In short, this is an easy, vitamin-packed, one-pot Carrot Soup. Make this quick and easy Dukka to sprinkle over, and drizzle with yoghurt for the ultimate bowl of comfort. I make this soup using the pressure-cooker function of my Instant Pot, but you can easily make it on your stove top as well.
This Recipe is part of my series on 30 Days of Mediterranean Meals (see post here).
It’s that time of the year where winter flu and summer colds abound. Something about the increased travelling and end-of-year burn-out that creates the perfect storm for viral infections.
Whenever I am starting to feel a bit run down, this soup is my GO TO. Paired with a full day of rest, and I am back to normal the next day. It’s packed with vitamins and minerals, but also it’s absolutely delicious!
Carrots
Carrots are rich in vitamins, minerals, and antioxidant compounds. They can help support immune function, and promote wound healing and digestive health.
Turmeric
Turmeric has been used for centuries as a medicinal herb. The active ingredient in turmeric is curcumin, which has powerful anti-inflammatory and antioxidant properties.
Orange
We all know oranges are a great source of Vitamin C. Vitamin C is essential for maintaining the health of our skin, bones, connective tissues and immune system. Oranges also contain folate, potassium, and thiamine. These vitamins and minerals can help to support our overall health and well-being.
Ginger
Ginger has been used for centuries for its medicinal properties. Ginger contains a compound called gingerol. This is known for its anti-inflammatory and antioxidant properties. These properties help to strengthen the immune system and protect the body against illnesses. Ginger also has antimicrobial properties, which can help to fight off infections.
Bone Broth
Bone broth has been touted as a superfood in recent years and for good reason. It is an excellent source of important minerals such as calcium, magnesium, and phosphorus. These minerals are vital for maintaining strong bones, teeth, and muscles. Additionally, bone broth contains collagen and gelatin, which are essential for healthy joints, skin, and hair.
Furthermore, bone broth is also rich in amino acids, which are the building blocks of protein. The amino acids can help support a healthy gut by promoting the growth of beneficial gut bacteria and reducing inflammation. This can improve digestion, boost the immune system, and reduce the risk of certain chronic diseases.
In short, this soup will give your multivitamin a run for it’s money.
Recipe below:
Carrot Orange Soup with Yoghurt Drizzle and Dukka Sprinkle (Instant Pot Friendly)
Ingredients
Carrot Soup
- 1 onion, chopped
- 2 tbsp olive oil
- 1 clove garlic, grated
- 1 tsp fresh turmeric, grated alternatively 1/2 tsp dried turmeric
- 3 cm fresh ginger root, sliced into 1cm slices optional: peeled
- 7 large carrots, peeled and roughly chopped
- 1 turnip, peeled and roughly chopped alternatively 1 potato
- 1 litre stock (chicken or vegetable)
- 500 ml bone broth alternatively use 250ml stock + 250ml water
- 1 large orange (rind and juice) Use a vegetable peeler to peel off 4-6 rinds
- ½ lemon, juice of
- ¼ cup cream alternatively coconut milk/cream
Homemade Dukka Sprinkle (optional)
- 2 tbsp sesame seeds, mixed black and regular
- 1 tbsp poppy seeds
- 2 tbsp sunflower seeds
- 1 tsp cumin seeds
- 1 tsp fennel seeds
- 1/2 tsp course salt
Yoghurt Drizzle (optional)
- 2 tbsp yoghurt
- 1 tbsp milk
Instructions
Instant Pot Method
- Add the diced onion and olive oil to the instant pot and sauté on HI for a few minutes until translucent.
- Add the garlic, turmeric and orange rind and sauté until fragrant.
- Add the ginger, carrots and turnip and sauté for a few minutes.
- Add the stock and bone broth. Pressure cook on HI for 10 minutes. Allow to natural release for 5 minutes and then manually release pressure to open.
- Remove the ginger slices and orange peel (optional).
- Add the orange juice, lemon juice and cream (or coconut milk) and blend with an immersion blender until smooth. Season to taste. Serve with Dukka sprinkle and yoghurt drizzle (see below).
Stove Top Method
- In a medium to large pot (with a lid), add the olive oil and diced onion and sauté until translucent.
- Add the garlic, turmeric and orange rind and sauté until fragrant.
- Add the ginger, carrots and turnip and sauté for a few minutes.
- Add the stock and bone broth and bring to a simmer. Simmer, covered for 20-30 minutes until softened.
- Remove the ginger slices and orange peel (optional).
- Add the orange juice, lemon juice and cream (or coconut milk) and blend with an immersion blender until smooth. Season to taste. Serve with Dukka sprinkle and yoghurt drizzle (see below).
Dukka Sprinkle
- Place all the ingredients except the salt into a skillet on medium heat and toast until fragrant.
- Add to a mortar & pestle with the salt and grind loosely. Store in an airtight container.
Yoghurt Drizzle
- Loosen the yoghurt with milk or water to drizzling consistency. Drizzle over the soup before serving.
