This simple creamy carrot soup has a rich, distinctive flavor. When you pair it with crispy tofu, it adds an interesting texture that's healthier than croutons, and definately more satisfying!
Because I've been hauled up with a cold all week, I thought it a perfect opportunity to make soup... (one of the few productive things I"ve accomplished since last Monday). Enjoy!
You Can't Argue the Benefits of Carrot Soup
If you've been around here for any amount of time, you know I'm a BIG fan of soup, not only because of it's healing qualities, but also because it's a great way to sneak more veggies into your diet. Carrots especially make a great base for a soup because they're rich in antioxidants, fiber, and Vitamin A. The other great thing about soup is that just like a versatile outfit, you can dress it up or down depending on whether you need it to be a full meal or just a snack.
How do You Make Soup Into a Full Meal?
Consider your soup as a base that you toss other things into. For example, today I had this soup with half a fillet of leftover cooked salmon. I just broke it up and tossed it in. Fish in soup? Yea, why not? If I want more veggies, I often cook up a batch of frozen cauliflower rice then add soup on top of it. Now it's soup with rice. Presto. Other ideas to toss in are roasted veggies, microwaved potatoes, frozen chopped spinach or kale, or leftover protein from last night's supper. Speaking of protein....
Crispy Tofu is Perfect in Soup
I came across a recipe for crispy tofu in a tomato-based soup and I thought it was a brilliant idea. The tofu chunks are better than croutons because they hold their structure and don't get soggy. Incidentally, crispy tofu is also brilliant as a standalone protein, so don't feel like you have to limit them to this soup recipe. It's really good and so simple to make.
How Creamy is the soup? Can I make it more or less so?
Of course! You could easily swap out the coconut milk for heavy cream or half and half if you prefer an even creamier texture. If you're really trying to keep your calories down, it's fine to leave the milk out completely. You will lose the creamy texture, but it won't compromise the rich flavor of the soup.
How long will carrot soup last in the fridge?
I think 5 to 7 days is a reasonable time to keep this in the fridge. If you want, you could freeze it for up to 3 months!
Can you substitute the carrots in the soup for something else?
I get it - all that beta carotene isn't everyone's jam. You could absolutely swap this out for parsnips which have a milder flavor.
Handy tools to make this soup
- A medium-sized soup pot
- A hand-held emulsifier - perfect for blending soups right in the pot.
- A tofu press - totally optional, but a handy thing to have if you make a lot of tofu dishes
Want more soup recipes?
- Simple Cauliflower + Artichoke Soup - the perfect paleo blend.
- My popular natural detox soup - make a big match of this as it's super healthy and totally yummy!
- Creamy Tomato soup with tofu - this tofu is blended into the soup to make it thicker, but you could absolutely swap it out for crispy tofu instead
Creamy carrot Soup with Crispy Tofu
A simple soup recipe with a rich flavor profile. The tofu is completely optional, but adds a fun texture to the creamy soup base.
For the Soup
- 1 large onion (chopped (about 2 cups))
- 1 tablespoon coconut oil
- 2 cloves garlic (minced)
- 3 cups carrots (chopped)
- 4 cups veg or chicken broth
- 1/2 cup coconut milk
- 1 tablespoon thyme
- 1 bay leaf
- 2 tsp nutmeg
- Salt + Pepper to taste
For the Tofu
- 2 tablespoons coconut oil
- 14 ounces extra firm tofu
- 1/4 cup arrowroot powder
- 1/2 tsp dried thyme
- Pinch of salt + pepper
For the Soup
- Chop onions and put in a large saucepan with coconut oil and garlic. Stir over medium heat for 3 minutes.
- Add chopped carrots, spices and bay leaf and stir well. Cook for 5 more minutes.
- Add soup broth and bring to a boil. Once it reaches a boil, reduce to a simmer (low heat) and cook for 10 minutes until carrots are soft.
- Remove bay leaf.
- With an emulsifier (hand held blender), blend the soup until all big chunks are gone.
- Now taste the soup, add salt and pepper as needed.
- Add coconut milk, stir well and serve with crispy tofu.
For the Crispy tofu
- Press the tofu well so the moisture is removed.
- Chop into bite-sized pieces.
- In a large bowl, mix arrowroot powder, salt, pepper and dried thyme.
- Then dump the tofu cubes into the mixture and coat them well with the powder.
- Over medium heat, add the coconut oil to the pan.
- Once melted, add the coated tofu and allow to cook for 5 - 7 minutes before flipping.
- Cook on each side until golden brown.
- Remove from heat and set aside on a paper towel to absorb any remaining oil.
- Once the soup is in bowls, add as much tofu to each as you would like.
Note about cooking time: The 20 minute cook time assumes that you are making the tofu as the soup is simmering, so there's no additional time needed.
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Caren is a certified yoga teacher, fitness instructor and author of The Fit Habit. Here she shares simple, low carb recipes, quick home workout ideas and practical ways to foster mind + body wellness.