Ready to transform humble carrots into a bowl of pure sunshine? This Creamy Spiced Carrot Soup is a hug in a mug, blending earthy sweetness with a warm, aromatic spice mix. The yogurt adds a luxurious, tangy finish that will have you coming back for spoonful after spoonful. It’s the perfect vibrant, cozy meal for any day of the week!
Ingredients
• 4 Tbs / 57g butter
• 1 medium onion, peeled and chopped
• 1 to 2 cloves garlic, minced
• ½ tsp / 1g mustard seeds
• ½ tsp / 1g ground turmeric
• ½ tsp / 1g ground ginger
• ¼ tsp / 0.5g cayenne pepper, plus more to taste
• ½ tsp / 3g salt, plus more to taste
• ½ tsp / 1g ground cumin
• ¼ tsp / 0.5g ground cinnamon
• 1 lb / 450g carrots, scraped and sliced
• 1 Tbs / 15ml fresh lemon juice
• 3½ cups / 830ml water, divided
• 2 cups / 480g plain yogurt, full-fat recommended
• 1 Tbs / 21g honey
• Freshly ground black pepper to taste
• Chopped fresh cilantro for garnish
Instructions
1. In a large pot or Dutch oven, melt the butter over medium heat. Add the chopped onion and sauté for 5-7 minutes until soft and translucent. Stir in the minced garlic and cook for another minute until fragrant.
2. Bloom the spices by adding the mustard seeds, turmeric, ginger, cayenne, salt, cumin, and cinnamon. Stir constantly for about 30 seconds until aromatic.
3. Add the sliced carrots and lemon juice, tossing to coat everything in the spices. Cook for 2-3 minutes, then pour in 2 cups / 475ml of the water. Bring to a simmer, then reduce the heat to low, cover, and cook for 25-30 minutes, or until the carrots are fork-tender.
4. Carefully transfer the carrot mixture to a high-speed blender. Add the remaining 1½ cups / 355ml of water and blend until completely smooth. Return the puréed soup to the pot over low heat.
5. Gently whisk in the yogurt and honey until fully incorporated. Heat through gently, but do not let it boil, as this can cause the yogurt to curdle.
6. Taste the soup and adjust the seasoning to your liking. Add a few grinds of black pepper, a pinch more salt, or an extra dash of cayenne for more heat if you desire. Serve immediately, garnished with a generous sprinkle of fresh chopped cilantro.
Nutritional Information
• Serving Size: 1 bowl (serves 4-5)
• Calories: 250 kcal
• Protein: 8g
• Carbohydrates: 25g
• Fat: 14g
• Note: is an estimate and may vary based on used.
Pro Tips
• For a vegan version, use coconut oil instead of butter, full-fat coconut milk instead of yogurt, and maple syrup instead of honey.
• For an ultra-silky texture, pass the blended soup through a fine-mesh sieve before returning it to the pot.
• This soup tastes even better the next day! Store it in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stove, being careful not to boil.
FAQ
Q: How can I make this carrot soup vegan
A: Absolutely! To make a completely vegan version, substitute the butter with coconut oil, use full-fat coconut milk instead of plain yogurt for creaminess, and swap the honey for maple syrup or agave nectar.
Q: What can I serve with this soup to make it a full vegetarian meal
A: This soup pairs wonderfully with crusty bread for dipping, a classic grilled cheese sandwich, or a fresh green salad with a protein source like chickpeas or quinoa to create a balanced and satisfying vegetarian meal.
Q: Can I make this vegetarian carrot soup ahead of time
A: Yes, this soup is perfect for meal prep and often tastes even better the next day as the spices meld. Store it in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop, but be careful not to let it boil to protect the creamy texture.
Q: Is there a good substitute for the full-fat yogurt
A: If you don’t have full-fat yogurt, you can use sour cream or crème fraîche for a similarly tangy and rich finish. For a dairy-free option, full-fat canned coconut milk is an excellent substitute that also complements the spices beautifully.
