• 2 tbsp coconut oil
  • 1 large onion, cut in half and thinly sliced
  • 2 garlic cloves, thinly sliced
  • 2 tbsp chopped fresh ginger
  • 1 tsp ground cumin
  • ½ tsp ground coriander
  • ½ tsp garam masala
  • 450g carrots, cut into pieces
  • 700ml chicken or vegetable stock


  1. 1

    Heat the coconut oil in a heavy-bottomed saucepan over a medium heat. Add the onion and season, then cover the pot and sauté over a low heat for 20 minutes, until the onion is very soft and sweet.

  2. 2

    Add the garlic and ginger and sauté for 1 minute, then add the cumin, coriander and garam masala. Sauté for another minute, then add the carrots, stock, and more seasoning. Bring to a boil, then turn down the heat and simmer gently for about 20 minutes, or until the carrots are very tender.

  3. 3

    Carefully transfer the soup in batches to a high-speed blender, or blend the soup directly in the pot with an immersion blender. Season to taste with salt and pepper.

Nutritional Details

Each serving provides
  • Energy 599kj 143kcal 7%
  • Fat 7.7g 11%
  • Saturates 6.1g 31%
  • Sugars 11.4g 13%
  • Salt 1.4g 23%

% of the Reference Intakes

Typical values per 100g: Energy 205kj/49kcal

Each serving provides

13.8g carbohydrate 6.0g fibre 1.7g protein

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