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Creamy Pea + Carrot Soup
4.82 from 48 votes

Pea and Carrot Soup

Light and creamy Pea and Carrot Soup perfectly seasoned with curry powder and made with healthy, nutrient-packed veggies.
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Servings: 6
Calories: 185kcal

Ingredients

  • 1 tablespoon olive oil
  • 1 large yellow onion - roughly chopped
  • 5 cloves garlic - chopped
  • 1 large head cauliflower - chopped into large florets
  • 8 carrots - peeled and chopped
  • 10 ounces peas - fresh or frozen
  • 12 ounces butternut squash - chopped into cubes
  • 2.5 teaspoon curry powder
  • 2 teaspoon salt
  • 5.5 cups vegetable broth
  • Fresh cracked black pepper
  • Optional garnishes:
  • 10 ounces fresh peas - steamed or boiled according to package instructions
  • Nonfat yogurt
  • Fresh thyme
  • Cheese

Instructions

  • In a large pot or Dutch oven heat 1 tablespoon of olive oil over medium high heat. Add the onion to the pot and stir until onion is fully coated with oil. Sauté for approximately 3-4 minutes, stirring occasionally, or until onions just start to soften. Mix the garlic in with the onion and cook for approximately 1 minute, or until fragrant.
  • Add remaining ingredients- cauliflower, carrots, peas, butternut squash, curry powder, salt and vegetable broth- to the pot and stir. Turn heat to high and bring pot to a boil. Reduce heat to low and simmer, covered, for approximately 20-30 minutes, or until vegetables are fully cooked and fork tender.
  • Pureé soup until smooth, and completely blended. Be careful not to overfill your blender with hot, boiling, steaming soup (I usually only fill mine half way full and work in several small batches). Return the pureed soup to the stove in a separate pot over low heat.
  • Taste and add any additional seasonings you see necessary- salt, curry powder, etc. Garnish with a scoop of yogurt, cooked peas and fresh thyme.

Nutrition

Calories: 185kcal | Carbohydrates: 34g | Protein: 7g | Fat: 3g | Saturated Fat: 0g | Cholesterol: 0mg | Sodium: 1706mg | Potassium: 793mg | Fiber: 9g | Sugar: 13g | Vitamin A: 20795IU | Vitamin C: 65.3mg | Calcium: 94mg | Iron: 2.4mg
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