Been quite some time since I have had carrot soup so thought now is as good as any time to make some. My recipe was inspired from Carrot Apple Ginger Soup with Coconut Milk over at Vegangel, a wonderful vegan food blog with some great recipes. I have to say I am very much happy with how this soup turned out, being absolutely delicious, if I can say so myself, filled with flavor as well as a lovely color and texture.
I didn’t think the three tablespoons of olive oil called for in Angela’s recipe was necessary and wanted to cut down on the fat content so used just one tablespoon of olive oil, which worked just fine and I don’t think detracted in the flavor or texture of this soup at all.
I did use all the other ingredients called for in her recipe, with the exception of substituting the nutmeg with fresh dill and cumin.
Dill is one of my favorite spices and it certainly didn’t let me down for this soup, giving it a really nice flavor. I know it sounds like a bit of a strange combination but I thought that the cumin in addition to the dill complemented this the carrot soup very well.
Going a little off topic for a moment, my brand spanking new KitchenAid KFP0711CU 7-Cup Food Processor was a God send for slicing the carrots and apple — very nicely too I might add — saving me a ton of time. It did dice my onion nicely as well, but I have a bit of a story that goes along with that.
The first time that I used this food processor for dicing an onion, using the multipurpose blade, I simply pressed the High speed option. Big mistake! My onion was not diced but liquefied. This time around I did few short bursts with the Pulse control until getting the onion diced to the desired size.
Anyways, back to my modifications and additions. Instead of the two cups of vegetable broth in Angela’s recipe, I used three cups of Campbell’s® No Salt Added Ready To Use Vegetable Broth, available here in Canada. I like to keep the amount of sodium content in the food I eat relatively low so use low and no salt foods whenever I can in my recipes. You can use whatever vegetable broth you want/that is available in your locale.
For extra protein I added one-cup of red lentils, loaded with nutrition and with the added bonus of being super cheap. Lentils are great for soups and other dishes that you are going to puree as they blend very nicely. Also a great way of sneaking some extra nutrients and minerals into your food.
I added a 28 oz can of No Salt Added Diced Tomatoes as well, which I think was a great addition to my carrot soup.
At the last minute I decided to add one cup of chopped kale to the soup. I am a big fan of this vegetable, as it is so rich in minerals and nutrients, being a great source of potassium, iron, protein (2.9 grams per one cup) and fiber as well as vitamins C, K and A. I find kale is so versatile, going very well in stews, soups, chili’s, salads, etc.
You may be wondering how a recipe that is vegan could possibly be garnished with sour cream. Well, that is not dairy sour cream but cashew sour cream. I used the Cashew Sour Cream recipe over at wholefoodsmarket.com. I got to say that I love this sour cream. I don’t think it tastes quite like dairy sour cream bought in the store but certainly has a nice creamy flavor and texture to it.
I did make one modifications to the cashew sour cream recipe. I substituted the 1/4 cup of water with 1/2 to 3/4 cups of almond milk. I used Almond Breeze Unsweetened Original almond milk, with only 40 calories per cup. However, I’m sure another brand would work just fine. What I liked about using the almond milk instead of water is that it gives the sour cream a nice white versus a brownish white color when using just water.
You can tweak the flavor and texture of the cashew sour cream by modifying the amounts of almond milk, lemon and apple cider vinegar used.
As a side note, a word of warning (or a few words I guess would be more accurate). When pureeing this soup in the blender be sure to fill the blender only one-half full of soup at a time. If you fill it to the brim with hot soup the lid could explode open, leaving you with quite a mess and possibly getting burned to boot. Also, be sure to leave the blender lid slightly ajar to allow the steam to escape.
Vegan Carrot Lentil Soup with Coconut Milk and Tomatoes
- 1 tbsp olive oil
- 1 small yellow onion, sliced
- 1 clove garlic, minced
- 2 tablespoons fresh ginger, peeled and grated
- 1 small apple, peeled and sliced
- 5 cups sliced, peeled carrots (about 1½ pounds)
- 3 cups vegetable broth (I used Campbell’s® No Salt Added Ready To Use Vegetable Broth)
- 1 28 oz can of No Salt Added Diced Tomatoes
- 1 cup dried red lentil
- 2 tsp cumin
- 1 tightly packed cup of chopped kale
- 1 can coconut milk
- 1/4 cup fresh chopped dill
- salt and pepper to taste
- Heat olive oil in a large pot over medium heat. Add onions and cook until softened and translucent, about 5 minutes. Add ginger and garlic and cook for one minute, until fragrant. Add sliced apples and carrots and cook for 3 minutes more.
- Increase heat to medium-high and add vegetable broth, tomatoes, lentils and cumin. Bring to a boil. Reduce heat to low and simmer, uncovered, until carrots and apples are almost softened, about 25 minutes. Add the kale and cook an additional five minutes. If the carrots and apples aren’t softened continue cooking until they’re softened. After removing the pan from the heat, let stand for ten minutes. Next, stir in the coconut milk.
- Puree the soup either in batches with a regular blender, like I did, or with an immersion (stick) blender. Note: If using a regular blender be sure to fill it only half full of hot soup to prevent it from exploding all over, making a real mess and possibly burning you. Also, leave the lid slightly ajar to allow steam to escape.
- Once all of the soup is blended, return to the pot (if you used a regular blender). Stir in the fresh dill. Season with salt and pepper to taste. Heat for an additional five minutes if desired.
- Serve with vegan sour cream, cashew cream, carrot greens, a dash of fresh cracked pepper, etc.
|Amount Per Serving|
|% Daily Value *|
|Total Fat 17 g||26 %|
|Saturated Fat 10 g||50 %|
|Monounsaturated Fat 2 g|
|Polyunsaturated Fat 0 g|
|Trans Fat 0 g|
|Cholesterol 0 mg||0 %|
|Sodium 156 mg||7 %|
|Potassium 650 mg||19 %|
|Total Carbohydrate 56 g||19 %|
|Dietary Fiber 13 g||54 %|
|Sugars 17 g|
|Protein 16 g||33 %|
|Vitamin A||452 %|
|Vitamin C||34 %|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|