Name: Vegan Carrot-Ginger Soup
Total time: 60 min
Ingredients: 0.25 cup extra-virgin olive oil, divided; 2 pounds carrots, peeled and chopped; 2 cups thinly sliced sweet onion; 1 tablespoon thinly sliced garlic; 1 tablespoon minced fresh ginger; 2 teaspoons cumin seeds or 1 teaspoon ground cumin; 2 teaspoons coriander seeds or 1 teaspoon ground coriander; 4 cups carrot juice or vegetable broth; 2 tablespoons harissa; 0.25 teaspoon salt; 0.25 cup sliced almonds, toasted (see Tip); 2 tablespoons chopped fresh cilantro; 1 teaspoon grated lime zest; 1 teaspoon lime juice

Vegan Carrot-Ginger Soup

3.0

(1)

1 Review

In this vegan carrot soup, harissa adds a hint of heat, which is beautifully balanced by the sweetness of the carrots and the floral notes from the lime. Chopped almonds and cilantro top the soup, adding a nutty finish.

Julia Levy

Published on December 14, 2020

Vegan Carrot-Ginger Soup — Photo: Caitlin Bensel

Active Time:

30 mins

Total Time:

1 hrs

Servings:

Nutrition Profile:

Dairy-Free Egg Free Gluten-Free Soy-Free Vegan Vegetarian

Jump to Nutrition Facts

Ingredients

¼ cup extra-virgin olive oil, divided
2 pounds carrots, peeled and chopped
2 cups thinly sliced sweet onion
1 tablespoon thinly sliced garlic
1 tablespoon minced fresh ginger
2 teaspoons cumin seeds or 1 teaspoon ground cumin
2 teaspoons coriander seeds or 1 teaspoon ground coriander
4 cups carrot juice or vegetable broth
2 tablespoons harissa
¼ teaspoon salt
¼ cup sliced almonds, toasted (see Tip)
2 tablespoons chopped fresh cilantro
1 teaspoon grated lime zest
1 teaspoon lime juice

Directions

Heat 1 tablespoon oil in a large heavy pot over medium-high heat. Add carrots and onion; cover and cook until softened, about 4 minutes. Add garlic, ginger, cumin and coriander. Cook, uncovered and stirring constantly, until fragrant, about 1 minute. Stir in carrot juice (or broth), harissa and salt; bring to a boil over medium-high heat. Reduce heat to medium-low and simmer, stirring occasionally, until the carrots are tender, about 20 minutes.
Meanwhile, stir almonds, cilantro and lime zest together in a small bowl.
Transfer the soup to a blender. Secure the lid on the blender, remove the center piece and cover the opening with a clean towel. Start the blender, then with the blender running, drizzle in 2 tablespoons oil. Process until smooth, about 1 minute. (Alternatively, puree the soup in the pot with an immersion blender until smooth, about 1 minute. Use caution when blending hot liquids.) Stir in lime juice.
Ladle the soup into 8 bowls and sprinkle with the almond mixture. Drizzle with the remaining 1 tablespoon oil. Serve immediately.

Tips

Tip: For the best flavor, toast nuts before using in a recipe. To toast sliced nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes.

Nutrition Facts (per serving)

245	Calories
12g	Fat
31g	Carbs
5g	Protein

Nutrition Facts
Servings Per Recipe 6
Calories 245
% Daily Value *
Total Carbohydrate 31g	11%
Dietary Fiber 6g	21%
Total Sugars 20g
Protein 5g	10%
Total Fat 12g	15%
Saturated Fat 2g	10%
Vitamin A 44319IU	886%
Sodium 292mg	13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.