Moroccan Carrot Soup with Toasted Cumin
Inspired by techniques from Bon Appétit.
Carrots and onion simmer in broth until completely tender, then get blended smooth and sharpened with honey, lemon juice and allspice. A drizzle of yoghurt and a generous dusting of freshly toasted, freshly ground cumin finish each bowl.
Always check the labels of the products you use.
Method
- 1
Soften the vegetables. Melt the butter in a large saucepan over medium-high heat. Add the onion and cook, stirring, for 2 minutes, then stir in the carrots.
- 2
Simmer the soup. Pour in the broth and bring to a boil. Reduce the heat, cover and simmer until the carrots are completely tender, about 20 minutes.
- 3
Toast and grind the cumin. Meanwhile, toast the cumin seeds in a small dry frying pan over medium-high heat, stirring often, until fragrant, 4 to 5 minutes. Let them cool, then grind finely in a spice mill or mortar and pestle.
- 4
Purée. Take the soup off the heat and purée it in batches in a blender until smooth, venting the lid and holding a folded towel over the opening so steam can escape safely. Return the soup to the pan.
- 5
Finish and serve. Whisk in the honey, lemon juice and allspice. Season to taste with the salt and pepper. Ladle into bowls, drizzle with the yoghurt and sprinkle generously with the ground cumin.
Storage
Refrigerate in an airtight container for up to 4 days, or freeze for up to 3 months; reheat gently until piping hot. Cool leftovers in a shallow container and refrigerate within 2 hours (within 1 hour on a day above 32°C).
EU nutrition claims
- Source of protein: 3.3 g protein per 100 kcal, about 13% of energy (needs ≥ 12%)
Per serving, from the nutrition table. Condition from the Annex to EU Regulation (EC) No 1924/2006. How we decide
Free sugars
4.3 g per serving
8.6 % of the 50 g daily maximum · 17.2 % of the ideal 25 g
Free sugars under 50 g a day, ideally about 25 g, based on WHO free-sugar guidance (not endorsed by WHO). The share shown is the share of one serving. WHO
Equipment
- chef's knife
- chopping board
- large saucepan with lid
- small frying pan
- spice mill or mortar and pestle
- blender
- whisk
- ladle
Nutrition per serving (estimated values)
| Per serving | Amount |
|---|---|
| Energy | 174 kcal |
| Protein | 5.7 g |
| Carbohydrate | 22.7 g |
| of which sugars | 13.1 g |
| of which free sugars | 4.3 g |
| Fat | 8 g |
| of which saturates | 4.5 g |
| Fibre | 4 g |
| Salt | 1.08 g |
Protein per 100 kcal
3.3 g High Protein needs ≥ 5 g (20% of energy)
Calculated from USDA FoodData Central ingredient values
