Carrot Apple Soup

Prep: 
8 minutes
Total: 
45 minutes
Makes: 
4 - 6 full servings
Utensil: 
4 Qt./3.8 L Roaster with Cover
Bake and Roast Pan (9 x 13)
Rate Recipe: 
Contributed By: 
Marni Wasserman
Certified Chef and Culinary Nutritionist, Marni uses passion and experience to educate individuals on how to adopt a realistic, plant-based diet that is both simple and delicious.

Ingredients

Recipe Description: 

Not only is this soup loaded with antioxidants and beta carotene – but it is colourful, sweet and you can even eat it cold! For added nutrition and a balanced meal, serve with some brown rice and steamed green vegetables such as swiss chard, kale, or broccoli.

You can learn more about Marni by visiting her Facebook and Twitter page, or www.marniwasserman.com.

1
medium
onion
4 - 6
cups
vegetable stock or filtered water
(950 mL - 1.4 L
2
cups
carrots, chopped
(256
g)
2
parsnips, chopped
1 - 2
cups
sweet potatoes, yams, butternut squash or kabocha, peeled and diced
(140 - 280
g)
2 - 3
medium
apples, cored and diced (Asian pear, braebun or fuji)
12
teaspoon
sea salt
(3
g)
12
teaspoon
pepper
(3
g)
12
teaspoon
cinnamon
(1
g)
1
teaspoon
turmeric
(2
g)
1
teaspoon
nutmeg
(2
g)
2
tablespoons
fresh ginger root (optional)
(12
g)
Directions: 
  1. Sauté onions in roaster over medium heat until they become translucent.
  2. Add the stock, carrots, parsnips, sweet potatoes, apples, salt, pepper, cinnamon, turmeric, nutmeg and ginger, if desired. Cover and cook.
  3. When Vapo-Valve™ clicks steadily, reduce heat to low and simmer for 30 minutes.
  4. Take 2 ladles worth of vegetables and 1 ladle of stock and blend in a blender or food processor until smooth; or you can puree the soup directly in the roaster.
  5. Return blended soup to roaster and stir together before serving.
Tips: 
  • For extra flavour – try roasting the root vegetables on the Bake and Roast Pan (9x13) in the oven for 45 minutes to an hour (at 350°F/180°C).
Nutritional Information per Serving
Calories: 
184
Total Fat: 
1g
Saturated Fat: 
0g
Cholesterol: 
0mg
Sodium: 
771mg
Total Carbs: 
45g
Dietary Fiber: 
9g
Sugar: 
18g
Protein: 
3g
Analysis based on 6 servings

Directions

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