Spicy Carrot Soup

• 分量: 4 servings
• 調理時間: 5 minutes
• 総時間: 30 minutes

材料

6 cup carrots (peeled and roughly chopped)

1 cup onion (peeled and chopped)

5 cloves garlic

1 tablespoon ginger paste

2 tablespoon oil

1 teaspoon red chilli powder

1 teaspoon ground cumin

4 cup vegetable stock (broth)

3 tablespoon coriander

1/2 teaspoon red chilli flakes

手順

Pan

Heat the olive oil in a large pan or pot over medium heat. Add the chopped onion and garlic cloves and cook until just softened, about 5 minutes.

Stir in the ginger, and cook for another minute until fragrant.

Add the sliced carrots to the pan, sprinkle in the cumin, turmeric (if using) and red chilli powder. Stir the spices with the carrots and cook for another 1-2 minutes, allowing the spices to become fragrant.

Pour in the vegetable stock. Stir everything together, and bring the mixture to a boil.

Once boiling, reduce the heat to low and let the soup simmer for about 20-25 minutes, or until the carrots are tender.

Once the carrots are soft, remove the pan from heat. Use an immersion blender to purée the soup directly in the pan until smooth. (If using a regular blender, blend the soup in batches, being careful with the hot liquid.)

If you’d like a creamier texture, stir in the coconut milk at this stage. Add salt and pepper to taste, Reheat if needed.

Ladle the soup into bowls, garnish with fresh coriander and chilli flakes , and squeeze a bit of fresh lime or lemon juice on top if desired.

Instant Pot

Set the Instant Pot to the "Sauté" mode and add olive oil. Once hot, add the chopped onion and garlic sauté for about 3-4 minutes until softened.

Add ginger and cook for another minute, stirring until fragrant.

Add the sliced carrots to the pot, sprinkle in the cumin, turmeric (if using) and red chilli powder. Stir the spices with the carrots and cook for another 1-2 minutes, allowing the spices to release thier flavours.

Pour in the vegetable stock. Stir everything to combine, scraping up any browned bits from the bottom of the pot.

Secure the lid on the Instant Pot and set the valve to the "Sealing" position. Select the "Pressure Cook" or "Manual" setting, adjust to high pressure, and set the timer for 5 minutes.

When the cooking cycle is complete, carefully perform a quick release by turning the valve to the "Venting" position. Once the pressure is fully released, open the lid.

Use an immersion blender to purée the soup directly in the Instant Pot until smooth. (If using a regular blender, let the soup cool slightly, then blend in batches.)

栄養

• サービングサイズ: 1
• カロリー: 180 kcal
• 脂肪総量: 8 g
• 飽和脂肪: 1 g
• 不飽和脂肪: 7 g
• トランス脂肪: 0.03 g
• ナトリウム: 1089 mg
• 炭水化物総量: 27 g
• 食物繊維: 6 g
• 糖質総量: 13 g
• タンパク質: 3 g