sea salt, to taste
• Equipment
• Vita Mix or blender
• Veggie juicer (optional)

Method:

1. Shred carrots (or make juice).  Remove seeds from bell pepper; cut into large chunks.  Chop onion, mince ginger and slice celery.  Remove avocado from shell and chop coarsely.
2. Place all in blender.  Add lemon and apple juice, and yogurt (if using).  Process until pureed, adding water as needed for desired consistency.
3. Add spices and taste, adding more spices and blending again until desired flavor is reached.
4. Serve! If you wish to serve it warm, place it over low heat and warm to 120°F (or less), using a milk thermometer as a guide (or test it on your wrist, as for babies’ milk)

Curried Carrot-Ginger Soup (Simmered)

This recipe is adapted from Extraordinary Health magazine, Volume 9 (1), and serves 2. The magazine included this recipe in an article titled “Inflammation Cooling Recipes.” In this case, several of the ingredients fit this bill, including onions, ginger, and the spices in a curry blend.

The original makes a big batch, serving 6 or more, but I’ve halved it to serve 3 – 4. It can be served chilled or warmed.

It’s best to use freshly ground mustard and coriander seeds, but commercially-ground seed can be used in a pinch. If you have a spice grinder, I highly recommend grinding and mixing your own curry blend. See my post: Curries & Blends for ideas.

Ingredients & Equipment:

• 2 ½ cups carrots, peeled and thinly sliced into rounds
• 1 cup fresh onion, chopped
• 2 Tbsp coconut oil, melted
• 3 cups homemade chicken-bone broth or veggie broth
• ½ Tbsp fresh ginger root, minced
• ½ tsp coriander seeds, powdered
• ⅛ tsp yellow mustard seeds, ground/powdered
• 1 tsp curry powder (commercial, or make your own curry blend)
• 1 lime, to make 1 tsp zest & ½ Tbsp juice
• unrefined sea salt & freshly ground pepper, to taste
• plain whole milk yogurt or cultured nut-milk yogurt (garnish)
• Equipment
• Soup pot
• blender or immersion blender

Method:

1. Peel and slice carrots. Chop onion.
2. Mince ginger root. Grind coriander and mustard seeds to powder; combine with curry powder and minced ginger.
3. Zest the lime, then squeeze the juice.
4. Melt coconut oil over medium heat in a large soup pot. Add ground coriander and mustard seeds, curry and minced ginger. Stir one minute until fragrant. Sprinkle with sea salt and ground pepper.
5. Add onions and sauté until slightly soften.
6. Add broth and sliced carrots; cook over medium-low heat for about 30 minutes, or until carrots are tender.
7. Cool a bit. Then, working in batches, puree in blender until smooth and return to the pot. (or use immersion blender). Stir in lime  zest & juice, and adjust seasoning to taste. Ladle into bowls and garnish with yogurt.

References:

1. Extraordinary Health magazine, Volume 9, page 24 (Inflammation Cooling Recipes), transformyourhealth.com/extraordinaryhealthmag/EH%20Magazine_Vol9_Final.pdf