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Carrot-Curry-Apple Soup Recipe with Baked Maple Walnuts

Carrot-Curry-Apple Soup Recipe with Baked Maple Walnuts

If you are looking for a carrot soup recipe, this light and refreshing carrot-curry-apple soup recipe is it! It can be served chilled or heated, and is made with simple ingredients.

Do not skip over the simple recipe for Baked Maple Walnuts at the bottom of this post. They are a terrific snack as well as a garnish for the carrot soup. I like to use maple syrup as the sweetener because it is less refined than sugar or brown sugar, making it less taxing for the body to digest. When purchasing maple syrup, there are a few varieties to choose from. For baking, I prefer Grade A Dark Amber (formerly known as Grade B), because it has a stronger and deeper flavor. While concerns over formaldehyde in non-organic maple syrup are a thing of the past, I still like to purchase organic maple syrup when I can, for the general reasons that I purchase anything organic.

Serve this soup alongside the Green Power Frittata, or Roasted Beet Salad with Garlic-Cumin Vinaigrette and Goat Cheese.


Carrot-Curry-Apple Soup with Baked Maple Walnuts

This soup is light and deeply satisfying all at the same time. 

Course Appetizer, Soup
Cuisine California, Farm to Table
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 4 -6


  • 3 Tablespoons coconut oil, unsalted butter, or ghee
  • 1 onion, chopped
  • 4 cups chopped carrots (about 2 bunches)
  • 2 garlic cloves, minced
  • 1 large apple, peeled and cored and cut into chunks (1-2 cups)
  • 2 medium-size potatoes, peeled and cut into chunks (about 2 cups)*
  • ½ teaspoon ground ginger or 1 teaspoon fresh ginger, peeled and minced
  • 2 Tablespoons curry powder
  • ¾ teaspoon salt
  • freshly ground black pepper, 5 grinds
  • 5 cups vegetable broth or water
  • 2-3 Tablespoons fresh lemon juice
  • Plain yogurt or creme fraiche, for garnish

Baked Maple Walnuts

  • 2 cups walnut halves and pieces
  • 1/4 cup Real Maple Syrup (I prefer Grade A Dark Amber)


  1. In a soup pot, heat oil or butter over medium heat. Add onion and cook for 3 minutes. Add carrots, garlic, apple, potato, ginger, curry powder, salt, and pepper, and cook until vegetables start to soften, about 5 minutes.
  2. Add water or stock and lemon juice and bring to a boil, then lower to a simmer. Simmer uncovered until vegetables are soft, about 20 minutes. Puree with an immersion blender or regular blender. Adjust salt and pepper to taste, and add more lemon if necessary. Adjust consistency with water or stock.

  3. If serving immediately, garnish with yogurt or creme fraiche and maple-baked walnuts. If serving chilled, refrigerate for 3 to 24 hours.

Baked Maple Walnuts

  1. Preheat oven to 300 degrees F. Line rimmed baking sheet with a silpat or foil. Combine walnuts and maple syrup in medium bowl; toss to coat. Spread out nuts on sheet. Bake until browned and dry, stirring often, about 22 minutes. Cool. Remove from pan. Coarsely chop nuts. These are fresh for up to three days, although they rarely last that long! 

Recipe Notes

*Note: If you prefer not to use potato, ⅓ cup oatmeal can be used to thicken the soup instead. Add with all the other ingredients.

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