Carrot-Curry-Apple Soup Recipe with Baked Maple Walnuts
This carrot soup recipe combines warming spices and a few simple ingredients for a carrot-curry-apple soup that can be served heated or chilled and enjoyed for any meal of the day.
Baked Maple Walnuts
The baked maple walnuts included in this post are a terrific snack as well as a garnish for this carrot soup recipe. 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.
This soup is light and deeply satisfying all at the same time.
- 1 onion
- 2 bunches carrots (about 2 pounds)
- 2 cloves garlic
- 1 large apple
- 2 medium potatoes*
- small knob ginger
- 3 Tablespoons coconut oil, unsalted butter, or ghee
- 2 Tablespoons curry powder
- ¾ teaspoon fine sea salt
- black pepper, freshly ground, 5 grinds
- 5 cups water or vegetable broth
- 2 Tablespoons lemon juice, freshly squeezed, or to taste
- Plain yogurt or creme fraiche, for garnish
- 2 cups walnut halves and pieces
- 1/4 cup Real Maple Syrup (I prefer Grade A Dark Amber)
Cut onion into a large dice. Chop carrots into chunks, there should be around 4 cups. Mince garlic. Peel and core apple and cut into chunks. Peel and cut potato into chunks. Peel and mince 1 teaspoon of fresh ginger.
In a large soup pot, heat coconut oil 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.
Add water or broth 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 broth.
If serving immediately, garnish with yogurt or creme fraiche and maple-baked walnuts. If serving chilled, refrigerate for 3 to 24 hours.
Preheat oven to 300°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!
*If you prefer not to use potato, ⅓ cup oatmeal can be used to thicken the soup instead. Add with all the other ingredients.