![Vegan Carrot-Ginger Soup](https://cdn.statically.io/img/www.eatingwell.com/thmb/jHXsnH9mQcS1Le0IvTCQFn6axdo=/1500x0/filters:no_upscale():max_bytes(150000):strip_icc()/vegan-carrot-soup-1244-b31d41bf4a3141dfa3fe83fb57c99cd0.jpg)
Ingredients
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¼ cup extra-virgin olive oil, divided
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2 pounds carrots, peeled and chopped
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2 cups thinly sliced sweet onion
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1 tablespoon thinly sliced garlic
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1 tablespoon minced fresh ginger
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2 teaspoons cumin seeds or 1 teaspoon ground cumin
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2 teaspoons coriander seeds or 1 teaspoon ground coriander
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4 cups carrot juice or vegetable broth
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2 tablespoons harissa
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¼ teaspoon salt
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¼ cup sliced almonds, toasted (see Tip)
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2 tablespoons chopped fresh cilantro
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1 teaspoon grated lime zest
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1 teaspoon lime juice
Directions
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Heat 1 tablespoon oil in a large heavy pot over medium-high heat. Add carrots and onion; cover and cook until softened, about 4 minutes. Add garlic, ginger, cumin and coriander. Cook, uncovered and stirring constantly, until fragrant, about 1 minute. Stir in carrot juice (or broth), harissa and salt; bring to a boil over medium-high heat. Reduce heat to medium-low and simmer, stirring occasionally, until the carrots are tender, about 20 minutes.
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Meanwhile, stir almonds, cilantro and lime zest together in a small bowl.
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Transfer the soup to a blender. Secure the lid on the blender, remove the center piece and cover the opening with a clean towel. Start the blender, then with the blender running, drizzle in 2 tablespoons oil. Process until smooth, about 1 minute. (Alternatively, puree the soup in the pot with an immersion blender until smooth, about 1 minute. Use caution when blending hot liquids.) Stir in lime juice.
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Ladle the soup into 8 bowls and sprinkle with the almond mixture. Drizzle with the remaining 1 tablespoon oil. Serve immediately.
Tips
Tip: For the best flavor, toast nuts before using in a recipe. To toast sliced nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes.
Nutrition Facts (per serving)
245 | Calories |
12g | Fat |
31g | Carbs |
5g | Protein |
Nutrition Facts | |
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Servings Per Recipe 6 | |
Serving Size about 1 cup | |
Calories 245 | |
% Daily Value * | |
Total Carbohydrate 31g | 11% |
Dietary Fiber 6g | 21% |
Total Sugars 20g | |
Protein 5g | 10% |
Total Fat 12g | 15% |
Saturated Fat 2g | 10% |
Vitamin A 44319IU | 886% |
Sodium 292mg | 13% |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.