Once you tap the basic formula for a pureed vegetable soup, the possibilities can yield a lifetime of happy, healthy eating. The basic technique is simple: Saute aromatics such as onion, garlic, leek and ginger; add a vegetable and broth plus seasonings; cook until the vegetable is tender; and then blend until smooth. Hot soup is a supremely comforting and satisfying way to get your vegetables when it’s cold out, and chilled variations can take you through summer.
This recipe applies that method to carrots, using the trifecta of onion, garlic and ginger – plus cumin, coriander and turmeric for a classic Indian curry flavor. A finishing touch of honey tempers the spices and brings out the sweetness of the vegetable, and coconut milk adds a fragrant richness. The soup is a fulfilling way to start a meal or to serve alongside a sandwich or avocado toast.
Krieger is a registered dietitian, nutritionist and author who hosts public television’s “Ellie’s Real Good Food.” She blogs and offers a weekly newsletter at www.elliekrieger.com.
Coconut Curry Carrot SoupServings: 6 (makes 7½ cups)
This soup, a golden puree of carrots with curry spices and coconut milk, is a supremely comforting and satisfying way to get your vegetables when it is cold outside.Serve it as a starter or alongside a sandwich or avocado toast for a fulfilling meal.MAKE AHEAD: The soup can be refrigerated for up to 3 days, or frozen for up to 3 months. You may need to thin it with water when reheating.
Ingredients:1 tablespoon olive oil1 medium onion, diced2 cloves garlic, minced2 teaspoons peeled, finely grated, fresh ginger root1 teaspoon ground cumin1 teaspoon ground coriander¾ teaspoon salt¼ teaspoon freshly ground black pepper¼ teaspoon ground turmericPinch ground cayenne pepper1½ pounds carrots (5 large), scrubbed well, cut into ¼-inch thick coins4 cups low-sodium chicken broth1 cup low-fat coconut milk2 teaspoons honeyMethod:Heat the oil in a medium pot over medium-high heat. Once the oil shimmers, add the onion and cook for 3 to 4 minutes, stirring occasionally, until softened. Add the garlic, ginger, cumin, coriander, salt, pepper, turmeric and cayenne pepper; cook for 30 seconds, stirring, then add the carrots and the broth.
Increase the heat to high just to bring to a boil, then reduce the heat to medium-low, partially cover and cook for about 12 minutes, or until the carrots are tender.
Stir in the coconut milk and the honey, then puree using an immersion (stick) blender, or in several batches in a regular blender (if using the latter, remove the center knob of the lid so steam can escape, and place a paper towel over the opening to avoid splash-ups).
Nutrition: Per serving: 140 calories, 5 g protein, 18 g carbohydrates, 6 g fat, 3 g saturated fat, 0 mg cholesterol, 430 mg sodium, 4 g dietary fiber, 9 g sugar
Source: From nutritionist and cookbook author Ellie Krieger.