Curry, Roasted Carrot and Apple Soup

Curry, Roasted Carrot and Apple Soup

Preparation time: 20 minutes

Cooking time: 60 minutes

Serves: 6

Ingredients

1kg carrots, peeled and chopped into 2cm pieces
2 tablespoons olive oil 1 tablespoon
Herbies curry powder
40g butter
2 large leeks, sliced
1 clove garlic, crushed
500ml apple and carrot juice
1.5 litres vegetable stock
2 teaspoons finely chopped mint leaves
2 teaspoons finely chopped coriander leaves
sea salt flakes and freshly ground black pepper

To serve

Greek yoghurt, finely chopped mint and coriander leaves plus extra crusty bread

METHOD

  1. Preheat oven to 180°C (160°C fan-forced). Line a baking tray with baking paper.
  2. In a medium mixing bowl, combine carrots, olive oil and curry powder, tossing until well coated. Place on prepared baking tray and cook in preheated oven for 40 minutes.
  3. In a large saucepan melt butter over a medium-low heat. Add leeks and garlic, cover and cook for 10 minutes or until soft.
  4. Increase heat to medium, add roasted carrots, juice and stock, bring to the boil, cover and cook for 15 minutes. Remove from heat and puree until smooth. Add mint, coriander and season to taste.
  5. Serve soup with a dollop of Greek yoghurt, extra herbs and crusty bread.

From the dietitian

Soups are a great way to boost your daily vegetable intake, but can be high in salt from commercial stock (liquid stock or stock cubes). Salt is made up of sodium chloride and it’s the sodium in salt that can increase your risk of high blood pressure (a major risk factor for heart disease). For good heart health, it’s important to not eat too much salt, so when making soups, try reducing the amount of sodium by making your own stock, or using liquid stock or stock cubes that are salt reduced- these have at least 25% less salt than the regular versions. In this recipe, home made vegetable stock lowers sodium by 53% from 1045mg to 495mg per serve. To reduce saturated fat from 4.8g to 2g, swap butter for olive oil.

One serve as per original recipe (approximately 600g) provides 942 kJ, 4.4g protein, 12.7g total fat, 4.8g saturated fat, 18.3g carbohydrate, 17g sugars, 11.5g fibre, and 1045mg of sodium.

Recipes & Food Styling by Fiona Roberts
Photography by David Sievers
Consultant Dietitian: Julie-Anne McWhinnie – Accredited Practicing Dietitian

Disclaimer

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