Roasted carrot and apple soup with toasted seeds recipe
This delicious roasted carrot and apple soup recipe works all year round but is especially suited for the autumn months when a warming dish is needed. Seasonal apples add extra sweetness to bring this simple soup to the next level.
See method- Serves 4
- Takes 35 mins
- 313 calories / serving
- Freezable
- Dairy-free
- Vegan
- Gluten-free
- Vegetarian
Ingredients
- 700g carrots, peeled and cut into chunks
- 3 tsp cumin seeds
- 1 tbsp olive oil, plus 1 tsp
- 1 red onion, roughly chopped
- 2 eating apples, quartered, cored and cut into chunks
- ½ tsp crushed chillies
- ½ tsp ground turmeric
- 1 vegetable stock pot, made up to 600ml
- 450ml apple juice
- 4 tbsp mixed seeds
Each serving contains
- Energy
- 1305kJ 313.0kcal
- Fat
- 13g
- Saturates
- 2g
- Salt
- 1.3g
- Sugars
- 34g
of the Reference intake
Carbohydrate 36.3gProtein 6.0gFibre 10.5g
Method
- Preheat the oven to gas 4, 180˚C, fan 160˚C. Put the carrots in a roasting tin and toss with 2 tsp cumin seeds and 1 tsp oil; season. Roast for 25 mins until lightly charred and tender.
- Meanwhile, heat the oil in a medium, lidded saucepan over a high heat. Fry the onion and apples for 5 mins to soften. Add the chilli, turmeric and remaining cumin seeds and cook for 2 mins, stirring occasionally. Add the stock and apple juice and bring to the boil. Cover and simmer for 5 mins.
- Put the roasted carrots in a food processor or blender and pour in the apple mixture. Blitz until almost smooth.
- Toast the seeds in a small frying pan over a high heat for 2-3 mins until starting to pop. Ladle the soup into bowls and scatter with the toasted seeds to serve.
- See more Budget recipes
Freezing and defrosting guidelines
In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.
