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Luke Coutinho (Designed by Priyanka Vithlani, Meal Planning Analyst)

Carrot Soup – A DIY Beta Carotene Booster

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
Servings: 2
Course: Soup
Cuisine: Indian
Calories: 37
Ingredients Method Nutrition Notes

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

Method
 

  1. Place the carrots and bottle gourd in a pressure cooker with 2 cups of water and cook for 2 whistles.
  2. Once cool, blend them. Add water as required to get the desired consistency.
  3. Add salt, pepper, and nutmeg.
  4. Add 1/2tsp ghee and serve hot.
  5. Garnish with chopped coriander.
Variations:
  1. If carrots and bottle gourds are unavailable, you can use pumpkin or ash gourds.

Nutrition

Calories: 37kcalCarbohydrates: 11.2gProtein: 1.2gFat: 2.2g

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.

Tried this recipe?

Let us know how it was!