Curried Carrot Soup
La crema de zanahoria con curry y especias es una opción perfecta durante los meses de frío, de sabor intenso, es reconfortante y deliciosa.
Curried Carrot Soup: A Low-Carb, Comforting Winter Recipe
When the winter chill sets in, nothing beats the warmth of a steaming bowl of soup! As a nutritionist, I’m excited to share this Curried Carrot Soup, a low-carb, gluten-free dish that’s packed with intense flavors and a comforting touch of spices. Made with carrots and a fragrant curry spice blend, this express recipe is perfect for a quick lunch or dinner starter, offering a delicious way to warm up on any cold day. Carrots are incredibly versatile, and this soup highlights their natural sweetness while adding a savory, spiced twist. Let’s dive into the recipe, explore the nutritional benefits of carrots (including their glycemic index), and learn how to make this flavorful soup that doubles as a versatile sauce for other dishes!
Why This Curried Carrot Soup Is a Healthy Choice
Soups are a winter staple, but they can also be a year-round favorite when done right. This Curried Carrot Soup is designed to be both comforting and nutritious, with a focus on keeping carbs low while maximizing flavor. Here’s why it’s a standout:
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Low-Carb: ~8-10g carbs per serving, suitable for low-carb diets when portioned mindfully.
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Gluten-Free: Naturally gluten-free, safe for celiacs or those with gluten intolerance.
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Low-Calorie: Carrots keep the calorie count low, making this a guilt-free option.
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Nutrient-Dense: Packed with vitamins, fiber, and antioxidants from carrots.
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Quick to Prepare: Ready in under 30 minutes, perfect for busy days.
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Versatile: Can be enjoyed as a soup, a side, or a sauce for proteins like chicken or fish.
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Spice Benefits: Curry spices like turmeric offer anti-inflammatory properties.
This curried carrot soup is a healthy, comforting dish that brings warmth and flavor to your table, offering a versatile option for winter meals or any time you crave a spiced, veggie-packed soup.
This curried carrot soup is a low-carb, gluten-free dish that’s comforting, spiced, and perfect for winter meals.
Nutritional Benefits of Carrots: The Star Ingredient
Carrots are the heart of this soup, offering a wealth of health benefits that make them a fantastic choice for a nutrient-dense dish. However, their glycemic index varies depending on preparation, which is important to understand for mindful eating. Here’s a breakdown of carrots’ benefits and considerations:
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Low-Carb in Moderation: 10g carbs per 100g (used sparingly, ~5g per serving), manageable for low-carb diets when portioned.
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Low-Calorie: 41 kcal per 100g, supporting weight management.
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High Fiber: 3g per 100g, promoting digestion, satiety, and blood sugar control.
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Vitamin-Rich: High in vitamin A (beta-carotene) for vision, vitamin C for immunity, and vitamin K for blood clotting.
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Antioxidant Properties: Beta-carotene acts as an antioxidant, reducing inflammation and supporting overall health.
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Glycemic Index (GI) Consideration: Raw carrots have a medium-low GI (39), making them a great snack for stable blood sugar. Cooked carrots, however, have a higher GI (85), which means they can raise blood sugar more quickly. For this soup, enjoy in moderation, especially if managing blood sugar, and pair with healthy fats or proteins to slow digestion.
Carrots are a nutrient-dense, versatile ingredient that adds natural sweetness and vibrant color to this soup, making it a healthy choice when consumed thoughtfully as part of a balanced diet.
Curried Carrot Soup Recipe
This recipe creates a creamy, spiced carrot soup that’s quick to prepare and perfect for winter. The curry spice blend and turmeric add depth and warmth, complementing the carrots’ sweetness, while keeping the dish low-carb and comforting.
Ingredients (Serves 4)
Soup Base
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5 medium carrots (about 500g, peeled and chopped)
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1 small onion (finely chopped)
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2 garlic cloves (minced)
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3 cups (720ml) low-sodium vegetable broth (or water)
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1 cup (240ml) coconut milk (light, if preferred)
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1 tbsp olive oil
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½ tsp sea salt
Spices
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1 tbsp curry spice blend (with coriander seeds, turmeric, cumin, ginger, mustard seeds, cayenne, fenugreek, mace, fennel, allspice, bay leaf, clove, dehydrated garlic, and onion)
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¼ tsp turmeric (for extra color and anti-inflammatory benefits)
Instructions
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Sauté the Aromatics: Heat 1 tbsp olive oil in a large pot over medium heat. Add the chopped onion and minced garlic, sautéing for 3-4 minutes until softened and fragrant.
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Cook the Carrots: Add the chopped carrots to the pot, stirring to combine. Cook for 5 minutes to soften slightly.
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Add Spices and Broth: Stir in the curry spice blend, turmeric, and sea salt, coating the vegetables evenly. Pour in the vegetable broth, bringing the mixture to a boil. Reduce heat to low, cover, and simmer for 15-20 minutes, or until the carrots are tender.
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Blend the Soup: Add the coconut milk, then use an immersion blender (or transfer to a blender in batches) to blend the soup until smooth and creamy. Adjust seasoning to taste, adding more salt or spices if needed.
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Serve: Ladle the soup into bowls and serve warm as a comforting starter or light meal. Alternatively, use it as a sauce to accompany proteins like grilled chicken, white fish, or even a savory onion and bacon pudding for a creative twist.
With carrots and turmeric, it’s packed with fiber, vitamins A and C, and anti-inflammatory benefits for a nutrient-dense option.
Tips for Success
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Low-Carb Option: The recipe is already low-carb at ~8g per serving; keep portions moderate due to carrots’ higher GI when cooked, and pair with healthy fats (like coconut milk) to slow sugar absorption.
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Spice Variations: Adjust the curry blend to your taste—add more cayenne for heat or ginger for a zesty kick.
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Texture Tip: For a thicker soup, reduce the broth to 2.5 cups; for a thinner consistency, add more liquid.
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Storage: Store leftovers in an airtight container in the fridge for up to 4 days or freeze for up to 2 months. Reheat gently on the stovetop.
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Serving Suggestion: Garnish with a sprinkle of fresh cilantro or a dollop of unsweetened yogurt for added freshness.
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Versatile Uses: Use the soup as a sauce for grilled chicken, pork, white fish, or even as a base for a savory egg dish.
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Glycemic Index Tip: If managing blood sugar, enjoy this soup in smaller portions and pair with a protein or healthy fat to balance the meal.
Carrot Inspiration: Beyond the Soup
Carrots are incredibly versatile and can be enjoyed in many ways beyond this soup. Here are some ideas to incorporate them into your meals:
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Raw Snacks: Cut carrots into sticks and dip in hummus, guacamole, or a simple vinaigrette made with olive oil and sherry vinegar for a healthy snack.
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Salads: Grate carrots into salads for a crunchy, colorful addition.
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Dips: Pair carrot sticks with any healthy dip for a quick, nutrient-packed bite.
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Desserts: Try carrots in desserts like a sugar-free vegan carrot cake for a naturally sweet treat.
Why This Curried Carrot Soup Shines
This Curried Carrot Soup is a low-carb, gluten-free, comforting dish that’s perfect for winter days, offering a quick, flavorful starter or light meal that can also double as a versatile sauce. The carrots provide a nutrient-dense base, while the curry spice blend and turmeric add warmth and anti-inflammatory benefits, making every spoonful a delight. It’s a quick recipe that’s ready in under 30 minutes, making it ideal for busy days, and its versatility allows you to pair it with proteins like chicken, pork, or fish. Whether you’re a carrot lover or just looking for a cozy dish, this spiced soup will warm your body and soul.
Ready in under 30 minutes, this versatile soup can be enjoyed as a starter, light meal, or sauce for proteins like chicken or fish.
More Low-Carb Carrot Recipes to Try
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Carrot Orange Soup: A refreshing, cold soup for summer.
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Sugar-Free Chocolate Carrot Cake: A healthy dessert option.
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Simple Vegetable Salad with Carrot: A crunchy, nutrient-packed side.
This Curried Carrot Soup is a low-carb, gluten-free, comforting dish that brings warmth and flavor to your table, making it the perfect starter or light meal for winter days. With carrots, a curry spice blend, and turmeric, it’s a nutrient-dense option packed with fiber, vitamins, and antioxidants, supporting your health while delivering a savory, spiced taste.
Whether you’re enjoying it as a soup, a sauce for proteins, or exploring other carrot recipes, this versatile dish is sure to become a favorite in your kitchen.
Are you a fan of spiced soups? What’s your favorite way to enjoy carrots? Share your thoughts in the comments and explore more healthy recipes on our site.
Make this soup, savor the warmth, and enjoy a guilt-free, delicious meal!
Cheers!
Crema de zanahoria con curry
La crema de zanahoria con curry y especias es una opción perfecta durante los meses de frío, de sabor intenso, es reconfortante y deliciosa.
Ingredients
- 200 gramos zanahoria (3 zanahorias)
- 100 gramos cebolla (1/2 cebolla)
- 1 diente de ajo
- 1/4 cucharadita curry (mezcla de especias)
- 1/4 cucharadita cúrcuma
- 1 pizca sal marina
- 1 pizca pimienta recién molida (sólo para acabar el plato)
- 2 cda aceite de oliva virgen extra
- 1/2 taza leche de almendras (120 ml aproximadamente)
- 1 taza caldo de pollo o vegetal
Instructions
- En una olla mediana sofreír la cebolla y el diente de ajo con el aceite de oliva y sazonar.
- Mientras pelar y cortar las zanahorias, cuando la cebolla esté pochada añadirlas a la olla.
- Añadir las especias y darle unas vueltas, sin que se queme.
- Añadir el caldo de pollo y la leche de almendras, llevar a ebullición.
- Cocer a fuego medio bajo durante 20 minutos.
- Triturar bien y servir. Esta crema se puede tomar sola, a modo de sopa o como base o acompañamiento de otras preparaciones.
Notes
- Puedes sustituir la leche de almendras por nata para cocinar o por leche entera.
- Ajusta el punto de las especias a tu gusto, con las cantidades que te propongo la sopa tiene sabor, pero es "para todos los públicos", si te gusta picante puedes añadir una guindilla también.
- Esta misma receta la puedes hacer con boniato o con calabaza, otro día hago más versiones.
Nutrition Facts
Crema de zanahoria con curry
Amount Per Serving
Calories 101
Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Sodium 301mg13%
Potassium 243mg7%
Carbohydrates 7g2%
Fiber 1g4%
Sugar 3g3%
Protein 1g2%
Vitamin A 8355IU167%
Vitamin C 9.2mg11%
Calcium 63mg6%
Iron 0.4mg2%
* Los porcentajes de Valores Diarios están basados en una dieta de 2000 calorías.
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CREMA, CURRY, ENTRANTE, SIN AZÚCAR, SIN GLUTEN, SIN LACTOSA, SOPA, ZANAHORIA