This carrot and bean soup is based on my fallback carrot and lentil soup, a soup my son loved since he was a toddler. I always kept a couple of portions in the freezer for a nourishing lunch or simple dinner, and to bring out if he was under the weather.
With red lentils currently being off the menu as they are not suitable for coealics (I have yet to find any without the PAL / 'may contain...' statement), I have used tinned white beans instead. It has received the thumbs up from everyone, and I now have my faithful budget-friendly carrot soup to call on once again.
This soup - which is also dairy-free - is packed with vegetables and fibre-rich beans, and is full of goodness.
The carrots make a great base, but with the other vegetables feel free to use what you want – this recipe is great for using up odds and ends of vegetables in the fridge: zucchini (courgette), pumpkin, sweet potato, even sweetcorn.
However adding too many green vegetables can turn it brown which, whilst it still tastes fine, isn’t quite as appealing…
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 5 carrots approx 320g, peeled and roughly chopped
- 1 stick celery roughly chopped
- 1 red pepper roughly chopped
- 1 clove garlic minced
- ½ teaspoon mild curry powder
- 400 g tin cooked white beans cannellini or butter beans, drained and rinsed.
- 500 ml gluten-free vegetable stock or water
- 120 ml coconut milk
- salt
- black pepper
Method
- Heat the olive oil in a medium saucepan over a gently heat and cook the onion for 5 minutes, until starting to soften.
- Add the carrots, celery and red pepper and cook for 7-10 minutes, until the vegetables are beginning to soften.
- Stir in the curry powder and cook for 30 seconds, then tip in the drained beans and stock or water.
- Turn the heat up and bring to a boil, then turn the heat down and simmer for 10 minutes, until the vegetables are tender.
- Pour in the coconut milk and heat through for a couple of minutes then blend with a stick blender to smooth.
- Season with salt and black pepper to taste.
- Serve straight away, or cool and store in the fridge for up to 3 days, covered, or freeze for up to 3 months.
Nutrition
Private Notes
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 5 carrots approx 320g, peeled and roughly chopped
- 1 stick celery roughly chopped
- 1 red capsicum roughly chopped
- 1 clove garlic minced
- ½ teaspoon mild curry powder
- 400 g tin cooked white beans cannellini or butter beans, drained and rinsed.
- 2 c gluten-free vegetable stock or water
- ½ c coconut milk
- salt
- black pepper
Method
- Heat the olive oil in a medium saucepan over a gently heat and cook the onion for 5 minutes, until starting to soften.
- Add the carrots, celery and capsicum and cook for 7-10 minutes, until the vegetables are beginning to soften.
- Stir in the curry powder and cook for 30 seconds, then tip in the drained beans and stock or water.
- Turn the heat up and bring to a boil, then turn the heat down and simmer for 10 minutes, until the vegetables are tender.
- Pour in the coconut milk and heat through for a couple of minutes then blend with a stick blender to smooth.
- Season with salt and black pepper to taste.
- Serve straight away, or cool and store in the fridge for up to 3 days, covered, or freeze for up to 3 months.
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