roasted spiced carrot & sweet potato soup

This soup is the perfect winter’s day pick me up. The recipe makes at least 4 servings so you could easily make it ahead and split it out for lunches throughout the week. I personally enjoy mine with baked tortilla chips or even a warmed up soft tortilla. I just tear bits off and start dunking! Of course crusty bread will be just as delicious.

If you are short of time this recipe could be made simpler by throwing all the ingredients in the pot (skipping the roasting of the carrots) and leaving to cook until all veggies are soft. However, I think it is worth spending the extra time on roasting the carrots so that their natural sweetness comes out along with all those lovely spices.

Ingredients (serves 4)

  • 5 x carrots, peeled and cut into quarters
  • 2 medium to large sweet potatoes, peeled and chopped
  • 5 cups of hot water (1,250ml)
  • 2 x vegetable stock cubes
  • 2 x white onions
  • 2 x garlic cloves
  • 1 tbsp olive oil
  • 2 tsp ground cumin
  • 2 tsp ground Coriander
  • 1 tsp paprika 
  • 1/4tsp chilli flakes
  • Handful of pumpkin seeds

What you need to do;

Start by getting your carrots into roast. Slice them up in chunks and spread them out on a baking sheet. Drizzle with half the olive oil and sprinkle with paprika, 1tsp cumin, a pinch of salt and pepper. Get your hands in there and ensure each carrot is well coated. Pop them in the oven (180 fan) until soft and nicely caramalised at the edges, about 30 to 45 minutes.

In the meantime start your soup with a large pan on a medium to high heat. Add chopped onion and garlic, along with the remaining oil to the pan and sautee until soft. Then throw in the sweet potato chuncks, followed by the remaining spices and give it a good stir. You want to let the spices cook out for a couple of minutes.

Add the hot water and stock cubes and give the whole pot a good mix. Turn the heat down to a simmer, cover the pot and leave for 30 minutes when your potatoes should be soft. Check them by putting a knife into the centre.

Once everything is cooked – soup and carrots, leave to stad off the heat for 10 minutes. After this time put your roasted carrots into the soup and, using a blender or hand blender carefully blitz the soup up until smooth. You may need to do this in batches. You can make the soup as smooth or as chunky as you like. If it looks too think simply add some hot water to loosen it. I like to taste my soup at this point and add any additional seasoning.

To serve – heat the blended soup in the cooking pot and portion up in to bowls then sprinkle with the pumpkin seeds, or any seeds of your choice. If you eat dairy, you could stir in a tablespoon of greek yoghurt.

Calorie breakdown; calories 212, protein 6g, carbohydrates 22g, fat 11g, fiber 5g, sugar 9g 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s