curried carrot leek soup

March 2, 2016 ,

A creamy carrot soup with oven-roasted veggies and a mild curry spice.  This soup is fairly light and quite low in calories, I would recommend eating it alongside with a sandwich or salad to make a complete meal.

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When growing up, everyone was told how great carrots are for your eye health, and it’s true!  Did you also know that the antioxidants in carrots also protect us from cancer and cardiovascular disease?

One large serving of this soup will give you 337% of your RDA for vitamin A, but don’t worry!  Vitamin A consumed from plant sources is not harmful to the body when you exceed the recommended amount, so go ahead and eat all the carrots you like! (and sweet potato, spinach, cantaloupe…etc)

As a rule: the larger the carrots, the sweeter they will be since the natural sugars become concentrated in the carrots core as they grow.  So try to pick out the biggest ones you can find!

I leave the carrots unpeeled for this recipe, just giving them a quick rinse and scrub in the sink before roasting, if you are worried about pesticide residues then go ahead and peel them, it won’t change the flavour or nutrition.

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Yields: 4 servings

Ingredients:

  • 5 large carrots, cut into 2” pieces (approx. 3 cups)
  • 2 leeks, cut into 2” pieces
  • 1 medium onion, quartered
  • 5 cloves garlic, unpeeled
  • 8-10 cups vegetable broth, low-sodium or homemade
  • 1 tsp fresh grated ginger
  • 1/2 tsp cumin
  • 1/2 tsp turmeric
  • 1/2 tsp medium curry powder
  • 1/2 tsp salt
  • 1/4 tsp cayenne pepper
  • chopped cilantro or parsley (optional)
  • vegan sour cream (optional)

Directions:

1. Preheat the oven to 450°F and prepare a baking sheet with parchment paper.  Place the chopped carrots, leeks, and onion into a large mixing bowl.  Add vegetable broth 1 tsp at a time, mixing the veggies to coat them with the broth.  Add broth by the teaspoon until all the veggies have a light coating, approximately 8 teaspoons.

2. Spread out the veggies on the pan in an even layer.  Wrap the unpeeled garlic cloves in tinfoil and place on the pan.  Bake 10 min, then toss the veggies.  Bake another 10 minutes, then add more broth as needed.  Bake a final 10 minutes, then remove pan from oven.

3. Place the carrots, leeks, and onion in a large pot.  Peel the roasted garlic and add it to the pot.  Add 8 cups vegetable broth, and bring the mixture up to a boil.

4. Reduce to a simmer and add spices, ginger, cumin, turmeric, curry powder, salt, and cayenne pepper.  Simmer 20 minutes, then blend soup with an immersion blender or cup-by-cup in a blender.  Blend until smooth and creamy, with no vegetable chunks remaining.

5. Once blended, let simmer for another 10 minutes, then serve with vegan sour cream and chopped cilantro or parsley.

Notes:

Store in the fridge for 3-4 days, freezes well.

Carrot Soup Nutrition

 

 

 

 

 

 

 

 

 

References:

Nutrition facts from: CRON-O-Meter

George mateljan foundation. (2016) Carrots. Retrieved from: www.whfoods.com

Higdon, Jane Ph.D. (2000) Vitamin A. Linus Pauling Institute. Retrieved from: lpi.oregonstate.edu

Vitamin A. (2016) National institutes of health. Retrieved from: ods.od.nih.gov