Indian Carrot Soup

Indian Carrot Soup



Serves 4



1/2 medium onion, finely chopped

1 tbsp sunflower oil

1 tsp cumin seeds, finely ground

1/2 tsp fennel seeds, finely ground

1/2 tsp coriander seeds, finely ground

1 tsp garam masala (or more to taste)

6 large carrots, scrubbed, peeled and sliced

2 3/4 cups water

1/2 cup low fat coconut milk (or sub regular milk)

1 tsp salt

pinch of sugar

cream, to serve (optional)



1. Heat the oil in a large saucepan and briefly fry the onion and spices until onion starts to look translucent.

2. Add carrots, cook briefly, then water and bring to the boil. Turn heat down, cover with lid and allow to simmer until carrots are tender. (approx 20 - 30 minutes).

3. Using a stick blender, puree soup till smooth, then add the milk, salt and sugar. Stir and re-heat, then serve, drizzled with cream.



Nutritional info (per serving): Calories 120.7, Total fat 7.6 g, Saturated fat 3.6 g, Polyunsaturated fat 2.5 g, Monounsaturated fat 1.2 g, Cholesterol 0.0 mg, Sodium 668.8 mg, Potassium 391.5 mg, Total carbohydrate 13.2 g, Dietary fiber 3.7 g, Sugars 5.5 g, Protein 1.5 g





Good source of: Vitamin A 260.2 %