Spicy Roasted Carrots

Ah, Thanksgiving Dinner... it's over... and we are enjoying the leftovers a little at a time.  The turkey carcass is in the freezer waiting to be hoisted into the crock pot to make soup... in a few weeks when the weather gets a bit cooler.

This year there were just the two of us for dinner so I made sure to serve things the way that The Captain likes them.  If left to his own choices, he would have a big plateful of turkey, bread stuffing, and potatoes... topped with gravy and cranberries.  So, I like to come up with a vegetable side dish that he will find particularly appealing, and that I will enjoy too.

I decided to do something with carrots.  And, rather than just cutting them up and steaming them, I chose to roast them with some spices.  It definitely made them a bit more special and added eye appeal as well.  And don't you eat with your eyes? I know I do. The spices were a nice contrast to the rest of the dinner and complimented the turkey quite nicely.

I will definitely be making this dish again.

It's easy and quick and can be prepped ahead of time... it can even be cooked ahead of time and then either kept warm or reheated if you like. I baked it in a serving dish to make it really easy.  If you are feeding a larger group, or want to have some for leftovers, double or triple the recipe and use a cookie sheet for cooking.

Spicy Roasted Carrots
Makes 2 servings

• 3 large carrots, washed and cut into 1/4-inch slices, slightly on the diagonal
• 1/2 tsp cinnamon
• 1/2 tsp paprika
• 1/2 tsp chili powder
• 1/2 tsp salt

1. Preheat your oven to 400°F.
2. Coat baking dish lightly with a non-stick spray.
3. Place the carrot slices and spices in a bag and shake a few times till the carrot slices are covered with the spice mixture.
4. Pour the carrots onto the baking dish and place in the oven.
5. Cook for 30 minutes.
6. Remove from oven and serve warm.

If you are a Weight Watcher, then you know that carrots are a zero-point veggie... so I am not bothering with nutritional information here.

Printable Recipe

Ready to pop into the oven.

What is your favorite way to prepare carrots?

Spicy Carrot and Butternut Squash Soup

Every time I come up with a new combination of veggies and flavors to make soup, it immediately becomes my favorite.    And that’s true of this one…. actually I have been keeping it all to myself over the past couple of weeks, but now that I only have one serving left, which I am enjoying for lunch today, I think it is about time I shared it with you. I am calling it my Spicy Carrot and Butternut Squash Soup.

And believe me, naming this soup was a bit of a problem for me. It has lots of garlic in it, and it also has curry powder… but honestly, Garlicky Curried Carrot and Butternut Squash Soup just sounds so cumbersome… and sometimes putting the word curry in the title of a soup scares people away. And if you thought you didn’t like garlic, that might turn you off as well (leave it out – really!)
So, Spicy Carrot and Butternut Squash Soup it is, and not matter what I might call it, it is fabulous. Really!

I used my homemade turkey broth and my usual soup method to prepare this soup but you could use a store-bought chicken stock, or even make it vegan, and go with a veggie broth. I like to make my own. Ignoring either of those options, just use water. I know the garlic and the curry will give it enough flavor.

I like to freeze leftovers in individual portions.  Just pop it into a small saucepan to thaw and heat for serving.  This soup is thick and hearty and goes like this:

Spicy Carrot and Butternut Squash Soup
Makes 8 one-cup servings.

• 2 pounds butternut squash, peeled, seeded and cut into one-inch chunks
• 2 large carrots, cut into one-inch lengths
• 1 cup onions slices
• 8 cloves garlic, peeled, smashed and minced
• 2 tsp coconut oil
• 4 cups broth of choice
• 2 Tbs curry powder
• Salt and pepper to taste

1. Prepare your vegetables, onions, garlic, and set aside.
2. Melt 2 tsp coconut oil over MEDIUM heat in large stock pot.
3. Add the onions and garlic and cook for about 5 minutes till translucent, taking care not to let them brown.
4. Add the squash and the carrots and cook about 5 minutes more.
5. Add the curry powder and stir till all the veggies are coated.
6. Add the stock, cover with a lid and turn heat to HIGH.
7. When the broth has come to a boil, turn heat to LOW and let simmer for 45 minutes.
8. Remove the pot from the heat and uncover.  Allow soup to cool for at least 15 minutes.
9. Puree in batches or with an immersion blender till smooth.
10. Ladle into serving bowls, and season liberally with salt and a dash of pepper. Serve warm.

Per serving.
Weight Watchers P+ = 2.
Calories 88; Protein 3g; Carbohydrate 18g; Fat 1g; Fibre 3g.

If you are following the Simply Filling Technique, there is really nothing to count here as the oil per serving is only 1/4 tsp.

And I also love it with a bit of plain Greek yogurt .

It adds an element of creaminess, and also packs a great protein punch.

Printable Recipe

What's your favorite combination of veggies for homemade soups?

Do you like to garnish your soups with yogurt, or even sour cream?

Curried Kabocha, Carrot, and Cauliflower Soup

My latest Fall soup is thick and delicious!  I was going to use a butternut squash in this recipe, but when I cut the squash open, it was brown inside and I threw it out immediately… so The Captain spent a few uncomfortable minutes peeling the shell from a kabocha squash so I could use it instead.  The result… Curried Kabocha, Carrot, and Cauliflower Soup.  Lovely.

Normally if I were going to use kabocha squash in soup, I would bake it first so that it can be easily scooped from its shell.  But there was no time to do that and it all turned out very nicely… but it is a difficult beast to peel raw so if you have time, do cook yours first. 

There is just a hint of curry in this soup. I think it is just right, but if you like more, by all means… go ahead and add it.  I also like to add a dollop of fat free Greek yogurt when I serve it… makes it creamy and just Heavenly.

You can use any kind of broth you prefer... I used my homemade turkey broth, but you could also use chicken stock or a vegetable broth if you want a vegan or vegetarian version.  I don't think it would change the taste much at all.

Curried Kabocha, Carrot, and Cauliflower Soup
Makes 8 one-cup servings

• 2 tsp coconut oil
• 6 cloves garlic, peeled, smashed and minced
• 1 cup white onion, cut into large dice
• 3 cups stock of choice
• 1 cup water
• 5 cups kabocha squash, peel removed and cut into chunks
• 2 cups carrots, cut into 1” lengths
• 1 cup cauliflower, cut into chunks
• 2 Tbs curry powder, more or less to taste
• Salt and pepper to season 

1. Melt coconut oil in large stockpot over MEDIUM heat. 
2. Add onions and garlic and cook about 5 minutes, till translucent, taking care not to brown.
3. Add the squash, carrots, and cauliflower and cook about 5 minutes more, stirring occasionally.
4. Add the curry powder and stir to coat veggies.
5. Add the stock and the water.
6. Cover the pot with a lid, bring to boil, then reduce heat to SIMMER and cook for 45 minutes.
7. Remove from heat and cool several minutes.
8. Blend/purree till smooth.
9. Serve hot with salt and pepper to season.

Per serving.
Weight Watchers P+ = 2.
Calories 61;  Protein 2g; Carbohydrate 11g; Fat 2g; Fibre 3g.

If you are following the Weight Watchers Simply Filling Techniquer or Simple Start, there is nothing to count… the coconut oil would only be 1/4 tsp per serving, therefore negligible.

Bring veggies and stock to the boiling poing, then cover, and let simmer for about 45 minutes.

Purre in stockpot with immersion blender for minimal cleanup.

To serve, season with salt and pepper, and garnish with Greek yogurt if you like.

Stir it in for maximum creaminess!

You can freeze the leftovers or store in the fridge if you will use them in a few days… just as tasty after reheating on the stove top!

Printable Recipe

5 Fabulous Fall Soups

There is a lovely aroma in our apartment right now… a new Fall soup on the stove… this one with kabocha squash, carrots, and cauliflower… and onions and garlic, of course! I love to make soup when the days become a bit shorter, and a bit cooler, and the local farmers are flooding our produce markets with sweet potatoes, root veggies,  and all kinds of squash.  Mmmmm.

I have a usual method that I use to make vegetable soups… and the variations are endless depending upon the veggies and spices and broth you select. You can make them gluten-free, paleo vegetarian, and even vegan if you choose the right ingredients.  They are are all delcious.

You really can’t go wrong.

I will share this new soup later, but today I want to share some other favorite Fall soups from the last couple of years.

In no particular order… just click the picture to find the recipe.

Of course there are lots more on my blog and you can find them under my Soups, Salads and Dressings  tab… If you give any of my soups a try or Pin them, I would  love to know!

And if you are looking for some other ideas for homemade soups, check out these articles too:

• How to Roast Red Bell Peppers
• How to Make Homemade Turkey (or Chicken) Broth
• How to Make Your Own Vegetable Broth

Do you like to make Fall soups, too?  What’s your favorite?

Roasted Red Pepper and Carrot Soup

Oh how I love Fall!  Even though our weather continues to be unseasonably warm and dry on the Island, local farmers are flooding the markets with fresh produce and the prices are very appealing!  Red peppers, squashes, potatoes, carrots, corn… all of the lovely and delicious foods that the word harvest brings to mind.  This Roasted Red Pepper and Carrot soup is a direct result.

I love the process of roasting red peppers… washing and drying them, and putting them on a baking sheet under the broiler element of the oven… turning them every few minutes until they are completely charred.  And then leaving them in paper bags to cool and I even like the slippery mess of removing the skins and seeds.  I wrote a post about it a couple of years ago (and a great recipe for Roasted Red Pepper Soup, too) if you are interested.

I actually prepared the peppers for this soup and left them in the fridge for a couple of days before I got around to making it.  It was all I could do to keep from using them up in omelettes and on salads and in sandwiches!  But I knew that they would mix so well with the carrots that I managed to refrain.

I didn’t add any spices or herbs to the veggies as they were cooking… I wanted the flavor of the roasted red peppers and the carrots to shine through…. and they do, very nicely, I think.
And this dish is chock full of Vitamins A and C, if that matters to you!

I used homemade turkey broth and followed my usual soup method to make up this batch of Roasted Red Pepper and Carrot Soup. You could use purchased chicken stock, or even a vegetable broth if you would like to make it vegan. Use olive oil instead of coconut oil if you prefer.  It is easy and so tasty!   I hope you’ll give it a try.

Roasted Red Pepper and Carrot Soup
Makes 7 servings, approx. 1 cup each

• 1 tsp coconut oil
• 4 cloves garlic, peeled, smashed and minced
• 3 ounces onion, chopped (about 1/3 to 1/2 cup)
• 20 ounces carrots (about 5 large, cleaned and cut into 2 inch lengths)
• 3 cups stock of choice
• 3 red bell peppers, roasted with skin and seeds removed
• Salt and pepper to season

1. Put coconut oil in large stock or soup pot on MEDIUM heat.
2. Add the garlic and onions and saute till translucent and soft, taking care not to brown them.
3. Add the carrot chunks and let cook about 5  minutes.
4. Add the stock, cover the pot with a lid, and turn up heat till the stock comes to a boil. Turn heat down to LOW and allow to simmer 45 minutes.
5. Add the roasted red peppers and any liquid from them to the pot, and heat through.
6. Remove the pot from heat and allow to cool 10 or 15 minutes.
7. Puree the soup with immersion blender till smooth.
8. Season with salt and pepper.
9. Serve warm with cream or yogurt to garnish, if desired.

Per serving.
Weight Watchers P+ = 2.
Calories 67; Protein 3g; Carbohydrate 13g; Fat 1g; Fibre 4g;

Just look how thick this is!

Printable Recipe

What is your favorite thing about the coming of Fall?

Won't you consider sharing this recipe if you like it?  Thanks so much.

Spicy Curried Carrot Soup

I made this wonderful new soup for lunch today and couldn’t wait to share it with you… I didn’t even take pictures as I went, I was so eager to get it cooking and eat it! 

I had a bag of carrots sitting in the refrigerator, that I needed to use, so I peeled them, but normally when my carrots are very fresh I just wash them and cut the ends off.  Your choice.

It only took 45 minutes to cook, but I was getting so hungry I had to eat a small apple to keep my tummy from growling and entertain myself with cryptic crosswords from the newspaper… sometimes things just seem to take too long when you’re waiting, don’t they?

But it was so worth the short wait... truly delicious. I love the flavor of carrots, and I bet roasting the carrots before putting them in the soup would make it taste even better!  I have to remember that for next time and get started earlier.

The curry and the red pepper flakes are very subtle flavors in this soup. Barely there, but they add to the overall goodness and the pepper flakes definitely add a bit of zing.

I used my homemade turkey stock for this soup. You could use a commercial broth, or a veggie broth, or even water, in a pinch. 

And of course if you don’t eat dairy, you can omit the Greek yogurt garnish, too.  It’s all good!

Spicy Curried Carrot Soup
Makes 4 servings, approximately 1 cup each

• 1 Tbs coconut oil
• 4 cloves garlic, peeled, smashed and minced
• 3-1/2 ounces chopped white onion
• 20 ounces (1-1/4 lb) carrrots cut into chunks
• 1-1/2 cups  broth
• up to 1 cup hot water 
• 1 Tbs curry powder
• Sprinkling of red pepper flakes

1. Using my usual homemade soup method, heat the coconut oil in a large stock pot, and then added the onions and garlic.
2. Cook for about 5 minutes over MEDIUM heat till onions are soft and translucent,being careful not to brown the garlic.
3. Add the carrots and allow to cook a few minutes.
4. Add the curry powder, and stir to coat the veggies.
5. Add the broth and the red pepper flakes.  Then turn up heat to HIGH till it boils.  Cover, reduce heat to LOW and allow simmer for 45 minutes.
6. Remove from heat and puree with immersion blender.  Add the hot water a few ounces at a time until the mixture reaches the thickness you like. (I used 1 cup and I like a very thick soup.)
7. Serve in your favorite bowls. Garnish and season with salt and pepper as desired.

Per serving.
Weight Watchers P+ = 3.
Calories 112; Protein 3g; Carbohydrate 18g; Fat 4g; Fibre 5g.

Just salt and pepper for The Captain

Printable Recipe

Are you a curry fan? 

How do you use up the veggies in your fridge?

Carrot ‘Hummus’

I love carrots and munch on then raw quite often.  I also like to steam them, and often use the leftovers in omelettes or on salads..  Carrot soup is a favorite, as are roasted carrots. 

I have had a large bag full of carrots in the refrigerator for a week or so.  I knew I had to use them soon or be prepared to get rid of them, and because it was kind of gloomy on Satruday morning when I was in the mood to cook, I though I would make soup… but then the sun came out, warm and bright, and I changed my mind and decided to make something cold instead.

This faux ‘hummus’ is quite delicious.  I love the texture of the cooked carrot pureed with just a bit of olive oil to make it silky and slippery on the tongue.  You could certainly play with the seasonings… I may try curry or ginger next time.  And perhaps more garlic. And yes, it is so good that there WILL be a next time.
Originally I though I might try coconut oil, but then decided that the non-taste of the olive oil might be a better fit… I was right.  I don’t think coconut oil would work here.

I know it going to be very nice with raw veggies as a dip, and The Captain will enjoy some with crackers and cheese, too.  I will also be using it as a topper for my morning omelets.  Mmmm.

Carrots are full of antioxidants and vitamins and are a good healthy source of carbohydrates too.  Eat your carrots… I am sure you Mother told you they are good for your eyesight!  I happen to think all orange things just taste good.

My recipe makes 2 cups of creamy and silky smooth ‘hummus’.  And I have been using it in a variety of ways.  I made some cute little canapes with slices of mini cucumbers, and have also spooned it on top of my lunch salad, in place of a dressing.  It is very flavorful and really pretty too!

Carrot ‘Hummus’
Makes 2 cups

• 1 pound of raw carrots, peeled and cut into 1 inch lengths
• Juice from 1 small lemon
• 1 or 2 cloves garlic, peeled, smashed and minced
• 1 Tbs olive oil
• 1/4 tsp ground cumin
• 1/4 tsp ground coriander
• dashes of salt and pepper

1. Cook the carrots in boiling water approximately 15 minutes.
2. Drain the water and allow the carrots to cool for a few minutes.
3. Place the carrots, garlic, and lemon juice in the bowl of your food processor or blender and pulse several times until carrots chunks are broken.
4. Add the olive oil and spices and puree till smooth.
5. Remove to a storage container and chill until ready to use.
6. Store leftovers in the refrigerator.

Per 1/4 cup serving.
Weight Watchers P+ = 1.
Calories 46; Protein 1g; Carbohydrate 8g; Fat 2g; Fibre 2g.

Remove the peel from the carrots for the silkiest ‘hummus’ texture.

Pulse a few times to break up carrots and then add seasonings and olive oil.

Puree till smooth.

Chill a couple of hours before serving.

Serve on salad in place of dressing… and those cherry tomatoes are the first of my season’s harvest!

Printable Recipe

Carrot, Kale and Red Pepper Soup with Shredded Chicken

Sometimes I end end up with little bits of all kinds of different vegetables in the refrigerator… usually on days before I plan a big shop.  It’s fun to see what I can come up with to use these goodies…. something tasty and filling of course… but often a bit unusual.

Quite often it is a salad.  But that normally wouldn’t be The Captain’s choice for lunch and I wanted to make something that we both would really enjoy… soup it would be!

My newest soup comes compliments of the fridge crisper!  And it was delicious and full of healthful vitamins and antioxidants, too.  I added some leftover cooked chicken to round out a complete meal.  You could also shred up a can of cooked chicken breast chunks to add to this soup, too.  Turkey would also be very good.
This was our whole lunch so I divided into 2 large servings.  If you planned a soup-and-salad lunch or even soup with a roll, you could easily get 4 satisfying bowls from these ingredients.

And though I did use my immersion blender to mix the veggies and the broth together, I left lots of large chunks.  It makes a nice meal I think when there is something to CHEW!

Carrot, Kale and Red Pepper Soup with Shredded Chicken
Makes 2 large servings

• 1 tsp coconut oil
• 3 cloves garlic, peeled, smashed and minced
• 1/2 medium white onion, sliced vertically
• 4 large carrots, cut into 1 inch chunks (approx. 1 lb.)
• 1/2 red bell pepper, seeded and cut into chunks
• 1/2 bunch kale, washed and large stems removed (approx. 2 oz.)
• 1 tsp curry powder
• Dash of red pepper flakes
• 2 cups turkey, chicken or veggie broth
• 8 ounces cooked chicken, shredded
• Salt to taste 

1. Put the coconut oil into a large soup pot over MEDIUM heat.
2. Saute the onion and garlic till translucent, about 5 minutes.
3. Add the carrots, red pepper, and kale to the pot. Stir occasionally and allow to cook another 5 minutes.
4. Add the curry powder, and stir to coat the veggies.
5. Add the broth, cover the pot, and bring to boil.
6. Reduce the heat and allow soup to simmer for about 15 minutes till carrots are soft.
7. Remove the pot from the heat. 
8. Use your immersion blender to break up veggies and mix them into the broth.  Don’t over-process. You want it to be chunky.
9. Add chicken to the pot and stir.
10. Place soup in serving bowls and salt to taste.

Per serving.
Weight Watchers P+ = 6.
Calories ; Protein 30g; Carbohydrate 27g; Fat 4g; Fibre 7g.

Sauteeing the veggies before adding the curry powder.

Leaving this soup chunky shows off the colors of the carrots, and you can see a bit of green from the kale and red from the peppers.

Printable Recipe

What do you like to do with little bits of veggies in your fridge?

Guilt-Free Chips

Do you ever crave a salty, crunchy snack?

Do you love potato chips but feel guilty about eating them?

Here are some ways you can still get that crunchy, crispy chip texture, and salty flavor, without the guilt!

I have been asked several times over the past few weeks about the different veggie chips that I make and talk about so I decided to share them with you.  I cannot take credit for all of these ideas though so I am going to post links to the original recipes and instructions…. I just really want to share the ideas with you here.

The very easiest are these Eggplant Chips. I like to slice them just under 1/4 inch thick and then bake them.  Spritz them with a bit of olive oil and salt before baking.  They are really easy and very good!  The dark spots on the baked chips are where I sliced them a bit thin but they are still tasty, they just don’t LOOK as good.  I know there is a pesto dip recipe there too, which I plan to try after my cilantro grows a bit more!

I make Sweet Potato Chips the same way.  I don’t have a mandolin slicer, so I get The Captain to use his more-developed-than-mine patience muscle to slice through the thick sweet potatoes.  The key is get thin and uniform-in-thickness slices. 

If you can manage to leave them alone till they cool somewhat, they are even tastier.  Sometimes I have them with ketchup…Mmmmmm.

Gabby’s Carrot Chips are honestly somewhat fiddly, and they don’t yield a lot, but they are really tasty so if you have some time and patience, give them a try.  The addition of the cinnamon works!

Oh, and I almost forgot…. Kale Chips are so easy and so tasty, too.  Just wash and sry the kale leaves, spritz with a bit of EVOO and salt  or nooch, and bake them for 15 minutes. I like them with a bit of homemade ketchup too!

About a year and half ago, I picked up a little microwave crisper for veggies, and did a post about it.   It makes truly awesome veggie chips so if you have access to one of these inexpensive little devices, you can make your chips in a couple of minutes in the mike and completely fat free, if that appeals to you.  It is especially great for potatoes and sweet potatoes but I also made zuke chips with it and they turned out really well.

I know that Kierston, who writes CaNdyFiT, also has a microwave crisper… a different one than I have and every time I walk by the display in the store, I think I should have one!  As a matter of fact, last year she did a review/giveaway about the time I first started reading her blog. 

There are a couple of other good looking chip recipes out there that I want to try… Gina’s Butternut Squash Chips look wonderful… and I have heard that beet chips are lovely too.

These veggie chips make good snacks and side dishes… and they are gluten-free, paleo, vegan, Whole30 friendly… use healthy oils, have tons of vitamins and antioxidants and are truly delicious.

What more could you want?

Oh, and for those of you who do eat white potatoes, of course we know those make splendid chips, too!

Do you make your own chips?  What veggie is your favorite?

Carrot Soup with Sweet Potato and Red Pepper

I have made this soup a couple of times… and realized today when making it again, that I haven’t posted the recipe before.  I was quite surprised and decided I should correct that little omission right away.

These are ingredients that I love individually, so blended together they become pure delicious bliss!  And the color is wonderful too.  And only to barely mention the lovely aroma while it cooks!

I am using homemade turkey stock in my soup, but feel free to sub whatever low fat chicken stock you would normally use for soup or stews, or even a vegetable stock if that is what you prefer.  Failing that, use water! 
 
And of course the measurement don’t have to be exact for the vegetables either… but if you use less, try using less stock too.  You want the outcome to be thick!

I used cumin for my spice because I am loving curried dishes right now, and I have added a dash of red pepper flakes for a bit of a kick, but if you like, you could use ginger and nutmeg and it would be wonderful… I must remember that for my next batch.

I find it easier to prepare all my veggies before I get started… if that suits you, good. If not, just make sure to have your onions and garlic ready first.  It did take me a while to get my carrots and sweet potato and red pepper ready.

I love to make big pots of soup and then freeze it in individual portions so that it is handy for snacks and for lunches on busy days.   Are you a homemade soup fan, too?

Feel free to add a dollop (how I do love that word) of yogurt or sour cream as you serve if you like, or stir in a bit of coconut milk.... Mmmm!

Carrot Soup with Sweet Potato and Red Pepper
Makes 6 generous one-cup servings

• 1 Tbs coconut oil
• 8 or 9 large carrots, about 24 oz, cut into 1-inch chunks
• 1 medium sweet potato, about 10 oz  , cut into 1-inch chunks
• 1/2 cup diced onions
• 1 medium or large red pepper, cut into chunks
• 3 cloves garlic, peeled, smashed and minced
• 3 cups stock of choice
• 1 Tbs cumin
• 1/4 tsp red pepper flakes
• Dashes of salt and pepper

1. Put the coconut oil in a large soup pot and place on the stove over MEDIUM heat.
2. Add the onions and garlic and saute gently till they become translucent, about 5 or 6 minutes. You don’t want the heat so high that they brown.
3. Add the sweet potato and carrot chunks. Saute about 2 more minutes.
4. Add the cumin and stir all the veggies to coat.
5. Add dashes of salt and pepper and then the stock.
6. Bring to a gentle boil, then cover the pot and reduce the heat to LOW.
7. Allow the mixture to simmer about 45 minutes till all the veggies are soft and cooked through.
8. Remove from heat and allow the soup to cool a bit and then puree in batches in your blender, or use an immersion blender in the soup pot.
9. Reheat to serve and and season with salt and pepper to taste.

Per serving.
Weight Watchers P+ = 4.
Calories 135; Protein 4g; Carbohydrate 26g; Fat 3g; Fibre 5g.

Stir it well, bring to a boil, cover and simmer for 45 minutes.

 

 

Be careful if the soup is hot when you whizz it up!

 

 

Mmmmm.  Good!

 

 

Printable Recipe

 

What's your favorite homemade soup?  I am sure you have one....

Curried Coconut Butternut Squash and Carrot Soup

I love to make soups in the Winter.  The aroma of garlic and onions fills the kitchen with the promise of homemade with love goodness!  I love the rich golden color and the silky texture.  And there are so many lovely local squashes in our local produce markets at this time of year that I want to sample them all.

In getting ready to start a 30 Day Paleo Challenge on January 1st I decided to make up a lovely spicy, nutritious soup, to have on hand for lunches and snacks.  I know that preparing for this challenge is going to be very important to my success on it. 

Normally I like to put a spoonful of fat free yogurt on my vegetable soups when I serve them... stirring the yogurt into the hot soup makes it creamy and rich.  But there is no dairy on the Paleo plan so I decided to use some coconut milk in this soup to take the place of the yogurt (I used a light version - after all I am still a Weight Watcher) and followed that theme by using coconut oil instead of the olive olive I would usually use, too. 

And I have to say, the coconut oil smells wonderful while it cooks.  Mouthwatering, actually!  I will be using it a lot more often.

I prefer to use my homemade turkey stock in recipes like this, but if you don't have turkey or chicken stock on hand, use a couple of bullion cubes and 4 cups of water.  It really does result in a richer flavor than water alone... or use vegetable bullion if you want a vegan soup.



Curried Coconut Butternut Squash and Carrot Soup
Makes 6 servings of 1-1/2 cups each.

• 1 Tbs coconut oil/butter
• 1 medium onion, peeled and chopped (8 ounces)
• 4 cloves garlic, peeled, smashed and minced
• 1 medium butternut squash, peeled and cut into 1-inch cubes (26 ounces)
• 3 carrots, peeled and sliced
• 4 cups turkey stock
• 1 Tbs ground cumin
• 1/2 cup canned light coconut milk
• Salt and pepper to taste

1. Place the coconut oil/butter in a large stock pot over MEDIUM heat.
2. Add the chopped onion and minced garlic and saute till translucent, about 6 or 7  minutes.
3. Add the butternut squash and the carrot pieces and cook another 5 minutes.
4. Stir in the ground cumin to coat the veggies.
5. Add the stock to the pot, cover with a lid and bring to a boil.
6. Lower the heat and leave the soup to simmer for 40 minutes.
7. Remove from heat and allow to cool for about 15 minutes
8. Purree the soup with your immersion blender or remove to blender jar in batches to purree.
9. Stir in coconut milk and gently reheat before serving.
10. Season with salt and pepper at the table.

At first I wasn't sure if I had added enough cumin to my soup because it didn't seem to be quite as spicy as I would have liked.  But, I resisted adding more, and I placed the cooled soup in 6 different single serving containers and then refrigerated them.  The next day, I heated up 2 servings for The Captain and I to enjoy for lunch, and I noticed that the soup tasted much spicier than it had the day before... guess the cumin just needed a bit of time to do its magic!

It was wonderful!  The rest of the leftovers have been moved to the freezer for now, but it won't be long before they are used up and I will be making another batch!

Per serving.
Weight Watchers P+ = 3.
Calories 119 ; Protein 2g; Carbohydrate 22g; Fat 4g; Fibre 4g.

Add the cumin to the sauteed veggies...

 

and stir to coat them and let it cook a bit before adding the broth.

 

Cover and bring to boil, then let simmer for about 40 minutes.

 

Gently reheat before serving.

Season with salt and pepper to taste.

 

Printable Recipe

 

 

Are you a homemade soup fan?  What is your favorite kind?

 

Do you like coconut oil?