Description
A delicious, creamy & super flavoursome carrot and orange soup. A perfect light lunch or starter with sweet & zesty notes & a small kick of warming chilli.
The default recipe makes one portion.
Ingredients
Scale
- 1 tsp olive oil
- 100g / 3.5oz carrots, sliced
- 1/2 onion, sliced
- 1 garlic clove, crushed or minced
- 250ml / 1 cup vegetable stock
- 1/2 orange, juiced + zest (see note 1)
- small pinch chilli flakes (see note 2)
- roasted pumpkin seeds and chopped parsley to serve (optional)
Instructions
- Heat the olive oil in a large pan over medium-high heat. Add the onion and carrot and cook for 6-8 minutes until softened.
- Add the garlic and cook for a further minute.
- Add the stock, orange juice and zest and the chilli flakes. Season well and bring to a simmer and cook for 20 minutes. (see note 3)
- Transfer to a heatproof blender or use an immersion blender to blitz. Season to taste.
Notes
- I strongly recommend freshly juicing the orange, as pre-made juices typically have a lot of added sugar.
- If you’re not a fan of the heat, skip the chilli flakes.
- Make sure to simmer the soup and not boil it as you’ll lose a lot of liquid and also nutrients from the veg.
- Leftovers can be kept in the fridge for up to 3 days or frozen for up to 3 months. Defrost thoroughly before using and reheat on the hob/stove or microwave.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Hob / Stove
- Cuisine: British
Nutrition
- Serving Size: 1
- Calories: 210
- Fat: 10g
- Carbohydrates: 25g
- Protein: 6g
Keywords: soup, carrot, orange, lunch, healthy, low fat, light, starter, appetizer