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Curried Carrot Soup with Toasted Seeds

Serves: Makes 4 servings

Ingredients:

  • Curried carrot soup:
  • 2 tablespoons extra-virgin coconut or olive oil
  • 1 large shallot, peeled and thinly sliced
  • 2 medium garlic cloves, minced
  • 2 tablespoons minced ginger
  • 2 teaspoons yellow curry powder
  • ¼ teaspoon sea salt
  • 1 pound carrots, peeled and sliced into ½-inch pieces
  • 1 bay leaf
  • 3 ½ cups low-sodium vegetable broth
  • ⅔ cup coconut milk
  • 1 to 2 teaspoons fresh lemon juice

  • For garnish:
  • ¼ cup quinoa
  • ¼ cup raw pumpkins seeds
  • ½ teaspoon ground cumin
  • ½ teaspoon chili powder
  • ½ teaspoon sea salt


Procedures:

Curry powder is made from a variety of spices known to have health benefits. Turmeric for example is linked to prevention of cancer, heart disease, and reducing pain and inflammation.

Heat oil in a medium saucepan over medium heat. When oil is shimmering, add shallots, garlic and ginger and cook until fragrant, about 2 minutes. Stir in curry powder and salt and toast until fragrant, about 1 minute. Add carrots, bay leaf and broth. Increase the heat to medium-high and bring the mixture to a boil, then reduce the heat and simmer until the carrots are very soft and tender, about 20 minutes.

For the garnish: Meanwhile, heat a large saucepan over high heat. When pan is hot, add quinoa. Lower the heat to medium. Stir constantly until the grains start to pop (The popped grains will look like tiny white beads.) Stir in the pumpkin seeds continue stirring until quinoa has popped completely and pumpkin seeds are toasted, about 5 minutes. Turn off the heat and stir in seasonings. Transfer to a small bowl and set aside until needed.

Remove bay leaf. Process the soup in a blender or with an immersion blender until smooth. (If using a blender be very careful, start on the lowest setting and vent the lid so that the hot steam can escape.) Return the soup to a saucepan over medium heat. Stir in the coconut milk. Taste and adjust the seasoning with salt and lemon juice.

To serve: Divide soup between warmed bowls. Garnish with toasted seeds and serve.

Recipe developed for Sur La Table’s Cooking Classes

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