Curried carrot & butter bean soup

Name: Curried carrot & butter bean soup
Prep time: 25 min
Total time: 25 min
Cuisine: Asian, Indian
Ingredients: 2 tbsp sunflower oil; 2 onions, chopped; 1 tsp turmeric powder; 1 tsp ground ginger; 1 tbsp ground coriander; 1 tbsp medium curry powder; 1.25kg carrots, of which 1kg roughly sliced, rest coarsely grated; 3 x 400g cans butter beans, drained and rinsed; 1.2 litres low sodium vegetable stock; 400ml kefir; snipped chives, to garnish (optional)

8 steps

Prep:25min

This low-fat but creamy soup makes a great winter dinner because it's packed with filling beans.

Updated at: Thu, 17 Aug 2023 02:50:31 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories211.9 kcal (11%)

Total Fat5 g (7%)

Carbs31.8 g (12%)

Sugars12.2 g (14%)

Protein9 g (18%)

Sodium222.6 mg (11%)

Fiber8.8 g (31%)

% Daily Values based on a 2,000 calorie diet

Ingredients

8 servings

2 Tbspsunflower oil

2onions

chopped

1 tspturmeric powder

1 tspground ginger

1 Tbspground coriander

1 Tbspmedium curry powder

1.25kgcarrots

of which 1kg roughly sliced, rest coarsely grated

3 x 400gcans butter beans

drained and rinsed

1.2 litreslow sodium vegetable stock

400mlkefir

chives

snipped, to garnish, optional

Instructions

Step 1

Put the oil and onions in the biggest pan or casserole you have and cook for 10 minutes to soften the onions.

Step 2

Stir in the spices and cook for 2 minutes, then add the sliced carrots with half the beans and the vegetable stock.

Step 3

Bring to a simmer, then cover and cook for 15-20 minutes until the carrots are tender.

Step 4

Whizz the soup to a purée with a hand blender, or purée in batches in a blender or food processor.

Step 5

Tip the soup back into the pan (pour it through a sieve or a colander, if you like) and stir in the remaining beans and the grated carrot with 500ml/18fl oz hot water.

Step 6

Bring back to a simmer, then cover and cook gently for 10 minutes.

Step 7

Stir in the kefirand season to taste, then keep on a very gentle heat until needed.

Step 8

If you like, snip a few chives over and serve with crusty bread.