Spicy carrot soup

Author: HFG staff

Photographer: HFG staff

Try this easy vegan recipe for carrot soup.

Serves: 6

Time to make: 40 mins

Hands-on time: 10 mins

Ingredients

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1 tablespoon sunflower oil
1 large onion, chopped
2 cloves garlic, sliced
2 large carrots, cut into chunks
500g (about 3 medium sized) floury potatoes, scrubbed and cut into chunks
1 tablespoon hot curry powder
2 teaspoon reduced-salt vegetable stock powder
A few fresh coriandercilantroX sprigs and 2 tablespoons pumpkin seeds, to garnish

Instructions

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1 Heat the oil in a large saucepan and cook the onion and garlic until softened.

2 Add all the remaining ingredients apart from the fresh coriander and pumpkin seeds. Season with ground black pepper and cover with 1 litre boiling water. Bring back up to the boil, then reduce the heat and simmer for 20–25 min until the veg are tender.

3 Remove the pan from the heat, then blend with a stick blender until smooth.

4 Divide the soup among 6 bowls, then sprinkle over the coriander, pumpkin seeds and some black pepper to serve.

Nutrition Info (per serve)

Calories 148 cal

Kilojoules 619 kJ

Protein 4.4 g

Total fat 4.9 g

Saturated fat 0.7 g

Carbohydrates 23 g

Sugar 6 g

Dietary fibre 4.5 g

Sodium 197 mg

Calcium 43 mg

Iron 2.6 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.