When temperatures begin to climb, it’s good to know that soup need not be off the menu. Just serve it cold for a refreshing way to beat the heat. This vibrant Thai-flavoured carrot soup is a feast for the eyes and a smart way to spoon up some brain-benefitting nutrition. The soup may thicken in the refrigerator, so thin with additional liquid if needed. During the cooler months, this soup can be served warm for cozy comfort.
Golden Carrot Soup
Ingredients
- 1 lb (450 g) carrots, cut into 1 in (2.5 cm) pieces
- 1 1/2 cups (350 mL) canned light coconut milk or unsweetened coconut milk beverage
- 1 orange bell pepper, seeded and quartered
- 2 green onions, chopped
- 1 garlic clove, peeled and chopped
- 2 tsp (10 mL) sesame oil
- 1 Tbsp (15mL) rice vinegar
- Juice of 1/2 lime
- 1 tsp (5 mL) fish sauce (optional)
- 1 Tbsp (15 mL) honey
- 1 Tbsp (15 mL) chopped fresh ginger
- 3/4 tsp (4 mL) turmeric powder
- 1/2 tsp (2 mL) cayenne
- 1/2 tsp (2 mL) salt
- 1/3 cup (80 mL) roasted unsalted peanuts, or 2 Tbsp (30 mL) sesame seeds
- 1/3 cup (80 mL) chopped cilantro
Nutrition
Per serving:
- calories128
- protein2 g
- total fat4 g
- sat. fat2 g
- total carbohydrates 22 g
- sugars13 g
- fibre4 g
- sodium382 mg
Directions
01
In steamer basket set in pan filled with 2 in (5 cm) of water, place carrots. Heat, covered, until carrots are tender, about 10 minutes.
02
In blender, place coconut milk, 1/2 cup (125 mL) water, carrots, orange bell pepper, green onions, garlic, sesame oil, rice vinegar, lime juice, fish sauce (if using), honey, ginger, turmeric, cayenne, and salt, and blend until smooth. If a thinner consistency is desired, blend in additional water or coconut milk. Place soup in container and chill for at least 2 hours.
03
To serve, place cold soup in bowls and garnish with peanuts or sesame seeds and cilantro.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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