Recipe: Carrot & ginger soup with toasted seeds (Vegan)
Courtesy of: Wholesomelicious
This soup is vibrant, nourishing, and requires only simple steps. It’s perfect for practicing mindful eating—pay attention to the bright orange color, the sharp scent of the ginger, and the smooth, comforting texture in opposition to the crispiness of the toasted seeds as you enjoy each slow, deliberate spoonful.
Prep Time: 10 minutes
Cook Time: 40 minutes
Yields: 4 servings
Ingredients
1 tablespoon coconut oil (or olive oil)
1 medium yellow onion, chopped
1 inch piece of fresh ginger, peeled and grated (or 1 tsp ground ginger)
3 large carrots, peeled and roughly chopped
3 cups vegetable broth (low sodium)
1/2 cup unsweetened coconut milk (canned, light)
Salt and black pepper to taste
A drizzle of toasted pumpkin seeds
Instructions
- In a large pot, heat the coconut oil over medium heat.
- Add the chopped onion and sauté for 5–7 minutes until soft and translucent.
- Stir in the grated fresh ginger and cook for 1 minute until fragrant. (If using ground ginger, wait until further steps).
- Add the chopped carrots and the broth to the pot. Add salt and pepper, and the ground ginger if using this.
- Bring the mixture to a boil, then reduce the heat to low, cover, and let it simmer for 20–25 minutes, or until the carrots are very tender when pierced with a fork.
- Blend until the soup is completely smooth and creamy.
- Stir in the coconut milk (if using) and blend for a few more seconds.
- Taste and adjust the seasoning with additional salt and pepper as needed. A dash of lemon juice can brighten the flavors.
- Serve into bowls and top with the toasted seeds.
Nutrition facts per serving (1 cup, 245 g or 8.6 oz):
Calories 120 kcal, Fat 5.5 g, Saturated Fat 2.5 g, Carbohydrates 15 g, Dietary Fiber 4 g, Sugars 7 g, Protein 2 g, Sodium 80 mg, Calcium 35 mg, Iron 1.0 mg, Potassium 420 mg, Vitamin C 9 mg.
