NOURISHING CARROT SOUP (antioxidants, fiber & low calories!!)

Hello everyone! I am back from my vacation and catching up on my pending tasks and my old routine! Here’s my favorite soup recipe – and believe me it is deliciously nourishing! You can make it any time of the year, when you are well or unwell, this soup will make you happy! 🙂 I learned to make this soup while I was in college and loving it since then! This is a side soup, so be sure to complement it with a healthy main. My suggestions are Chicken tikka masala wrap, Easy Lentils & Brown Rice Pulao, Spinach & Kale salad with sausage, Black beans curry with roti and more such recipes on my blog! Do send me your feedback whenever possible! Save and share the recipe card below!

Know your nutrients: This low calorie soup contains carrots & tomatoes which provide antioxidants (vitamin A & C respectively) and a good amount of fiber, especially soluble fiber. Since its a side soup and does not contain proteins, complement it with a main that has a good quality protein. Never discard water used for soaking or cooking. It contains vitamins and minerals that leach out into the water. More such tips on preserving nutrients, check the GOOD TO KNOW section of the blog.

Per serving: 66 cals | 1 g protein | 3 g fiber | 2 g total fat | 553 ug RAE vitamin A | 13 mg  vitamin C

More nutritious recipes coming up….so keep visiting!

carrot soup new

Ingredients (2 large bowls)

2 carrots, peeled & halved

1/4 onion, peeled*

1 tomato, halved

2  garlic cloves, peeled

1 tsp ghee (additional, if you like) 🙂

1 -2 sprigs of coriander leaves, chopped

Salt & crushed black pepper  as needed

*  1/4 yellow medium size onion in US= 1/2 red medium size onion in India

Procedure

  1. Wash & peel the vegetables. Cut carrots and tomato into half and transfer them to a pressure cooker along with garlic & onion. I prefer to use a stackable steel container that fits in your pressure cooker. You can cook these vegetables along with your rice &/or dal, to be more energy & time efficient. Pour about 1 cup water and pressure cook the vegetables for 5 minutes on low heat after the pressure regulator starts to rock (US pressure cooker, Presto) or after the first whistle (Indian pressure cooker, Prestige).  If you prefer to cook the vegetables in a pot,that’s alright too but it may take longer. You may cut the vegetables into smaller pieces to expedite the cooking. Make sure that the carrots are nice and soft.
  2. Turn off the pressure cooker and allow the pressure to get released. Then remove the container and let the vegetables cool down a bit before passing through the blender.
  3. Remove the peel on the tomato and run the vegetables through a blender without the water to make a smooth puree. Then add the water that was used for cooking and additional 1 cup water & blenderize again. That way you have a smoother consistency. You won’t need to strain the soup because you have already removed the skin on the tomato that usually bothers most people. Straining holds back the fiber which is in fact good for you. That’s why, I would suggest not to strain; just make a smooth & homogeneous puree.
  4. In a steel pot heat ghee and add the pureed vegetables, salt and black pepper. Pour additional water, if needed, to make the soup of your desired consistency.
  5. Serve hot with a garnish of freshly chopped coriander leaves &/or cheese shavings with or without whole wheat toasted bread or crotons.

nourishing carrot soup

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