Spiced Carrot Soup



I do love soup and I have it at any time of year. It’s healthy, can be served hot or cold, it’s a terrific way to use up any veggies you may have in the fridge and it’s great for batch cooking and freezing.

This soup was inspired because I went to the supermarket and they had lots of prepared packets of carrot batons down to 35p. I decided to buy them and use them to make a soup for dinner. The soup was ready in 35 minutes, it is only 335 calories per serving and I was able to put two serving in the freezer for another day.


Ingredients: Serves 4 people and it 2½ of your 10 a day per person

4 x 300g bags prepared carrot batons/wedges

500g Sainsburys frozen edamame beans

6 x celery stalks, leaves and all finely chopped

2 x organic garlic cloves

1 tsp organic turmeric

1 tsp cayenne pepper

1 tsp hot chilli powder or paprika

2 tsp smoked paprika

1 tsp fennel seeds

Very low salt Organic Kallo veg stock cube mixed in 500mls water

500mls water

32g coriander leaves roughly chopped

30 x sprays olive oil fry light

Cracked black pepper to taste



A good pinch of lentil sprouts



1 Spray the oil in a large saucepan then put the saucepan on a medium heat.

2 When the saucepan is hot add turmeric, chilli powder, cayenne pepper, smoked paprika, fennel seeds and stir. Add 1 tbsp of water to the pan so it does not burn, stir and cook for 2-3 minutes. Then add the garlic keep stirring while cooking for another 1 minute.

3 Add the chopped celery stir and let it cook for 2 minutes with the lid on.

4 Then add the carrots, veg stock and the 500mls of water. On a high heat bring it to the boil, then turn it down to medium and let it simmer for 12 minutes.

5 When the carrots have softened add the fresh coriander, stir and then blitz until smooth in a blender.

6 Once smooth return to the soup to the saucepan and season with cracked black pepper and add the frozen edamame beans. Stir and let it simmer for 5-7 minutes stirring occasionally.

7 Once cooked leave to stand for 5 minutes, then carefully serve into bowls and garnish with lentil sprouts. Enjoy!


Foodie Facts

Carrots reduce cholesterol and risks of heart disease. They are good for your sight, teeth and gums. They are rich in vitamin-A which cleanses your body, it is great for your skin and has anti-aging properties, as well as vitamin-C, vitamin-K, vitamin B-8, folate, potassium, iron, copper and manganese.

Edamame Beans is green soybeans that are high in protein, fibre, vitamin-E, vitamin-C, vitamin-K, iron, helps lower cholesterol and helps fight against cancers. Also contains niacin, copper, riboflavin and zinc.

Garlic has anti-bacterial, anti-viral, anti-fungal, anti-cancer, anti-diabetic, immune boosting and cholesterol lowering properties. It is packed with potassium, iron, calcium, zinc and selenium – which is a healthy heart mineral.

Fennel seeds contain manganese an anti-oxidant which protect the body from cancers, infection, aging and degenerative neurological conditions. They are rich in dietary fibre which keeps your colon healthy and lowers cholesterol. They are also a concentrated source of minerals like copper required for red blood cells, iron required for red cell formation, calcium, potassium which helps controlling the heart rate and blood pressure, selenium, zinc and magnesium. They contain vital vitamins like vitamin-A, vitamin-E, vitamin-C and B-complex vitamins.

Smoked Paprika/Paprika is a combination of peppers grounded into a power which is why the heat and colour varies with all the nutrients like capsaicin which relaxes blood vessels which lowers blood pressure, vitamin-A, vitamin-E, vitamin B-6 and iron.

Turmeric research has shown it is a powerful anti-oxidant which can block and stop the spread of cancer cells, and prevent heart attacks and strokes. It is a potent anti-inflammatory which works just as well as ibuprofen for osteoarthritis pain relief and antiseptic especially when eaten raw.

Coriander leaves  is a good source of dietary fibre, potassium, calcium, manganese, iron, magnesium, folic acid, niacin, vitamin-A, vitamin-C and vitamin-K which helps with brain function and Alzheimer’s.