If it’s Tuesday, it must be another challenge of  ‘what to make for dinner.’  Having just returned from a trip to the southwest (go Giants!), I came home to an empty kitchen with no time to spare. As I raided the fridge, I uncovered a fresh bunch of carrots from Thursday’s delivery, still crisp and sweet.  I always have onions and ginger on hand…and started to sense a recipe for another blender concoction in the making. 

I know I have yet to write about stocking a complete healthy pantry, but suffice it to say that one of the staples in mine is coconut milk.  As a dairy free alternative, I use coconut milk in desserts, stir-fry’s, soups and smoothies.  It is creamy, delicious, and quite healthy. According to Wise Geek, “while coconut milk is high in saturated fat, it is much healthier than other saturated fat products, and the fat is easily metabolized by the body. Coconut milk also offers some particular health benefits. It is anti-carcinogenic, anti-microbial, anti-bacterial, and anti-viral. The main saturated fat that it contains, lauric acid, is also found in mother’s milk and has been shown to promote brain development and bone health. Some hope that coconut milk, with its powerful anti-viral properties, can one day be used in the fight against AIDS.”

The best choice is to use fresh coconut milk (or juice) from the shell, but we don’t always have that luxury (or in my case, time to pull out the hammer;-)  So from a can, choose organic options and go for the whole variety.  Remember, this is healthy fat – the kind that keeps you satiated and nourished – and a little dab’ll do ya.

Creamy Carrot Curry Soup

Makes about 4 cups

I was inspired by a few different recipes from “The Soup Bible,” but ultimately came up with this blend.  You’ll notice I don’t peel my carrots, as they contain so many nutrients. The miso adds a salty component that makes the flavors really pop.

1 TB coconut oil
2 teaspoons curry powder
2 medium cloves garlic, smashed
1 1-inch piece of ginger, grated
1 medium onion, coarsely chopped
1 pound carrots, washed and sliced into 1/4-inch-thick rounds (fairly thin)
1 medium bay leaf
2 1/2 cups low-sodium vegetable broth (homemade is best)
1/2-1 cup coconut milk
1-2 TB miso paste
Toasted unsweetened coconut flakes, for garnish (optional)


Heat oil in a medium saucepan over medium heat. Add curry powder and garlic, and cook until fragrant, about 30 seconds.
Add ginger, onion, carrots, bay leaf, and broth, increase heat to medium high, and bring mixture to a boil. Reduce heat to medium low, and simmer until carrots are soft when pierced with a fork, about 20 minutes. Discard bay leaf.
Working in batches, process soup in a blender until smooth. (Be very careful when blending the hot soup, as steam could blow off the blender lid.)
Pour soup into a clean pot and return to the stove over medium heat. Stir in coconut milk and adjust seasoning as needed. Stir in the miso just before serving. Garnish with a few flakes of toasted coconut.


Creamy Carrot Curry Soup — 5 Comments

  1. This looks yummy Karen. I use Coconut Milk a lot in my soups and as a base for slow cooking pork. I love the taste but I didn’t know about the health properties and now I will buy the whole (with fat) type rather than fat free

  2. This soup is extremely rich and fabulous! I didn’t have access to coconut oil or miso paste, but it still had plenty of flavor!! Thanks!

  3. Pingback: Coconut is a Healthy Fat | Cook4Seasons

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