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Carrot, Turmeric and White Bean Soup

A tasty and satisfying soup filled with carrots and white beans. Spiced with health-boosting turmeric.

Carrot, Turmeric and White Bean Soup


Carrot, Turmeric and White Bean Soup


I accidentally stockpiled carrots this week. 

I always like to have them in the fridge as I use them at lot in recipes. 

I grate them and add them to sandwiches like this spiced chickpea and carrot sandwich and I add them to soups, stews and veggie bolognese

I also like carrot sticks with hummus for lunch sometimes and my son likes to have some crunchy veg including carrots in his lunchbox.

However two huge bags of carrots was too much even for me. 

My first thought soup!

I've made many carrot soups over the years, but I wanted something different this time, so I decided to make a carrot, turmeric and white bean soup.

Super (or should I say souper) tasty, very filling and a very healthy meal for my family. 

I large bag of carrots used in one fell swoop!


Carrot, Turmeric and White Bean Soup

Soup for a win


We eat a lot of homemade soup.

It's so easy to make and it's a great way to keep healthy and get more vegetables into your diet.

It's also very filling and low calorie, which is good if you are needing to watch your weight or lose weight like I do. I'm adding it to my 5:2 diet list.

This soup has only 188 calories per portion and that's a big portion.

It's also a great way of getting kids to eat more vegetables.

It really is a winner.


Carrot, Turmeric and White Bean Soup

How to add texture to soup


You may be one of those people who love a smooth soup and I get that.

Some soups are better smooth. I like a tomato soup and an onion soup to be smooth and sometimes I like a lentil soup to be smooth too.

Smooth get's boring pretty quick. 

Most of I like a soup with texture. A hearty soup with a generous amount of chopped vegetables, beans or pluses through it.

The secret to a hearty soup is to mash or blend some of vegetables, beans or pulses in the soup, but leave the rest whole. 

The partial blend or mash with thicken the soup broth, but leave a lot of texture.

Try it next time you make soup.


What should I serve with my soup?


There's lots of options when serving soup. Here are a few ideas.

  1. A Spoon - just serve it as it is with nothing on the side. 
  2. Bread - soft or crusty, bloomer or brown, you choose.
  3. Toast - add a bit of crunch and don't worry you can still dunk it in the soup.
  4. Toasted Pitta Bread - great for dunking.
  5. Flatbread - wonderful served with soup.
  6. Garlic Bread - a luxury option.
  7. Croutons - served scattered over the soup for a bit of crunch.
  8. Seeds - scattered over the soup for texture and decoration.
  9. Bread Rolls - spread with butter or vegan butter.
  10. Breadsticks - serve on the side for a bit of crunch.
  11. Scones - plain or cheese scones.
  12. Oatcakes - are tradtionally serve with soup and stovies in Scotland.
  13. Sandwich - on the side for a heartier meal.
  14. Toastie - on the side for a heartier meal.
  15. Salad - on the side to add more veg to your meal.

Carrot, Turmeric and White Bean Soup



How long does soup keep for?


This soup only has 4 hearty portions, but if this is too many for you, you can chill the soup for later.

This soup can be kept in an airtight container in the fridge for 4-5 days.

Pour the hot soup into one or more containers, which will help it cool down. Leave it to cool for 10-15 minutes until just warm, then cover and pop in the fridge.

Soup left in the pop will take longer to cool.


Can I freeze soup?


Yes soup can be frozen.

As with soup chilled in the fridge, pour the hot soup into one or more airtight containers and leave to cool for 10 - 15 minutes, cover tightly and pop in the freezer.

To defrost, take a portion out in the evening and allow to defrost in the fridge overnight, ready to be reheated the next day.


carrots

Carrots


Carrots are the main ingredient in this soup.

They are cheap, always available and add a wonderful flavour and sweetness to soup.

Carrots are super healthy too.

They are packed with nutrients including beta carotene, which converts to Vitamin A in our bodies and is good for eye sight.

They also contain Vitamins C, E & K, potassium, folate and fibre.

They are low calorie, which is great if you are watching your weight.



bowl of cooked white beans

White Beans


I decided to add white beans to this soup to add texture and to add some protein.

I used tinned cannellini beans, but you can choose which white beans you use and if you're more organised than me, you can soak your own beans overnight.

I always have a selection of tinned beans in my store cupboard. They are a quick and convenient way of adding protein to dishes.

Cannellini beans are full of Protein, Vitamin B (including B12), Zinc, Potassium and Minerals.



ground turmeric

Turmeric

Turmeric is known as a superfood these days and I can see why.

It has always been known for it's anti-inflammatory properties, but it is also full of antioxidants and minerals.

Turmeric can be bought fresh as a root, which looks tuber-like, a bit like fresh ginger, although when you peel it, you can see the sensational orange colour inside. Like fresh ginger, peel and finely grate it before adding to dishes.

Turmeric can also be bought as a ground spice.

It's a handy spice to have in your spice rack, but as with any ground spice, don't keep it too long as it will lose flavour.



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Carrot, Turmeric and White Bean Soup. A low calorie soup (only 188 calories per large bowl), so perfect for the 5:2 diet or losing weight. A healthy way to eat more vegetables. #carrotsoup #carrots #turmeric #whitebeansoup #beansoup #vegansoup #beans #whitebeans #cannellinibeans




HOW TO MAKE CARROT, TURMERIC AND WHITE BEAN SOUP


Scroll down for full, printable recipe

Chopped onions and garlic
Step 1 - Onions and Garlic

Heat a little olive oil in a large pot, then add finely chopped onion and garlic and saute until soft.



small bowls of spices, turmeric, ginger and cumin
Step 2 - Spices

Once the onion and garlic is soft, stir in the spices including turmeric. This will give a warmth and a lot of flavour to the soup.



Step 3 - Carrots

Next add the chopped carrots to the pan and stir well so the carrots are coated in the spices.



a bowl of cooked white cannelini beans
Step 4 - Beans

Now add the cooked beans. If they are tinned, drain and rinse them. The beans will add a lot of texture.



Soup mixture in pot before stock is added
Step 5 - Mix

Mix all the ingredients together well in the pot and cook gently for a few minutes while you boil the kettle to make the stock.



Step 6 - Stock

Add the hot vegetable stock and season with salt and pepper and mix well. Bring to the boil then reduce the simmer and cook for 25-30 minutes.




Carrot, turmeric and bean soup
Step 7 - Blend and Serve

Partially blend the soup, then add some fresh coriander and serve while hot.

Enjoy!

carrot soup, carrot turmeric soup, carrot and bean soup, low calorie soup, 5:2 diet soup, soup, vegan soup, vegetarian soup
dinner
Scottish, vegan
Yield: 4 generous portions
Author:

Carrot, Turmeric and White Bean Soup

Carrot, Turmeric and White Bean Soup

A tasty and satisfying soup filled with carrots and white beans. Spiced with health-boosting turmeric.
prep time: 10 Mcook time: 25 Mtotal time: 35 M

ingredients:

  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 2 cloves garlic, finely chopped
  • 1 tbsp ground turmeric
  • 1 tsp ground ginger
  • 2 tsp ground cumin
  • 1 kg/2.2lbs/7 large carrots
  • 240g /1/2 lb cooked white beans (400g/14 oz tin of beans – undrained weight)
  • 1 litre/ 1.75 pints/4 cups vegetable stock (3 stock cubes)
  • a generous handful of fresh coriander, chopped (optional)

instructions:

How to cook Carrot, Turmeric and White Bean Soup

  1. In a large pot, saute the onion and garlic until soft.
  2. Add the spices and stir well.
  3. Add the chopped carrots and beans and stir well again.
  4. Add the stock, bring to the boil, then reduce to a simmer and cook for 25-30 minutes, stirring occasionally.
  5. Blend or mash some of the vegetables and beans in the soup, but not all the soup, you want some texture.
  6. Season with salt and pepper and add chopped fresh coriander if you are adding it.
  7. Serve hot and enjoy!

NOTES:

This soup can be kept in an airtight container in the fridge for 4-5 days.
This soup can be frozen. To defrost, take a portion out in the evening and allow to defrost in the fridge overnight, ready to be reheated the next day.
The fresh coriander is optional.
Calories
188.53
Fat (grams)
4.45
Sat. Fat (grams)
0.74
Carbs (grams)
30.54
Fiber (grams)
7.45
Net carbs
23.08
Sugar (grams)
6.53
Protein (grams)
8.19
Sodium (milligrams)
1226.71
Cholesterol (grams)
0.00
Created using The Recipes Generator

10 comments

  1. Turmeric is soooo good for our health! I recently made a similar tomato turmeric soup and everyone loved it! The added beans sound so good!

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    Replies
    1. It does seem to be one of those superfood and brings a lovely warmth to dishes. I love the sound of your soup too.

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  2. I love a good soup with ginger and carrots in it, it's just the kind of thing you want when you're feeling a cold coming on. Definitely saving this one to my recipe box!

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  3. A lovely soup recipe, a proper storecupboard special.

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  4. We have been trying to eat healthy soups for lunch and I know what we are having tomorrow! I have everything I need to make it!

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  5. This combination sounds like the perfect winter, healing soup! Will be whipping up a batch this weekend.

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  6. I have lots of carrots in my fridge too Jacqueline. I chop them up for snacking on during the week to stop me eating biscuits. I will try this soup too. Jill

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  7. A gorgeous soup and also healthy and easy to make! I can't wait to try it with the croutons you suggest. Delicious!

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  8. I'm getting hungry just thinking about this soup. I love that it contains turmeric--so healthy and anti-inflammatory. What a wonderful way to use up those extra carrots in the fridge

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  9. This looks super healthy and love the addition of the beans for texture. I also live on soup and so this makes a lovely change for us with the beans - I need to add more beans to dishes! Lovely.

    ReplyDelete

I love reading comments, so thank you for taking the time to leave one. Unfortunately, I'm bombarded with spam, so I've turned on comment moderation. I'll publish your comments as soon as I can and respond to them. Don't panic, they will disappear when you hit publish. Jac x