Carrot Yogurt Soup

To shorten your cooking time, consider using a pressure cooker, or if you have time to spare, follow steps 1–5 and add to a slow cooker, allowing the carrots to cook on low for 4 hours. When tender, purée the ingredients, then add the yogurt, honey, and pepper. To preserve the beneficial bacteria in the yogurt, heat it gently by stirring a small amount of the hot ingredients into the yogurt, allowing the yogurt to warm gradually then, gently stir the warmed yogurt into the hot mixture.

Serves: 8Hands-on: 30 minutesTotal: 1 hourDifficulty: Medium

Serves: 8

Ingredients

  • 4 Tbsp. vegetable oil
  • 1 medium onion, peeled and chopped
  • 1 clove garlic, peeled and minced
  • ½ tsp. ground turmeric
  • ½ tsp. ground ginger
  • ½ tsp. ground cumin
  • ½ tsp. sea salt
  • ¼ tsp. cayenne pepper
  • ¼ tsp. ground cinnamon
  • 1 lb. carrots, peeled and sliced
  • 1 Tbsp. lemon juice
  • 2 cups water
  • 2 cups low-fat plain yogurt
  • 1 Tbsp. honey
  • ¼ tsp. ground black pepper

Directions

  • Heat oil in a large soup pot over medium heat. Sauté onion and garlic in oil until soft. Add turmeric, ginger, cumin, sea salt, cayenne, and cinnamon. Cook for several minutes, stirring constantly.
  • Add carrots to soup pot with lemon juice and water. Reduce heat to medium-low, cover, and simmer until carrots are tender, about 30 minutes.
  • Purée cooked carrots and cooking liquid using a blender wand or purée in batches in a blender. Return purée to soup pot. Add a small amount of carrot purée to 1½ cups yogurt, warming it slowly; whisk yogurt, honey, and black pepper into carrot purée.
  • Heat mixture on low, but do not boil. Ladle into soup bowls and top each bowl with a dollop of yogurt.

Recipe Information

Serves: 8

Ingredients

  • 4 Tbsp. vegetable oil
  • 1 medium onion, peeled and chopped
  • 1 clove garlic, peeled and minced
  • ½ tsp. ground turmeric
  • ½ tsp. ground ginger
  • ½ tsp. ground cumin
  • ½ tsp. sea salt
  • ¼ tsp. cayenne pepper
  • ¼ tsp. ground cinnamon
  • 1 lb. carrots, peeled and sliced
  • 1 Tbsp. lemon juice
  • 2 cups water
  • 2 cups low-fat plain yogurt
  • 1 Tbsp. honey
  • ¼ tsp. ground black pepper

Directions

  • Heat oil in a large soup pot over medium heat. Sauté onion and garlic in oil until soft. Add turmeric, ginger, cumin, sea salt, cayenne, and cinnamon. Cook for several minutes, stirring constantly.
  • Add carrots to soup pot with lemon juice and water. Reduce heat to medium-low, cover, and simmer until carrots are tender, about 30 minutes.
  • Purée cooked carrots and cooking liquid using a blender wand or purée in batches in a blender. Return purée to soup pot. Add a small amount of carrot purée to 1½ cups yogurt, warming it slowly; whisk yogurt, honey, and black pepper into carrot purée.
  • Heat mixture on low, but do not boil. Ladle into soup bowls and top each bowl with a dollop of yogurt.

Nutrition Information

Nutrition Information
Amount per serving
Calories120
Total Fat8g
Saturated Fat1g
Cholesterol0mg
Sodium210mg
Total Carbohydrate11g
Dietary Fiber2g
Sugars7g
Protein2g