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Curried Carrot Soup 5

Curried Carrot Soup

This recipe was developed by Clarissa Paimanta, RD and tested by Lydia Safadi, MA, RD, LDN.
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Course: Appetizer, Soup
Cuisine: American, Asian, Ethnic
Keyword: Low Calorie, Low Phosphorus, Low Potassium, Low Protein, Low Sodium, Plant-Based
Diet Type: CKD, Dialysis, VLPD
Servings: 6 servings
Calories: 316kcal
Author: Clarissa Paimanta, RD

Ingredients

  • 4 tablespoons avocado oil
  • 1 medium onion diced
  • 1 1/2 lbs baby carrots about 5 cups
  • 1½- inch piece of fresh ginger finely chopped (about 1½ tbsp)
  • 1 1/2 tablespoons curry powder
  • 1/2 teaspoon red pepper flakes to taste
  • 3 cups low sodium vegetable broth
  • 1 15-oz can coconut milk reserve 1/4 cup for garnish
  • 1/4 teaspoon sea salt to taste
  • 1/4 teaspoon black pepper to taste

Garnish:

  • 1/4 cup of reserved coconut milk
  • 3 tablespoons chives finely chopped
  • Optional: a squeeze of lemon juice to taste

Instructions

  • In a pot over medium heat, add avocado oil.  Once heated, add diced onion and cook until soft and fragrant, about 5-10 minutes.
  • Next, add baby carrots and chopped ginger and cook for another 5 minutes, until the ginger is fragrant.
  • Then add curry powder and red pepper flakes and toast while stirring for 30-60 seconds until fragrant. Be careful not to burn the spices.
  • Once the spices are fragrant, add the vegetable broth and most of the coconut milk, reserving ¼ cup for garnish. Bring to a gentle boil, then lower the heat, close the lid and let simmer for 15-20 minutes until the carrots are softened.
  • When the carrots are soft, use an immersion blender to carefully blend the soup until smooth and creamy. Alternatively, let the soup cool slightly then use a powerful blender to blend the soup in batches. Season to taste with salt and pepper.
  • Before serving, garnish with a drizzle of your reserved coconut milk, finely chopped chives, and an optional squeeze of lemon juice to brighten up the soup.

Variations:

  • Shorten Your Cooking Time: Cut carrots into smaller pieces to help them cook faster.
  • Lower Potassium: Substitute up to half of the carrots for chopped cauliflower and use rice milk instead of coconut milk. Garnish with a drizzle of olive oil before serving.
  • Enjoy as a Meal: Serve with a side salad and/or a piece of toast or breadsticks on the side.

Nutrition

Calories: 316kcal | Carbohydrates: 18g | Protein: 3g | Fat: 28g | Saturated Fat: 17g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 201mg | Potassium: 531mg | Fiber: 6g | Sugar: 9g | Vitamin A: 15768IU | Vitamin C: 7mg | Calcium: 63mg | Iron: 3mg
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