Spicy carrot soup

Author: HFG staff

Photographer: HFG staff

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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 148cal

Kilojoules 619kJ

Protein 4.4g

Total fat 4.9g

–Saturated fat 0.7g

Carbohydrates 23g

–Sugars 6g

Dietary fibre 4.5g

Sodium 197mg

Calcium 43mg

Iron 2.6mg

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.

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