This Ayurvedic carrot soup is a variation of the popular carrot-ginger, with a more balanced and pleasing flavor profile.
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According to Ayurvedic wisdom, carrots are one of the easiest vegetables to digest. They are sweet, nourishing, alkalizing, and full of gut-friendly fiber.
There’s a reason that carrots are one of the first foods we give babies. They are effortless to digest.
Thus, this soup is a good choice for children, or anyone feeling weak, ill, or unwell.
Health benefits of carrots
Carrots are mostly sweet, which makes them slightly cooling. That’s why we are going to warm this soup up with garlic, ginger, coriander, turmeric, optional asafetida, and red chili.
Carrots also have a mildly bitter taste, which helps to cool, and gently cleanse the blood and liver. This bitter taste is more prominent in raw carrots, but it's still there in a mild way when cooked.
This cooling quality is particularly desirable during the warm summer months. If you are making this soup during the summer you could reduce the warming spices.
This soup comes together fairly quickly. It will take about 15 minutes to get everything into the Instant Pot, and 5 minutes to finish it.
Ayurvedic Carrot Soup (Instant Pot)
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Ingredients
Step 1
- 1 tablespoon ghee, or coconut oil
- 1 ½ teaspoons cumin seeds
- 1 cup onions, chopped
- 1 teaspoon garlic, minced or grated
- 2 teaspoons ginger, minced or grated
Step 2
- 1 teaspoon coriander powder
- ½ teaspoon turmeric powder
- ⅛ teaspoon asafetida, (optional)
- ⅛ teaspoon red chili
Step 3
- 4 cups carrot, (4-5 large carrots)
- 4 cups water , or vegetable broth
- ½ teaspoon salt
to finish the soup
- ½ lemon, freshly squeezed
- ¼ cup cilantro, roughly chopped
for the garnish
- ½ cup sour cream, whole milk yogurt, or plant-based yogurt (optional)
Instructions
Prepare the vegetables
- Wash, peel, and roughly chop the carrots, and set aside until needed. Roughly chop onions. Mince or grate garlic and ginger.
Cook the soup
- Start your saucepan on medium heat OR select “Sauté” on the Instant Pot.
- Add ghee and cumin seeds, and sauté until lightly browned and aromatic. Add onions, garlic, and ginger, and sauté until lightly browned.
- Add coriander, turmeric, optional asafetida, and red chili, and stir. Sauté for about 30 seconds, until the spices are sizzling and aromatic. (Careful the spices don’t get too hot or they will burn.)
- Add the carrots, water or vegetable broth, and salt. Saucepan: Turn up the heat and bring to a boil. Reduce heat to a simmer, and cook for 20 minutes, until the carrots are really soft. Instant pot: Change the digital setting to “Pressure Cook,” select “High Pressure,” and set the timer for 5 minutes. Allow the pressure to come down naturally for 10-15 minutes, then release the remaining pressure by turning the sealing valve to “Vent.” After the steam stops, remove the lid.
Finish the soup
- Use an immersion blender or blender to puree the soup until very smooth. Add the lemon juice and cilantro, and blend again for a few seconds.
For the garnish
- Serve in individual bowls and finish with a dollop of sour cream, whole milk yogurt, or plant-based yogurt. This will make the soup more creamy, and add a slight sour taste.
Video
Notes
Nutrition
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