Curried Carrot Soup with Toasted Pepitas
by:
This easy carrot soup gets added flavor from a touch of curry and coconut milk. Top with toasted pepitas for crunch! An unexpected twist for a quick dinner.
ingredients
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serves: 4
1 tablespoon plus 1 teaspoon extra virgin olive oil, divided
1/2 cup raw pepitas (pumpkin seeds)
2.5 pounds carrots, diced
1 regular yellow onion, finely chopped
1 tsp yellow curry powder (see note)
pinch cayenne pepper
6 cups low-sodium vegetable broth
2/3 cup light coconut milk
1/2 small Juice squeezed from lime
Salt and pepper, to taste
1/4 cup nonfat plain yogurt, for topping (optional)
Servings Per Recipe: 4
Amount per Serving
Calories: 362
- Total Fat: 21.7 g
- Saturated Fat: 10.5 g
- Trans Fat: 0 g
- Cholesterol: 0 mg
- Sodium: 1971.2 mg
- Total Carbs: 39.6 g
- Dietary Fiber: 10.6 g
- Sugars: 19.4 g
- Protein: 8.9 g
preparation
1. Place a soup pot over medium heat. Heat 1 tsp. olive oil and add the pepitas. Cook the pepitas, stirring frequently, until they turn golden and fragrant, about 4 minutes. Transfer the pepitas to a paper towel to cool. Sprinkle liberally with salt and pepper. Return the pot to the burner and add the remaining 1 tablespoon of olive oil.
2. Add the carrots to the pot and cook until they begin to soften and look damp, about 5 minutes. Add onions, curry powder, and cayenne and sauté until the onions become soft, 5 minutes. Add broth and bring to a boil. Reduce to a low simmer, cover and cook until carrots are very tender, about 20 minutes. Transfer soup to a blender in batches (or use an immersion blender in the pot) and blend until very smooth. Return the soup to the pot and heat just until it begins to bubble. Turn off the heat and add the coconut milk, lime juice, and salt and pepper, to taste. Serve immediately, topped with a drizzle of plain yogurt and the toasted pepitas.
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