Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Become a Member

Get access to more than 30 brands, premium video, exclusive content, events, mapping, and more.

Already have an account? Sign In

Brands

Diets

Carrot Soup with Cilantro

Toasted fennel seeds perfectly complement sweet carrots, apples and sweet potatoes, while fresh lemon juice adds a nice tang in this brilliantly colored soup.

Get access to everything we publish when you sign up for Outside+ Join today!.

Toasted fennel seeds perfectly complement sweet carrots, apples and sweet potatoes, while fresh lemon juice adds a nice tang in this brilliantly colored soup.

Servings
6

Ingredients

  • 2 Tbs. minced cilantro or parsley
  • 1 Tbs. vegetable oil
  • 1/2 tsp. fennel seeds
  • 1 apple, peeled, cored and diced
  • 1 1/2 lbs. carrots, sliced
  • 1/2 lb. sweet potatoes or yams, peeled and cubed
  • 2 Tbs. white or brown basmati rice or regular long-grain rice
  • 1/4 tsp. turmeric or curry powder
  • 5 1/2 cups vegetable stock or water
  • 1 bay leaf

Preparation

In large pot, heat oil over medium heat. Add fennel seeds and toast until darkened, about 2 to 3 minutes. Add apple, carrots and sweet potatoes and cook 5 minutes, stirring occasionally. Add rice, turmeric, stock and bay leaf. Bring to a boil, reduce heat, cover and simmer until rice and vegetables are tender, about 30 minutes.

Drain vegetables and reserve broth. Discard bay leaf. Transfer vegetables and small amounts of reserved broth in batches to food processor and purée until smooth. Return puréed soup and any remaining reserved broth to soup pot. Simmer until heated through, about 5 minutes. Season with salt, pepper and lemon juice.

To serve, ladle soup into bowls and sprinkle with cilantro.

Nutrition Information

  • Calories 195
  • Carbohydrate Content 37 g
  • Cholesterol Content 6 mg
  • Fat Content 4 g
  • Fiber Content 6 g
  • Protein Content 4 g
  • Saturated Fat Content 2 g
  • Sodium Content 670 mg
  • Sugar Content 0 g