Blended Carrot Soup- A way to encourage kids to eat vegetables


January is soup month! I cannot think of a better way to celebrate possible cold weather than with soup.

For soup month I wanted to provide you with a soup recipe that can warm the soul. This recipe for flavorful carrot soup is also vegan because cashew cream is used to lighten it up. However, if you were looking to provide extra calories for a family member who is underweight or needs calorie dense food, heavy cream could be used.

I like to make blended soups because it seems that my children are more accepting of vegetables in a blended soup form (I do not hide anything in the soup I tell them what is in it), like my vegan tomato soup. I have used the concept of offering new vegetables in a blended soup to some of my clients and have been successful in getting them to try new flavors and vegetables.

I serve this soup with roasted chickpeas, but if you have some family members that like meat you can top with bacon or roasted chicken.

2# of carrots, peeled and diced into 1-inch pieces

3 tablespoons of olive oil, divided

1 medium onion, chopped

3 cloves of garlic, minced

5 cups of vegetable broth

1 white potato, peeled and cubed

1 teaspoon ginger paste

1 teaspoon cumin

½ teaspoon garam masala

½ teaspoon salt

¼ teaspoon pepper

1 cup of cashew cream (see recipe below)


Heat oven to 400 degrees

Toss peeled carrots in 1 tablespoon of olive oil and toss with salt and pepper to taste.  Spread on baking sheet lined with parchment paper and bake for 20 minutes.

While carrots are roasting heat 2 tablespoons of olive oil in Dutch oven.  Cook onions until soft, about 5 minutes and then add chopped garlic and cook for 1 more minute.

Add vegetable broth and chopped potato.  Add spices and bring to boil and then simmer for 30 minutes on low heat.  Add roasted carrots.  Remove from heat. 

Add soup to blender and blend in batches until smooth.  When all the soup is blended return to Dutch oven and add cashew cream.  Heat on low and serve warm.  Top with roasted chickpeas .

Cashew Cream: Soak 1 cup of cashews in 2 ½ cups of water with a dash of salt.  Soak overnight.  Add soaked cashews and liquid to blender and blend until smooth.

Recipe adapted from:

For a print copy of the recipe click here

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