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Carrot Spotlight: Coconut Carrot Curry Soup

Carrots are good! They are bright, crunchy, and tasty. They have a sweeter taste on the palate which makes them an appealing vegetable but don’t be scared away because they are nutritious. 1 cup of carrots provides 53 calories, a good source of potassium and fiber, and an excellent source of Vitamin A. Carrots come in other colors besides the traditional orange like purple, white, and yellow. The colors provide different antioxidants but the flavor and the crunch are very similar to the orange carrot.


Carrots are a great root vegetable to include not only in the fall but all year round. Baby carrots are ready to eat for FitBites. Shredded carrots can be used in salads or slaws and also taste yummy roasted or grilled. At H3, we have a delicious coconut carrot soup that is colorful, delicious, and packed with nutrition. This warm soup is a fantastic addition to any fall recipe collection.





1 Tablespoon  

Olive oil

2 cups

Onion, peeled and diced

2 cups

Carrots, peeled and diced

1 Tablespoon

Curry powder

3 cups 

Water (or vegetable stock)

½  cup

Low-fat canned coconut milk

¼  teaspoon


¼  teaspoon

Ground black pepper



  • In a large soup pot; heat olive oil over medium heat.
  • Add onions and carrots, sweat for about 12-15 minutes, stirring occasionally.
  • Add water (or vegetable stock), coconut milk, curry, salt, and pepper. Turn heat down to low.
  • Cook until carrots have softened, about 10 minutes.
  • When the carrots are soft, allow soup to cool.
  • Blend soup in batches in a blender until smooth.


Nutrition:  Serves: 8  |  Serving size: ½ cup  |  Calories: 60|  Fat: 3 grams  |  Sodium: 90 milligrams  |  Carbohydrates: 8 grams  |  Protein: 1 gram  |  Fiber: 2 grams


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