HEARTY CARROT SOUP

personal, chef, healthy, nutritious, meals, carrot curry soup 1

Often times in San Francisco, June feels like January and nothing is more appropriate than staying indoors, curling up, and eating some soup. Carrot soup is a favorite of mine. I typically change it up each time depending on what's in my fridge, but this is a delicious, crowd-pleaser, edition!


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Coconut milk

Great source of good quality fat, iron, calcium, and magnesium. Has other nutrients such as protein, b vitamins, folate, zin, and magnesium. Coconut products are antibacterial and anti-fungal. 

Navy beans

These guys are filled with fiber, protein, calcium, iron, manganese, zinc, copper, phosphorus, vitamins b complex, and some vitamin e and k. 

Carrots

Is off the charts for the antioxidant, vitamin a (beta-carotine), has biotin, vitamin k, potassium, and small amounts of manganese, calcium, phosphorus, and b vitamins. Consuming carrots benefit the cardiovascular system, are anti-cancerous, and help keep your vision healthy!

Turmeric

I wrote about turmeric on a previous post: It's full of vitamin b6 and c, magnesium, dietary fiber, iron, potassium, and manganese. Fun fact: add a dash of black pepper to increase the absorption of turmeric by 1000%! Turmeric is anti-cancerous, an anti-oxidant, is thought to help a long list of ailments and diseases including Alzheimer’s. 


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personal, chef, healthy, nutritious, meals, carrot curry soup 2
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Prep Time: 15 minutes              Cook Time: 1 1/2 hours +                Serves: 4

Special requirement:

  • blender

 

Ingredients:

1 cup navy beans*

2-3 tbsp coconut oil or ghee

1 onion

3 cups vegetable stock (or water)

1 can full fat coconut milk

5 large carrots (organic)

1 tbsp curry paste

1 tsp turmeric powder

black pepper (to taste)

sea salt (to taste)

1/2 tsp sumac spice

1 lemon

garnish: cilantro, parsley, scallion, and/or toasted nuts

* soak the 1 cup of beans for at least 8 hours and up to 48 in advance

 

Instructions:

Heat sauce pan and add diced onions. Sauté onions until translucent and tender (about 5 minutes). Add the sea salt (about 1 tsp), curry paste, turmeric, sumac, and black pepper. Sauté for another 4 or so minutes then add the vegetable broth. Allow it to simmer for 10 minutes (this allows the onion and spices to really assimilate into the broth), and add the beans. Bring it back to a boil then put the flame on low and cover, cook for roughly 45 minutes. 

The beans should be tender and soft. There should still be some liquid in the sauce pan. But, if there's not, add more broth or water. Add the carrots and coconut milk. Cook for another 15 minutes. Add the juice of one lemon. 

Puree the soup. And voila! Now, I don't believe that the puree is absolutely necessary, if you like your soup chunky, then keep it as is; it's just as delicious that way. 

Serve hot with your choice of garnish. I've served mine with cilantro, toasted cashews, and flaxseed crackers


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Sources:

http://nutritiondata.self.com/facts/nut-and-seed-products/3113/2

https://cronometer.com/#foods

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=88

A Potential Role of the Curry Spice Curcumin in Alzheimer’s Disease. Curr Alzheimer Res. 2005 Apr; 2(2): 131–136. <http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1702408/>