Carrot Soup – A DIY Beta Carotene Booster

Luke Coutinho (Designed by Priyanka Vithlani, Meal Planning Analyst)
Carrots are a blank canvas to play with. While the easiest way to relish them for salads and snacks is to wash, peel, and munch on them, if you cannot eat them raw, try this versatile fiber-rich soup recipe. Golden and naturally sweet, it is loaded with essential vitamins and minerals and a generous dollop of love.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Soup
Cuisine Indian
Servings 2
Calories 37 kcal

Ingredients
  

  • 2 cups carrots, chopped
  • 4 tbsp bottle gourd, chopped
  • Salt and pepper to taste
  • A pinch of nutmeg
  • 1/2 tsp A2 ghee
  • Coriander, chopped to garnish

Instructions
 

  • Place the carrots and bottle gourd in a pressure cooker with 2 cups of water and cook for 2 whistles.
  • Once cool, blend them. Add water as required to get the desired consistency.
  • Add salt, pepper, and nutmeg.
  • Add 1/2tsp ghee and serve hot.
  • Garnish with chopped coriander.

Variations:

  • If carrots and bottle gourds are unavailable, you can use pumpkin or ash gourds.

Notes

  • Carrots are rich in Vitamin A, fiber beta-carotene, and anthocyanins, which lower inflammation and boost your immune system.
  • Cooking carrots helps break down the thick plant cellulose and allows beta carotene and carotenoids to shine effectively. If you are eating carrots for better skin, hair, and eye health – make a carrot soup, mash, or steam them.
  • Eat it in moderation. Overdoing carrots can lead to toxicity and the development of carotenemia, where their skin turns orange (due to excess beta carotenes and carotenoids).
Power tip:
  • Serve the carrot soup with some chopped parsley and add pumpkin seeds for garnish for a nutritional boost.
  • You can alter this recipe to pureed carrot baby food too.

Nutrition

Calories: 37kcalCarbohydrates: 11.2gProtein: 1.2gFat: 2.2g
Keyword traditional
Tried this recipe?Let us know how it was!

Carrot Pickle: A DIY Probiotic

Luke Coutinho (Designed by Priyanka Vithlani, Meal Planning Analyst)
Remember how our grandmothers would make carrot pickles and store them in large ceramic jars for us to relish no matter what season? The fiber from carrots can help populate and diversify your gut microbiome. Master the art of making a homemade carrot pickle with anti-inflammatory spices. Enjoy it any time of the year with different meals, in moderation.
Print Recipe
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Accompaniment
Cuisine Indian
Servings 4
Calories 24 kcal

Ingredients
  

  • 2 carrots, sliced
  • 2 tbsp fresh ginger, grated
  • 2 tbsp fresh turmeric, grated
  • 2 tsp mustard powder
  • 1/4 tablespoon asafoetida, hing
  • 1/4 tablespoon turmeric powder, haldi
  • 1/4 tablespoon fenugreek seeds, methi seeds, powdered
  • 1/2 tablespoon jaggery, powdered
  • A few drops of cold-pressed coconut oil
  • Pink salt as per taste
  • 1 lemon, juiced

Instructions
 

  • Place the sliced carrots in a bowl with ginger and turmeric.
  • Add all the remaining ingredients like mustard powder, asafoetida, turmeric powder, fenugreek seeds powder, jaggery, pink salt, and lemon juice to the carrots. Mix until well combined.
  • Add a few drops of cold-pressed coconut oil.
  • Keep it aside for an hour to ensure the flavors mix properly.
  • Serve with roti/rice.

Variations:

  • If carrots are unavailable, you can alternate them with beetroot or radish.

Notes

  • Homemade pickles are the best natural probiotics when made the right way and with clean ingredients.
  • Falcarinol found in raw carrots is now linked with slowing down the spread of cancer by inhibiting the growth of cancer cells and inducing cell apoptosis (cell death).
  • Raw carrots contain a unique indigestible fiber that can help remove excess estrogen from your intestine and prevent its reabsorption into your system.
  • Eating pickles (in the correct quantity) with your food stimulates digestive enzymes, thus improving digestion.
Power tip:
  • Always store the pickle in glass jars. Keep it refrigerated and consume it within 5 to 6 days.
  • Use a clean spatula/dry spoon to scoop the pickle and place it in a small container. Once it reaches temperature, enjoy.
 
Want to try a delish halwa sans refined sugar? Try this.
Unveil the power of carrots here.

Nutrition

Calories: 24kcalCarbohydrates: 1.8gProtein: 0.1gFat: 1.9g
Keyword traditional
Tried this recipe?Let us know how it was!