A satisfying and nutritious soup with creamy pine nuts blended in ~ warming and inviting. Garnishes adds contrasting flavors and look gorgeous!
An Easy Blender Soup
Enriched with colorful heirloom carrots, steamed, and added to the pot. Baking the nuts with smokey seasonings, thyme and coconut oil awakens the soup and adds a layer of characteristic flavor.
Organic Carrots, Sweet Potato, Garlic, Thyme, Smokey Seasonings, Pine Nuts and Heirloom Colorful Carrots – that’s all!
Heirloom rainbow carrots are a good source of vitamins A and C, potassium, and vitamin K. They also contain phytonutrients, which make them more nutritious than other carrots.
The Method:
- Heat Broth, chicken, vegetable, or a combination in a large pot
- Add sliced carrots, sweet potato and garlic
- Bring to a boil, cover and simmer 12 minutes until veggies are crisp-tender
- Meanwhile: cook pine nuts in a small oven baking pan with coconut oil and seasonings for 5 minutes
- Reserve 1 1/2 tablespoons pine nuts for garnish; add the pine nuts to the soup
- Add all to a carafe of a blender and process for 2 minutes until super-smooth
- Peel and slice Heirloom Carrots (a few colors) and steam them for 5 minutes until crisp-tender
- Serve blended soup in individual bowls with the heirloom carrots
- Garnish with the Pine Nut Crema (which you should make!), Pine Nuts and Chopped Parsley
I love the Flavor & Texture of Pine Nuts!
- Pine nuts are actually edible seeds that come from different species of pine cones
- These tiny seeds pack a variety of nutrients essential to your health, including vitamins, minerals, and heart-healthy fats. Know to be anti- inflammatory
- They have soft texture and a mild, slightly sweet buttery flavor
- Pine nuts in this recipe lend to the soup’s creamy texture
This Pine Nut mixture will get added to the soup when blended:
Without cream – they add a creamy texture to the soup with essential seasonings
– – 1 1/2 tablespoons of pine nuts are reserved for the garnish
What makes this Soup Taste So Good?
Ingredients DO matter for flavor!
Broth: Make homemade! I feel this really does make a difference. I make a big batch of chicken broth and pack in my freezer in 2 and 4 cup containers.
If purchasing, look for one without “natural flavorings” which are synthetic, chemical flavorings.
Carrots: Choose fresh Carrots on the stem. Bought in plastic bags – it is uncertain when they were picked and carrots have restricted airflow, and they will spoil quicker. As soon as fruit and vegetables are picked, they start losing nutrients, and flavor!
So – with minimal ingredients, this soup tastes best with the finest elements.
I add Heirloom tomatoes to the body of the soup AND some on top
Garnishes Are ESSENTIAL to the Flavor & Look!
Garnishes:
- Pine Nut Crema (see easy blender recipe below)
- Steamed Heirloom Carrots
- Oven Toasted Seasoned Pine Nuts
- Chopped Parsley
Let’s Talk About Carrots:
The sweetest and most nutritious carrots you can buy have the tops attached!
- Carrots with healthy-looking tops indicate they’re freshly picked — these are usually iced and rushed to market. Otherwise, the tops wilt. As for carrots without tops, you have no idea how long those have been around.
- Choose slender carrots that are firm and tight, larger ones may be tough and woody. If the tops are still attached, make sure they’re bright and fresh-looking.
- Their flavor is earthy and sweet. Purple carrots can be more intensely sweet while white and yellow carrots have a mildly delicious nutty flavor.
- Though all types of carrots are nutritious and healthy, purple carrots contain powerful antioxidants called anthocyanins that have impressive effects on your health.
- Rainbow Carrots are a mix of Cosmic Purple, Solar Yellow, Lunar White, and Atomic Red carrots. Rainbow Carrots look like they’re straight out of a storybook with their brilliant colors, but they’re the perfect recipe for a healthy snack. Their gorgeous rainbow color makes them an exciting addition to many recipes.
- Carrots are an excellent source of Vitamin A – specifically beta-carotene, which is responsible for their orange color.
- Carrots are good for you! As they’re chock full of vitamins, minerals, and antioxidants that support immunity; support heart, kidney, and liver health; and provide other health benefits, making them an excellent addition to your diet. They’re low-calorie and versatile too.
- Although carrots are root vegetables, they are not as high in carbohydrates as other root veggies.
Enjoy this delicious, healthy soup!
Karen
Also SEE: All of My: Special Soups
Karen’s Healthful Carrot and Pine Nut Soup
A satisfying and nutritious soup with creamy pine nuts blended in ~ warming and inviting.
Equipment
- 1 heavy large pot with cover
- 1 small oven baking dish 6" – 8"
Ingredients
- 6 cups chicken broth, or vegetable broth, preferably home made
- 5 cups organic carrots, (6 large carrots) peeled and sliced 1" chunks (or 10 med. sized)
- 1 cup sweet potato, peeled and chunked, 1/2" chunks
- 1 1/2 tablespoons garlic, peeled and chopped
- 1/2 teaspoon sea salt, amount depends how salty you broth is!
- 1 1/2 cups organic heriloom multi colored carrots, small-medium sized, peeled and sliced 1/4"
- 2 tablespoons parsley, cleaned , dried & chopped
Pine Nuts to be Baked:
- 1/3 cup pine nuts
- 1 teaspoon organic coconut oil, can use extra virgin olive oil
- 1 teaspoon smoky seasoning*, see below
- 1 pinch sea salt
- 1 pinch cane sugar
Instructions
- Heat the chicken broth in a large, heavy pot. Bring to a boil, add next three ingredients – carrots, sweet potato, garlic and sea salt. Reduce to a simmer and cover. Cook for 15 minutes until softened and crisp-tender.
Baked Pine Nuts:
- In the meantime, preheat the oven to 325 degrees. Place the pine nuts in a small baking dish, add the coconut oil, smokey seasoning and a pinch of sea salt and sugar. After 5 minutes, stir the nuts to coat and continue baking until just a hint golden – not too long – they can burn quickly!
Steaming Heirloom Carrots:
- Steam the remaining colored carrots until crisp tender, about 5 minutes. (The purple carrots tend to bleed if cooked in the soup base.)
Blending the Soup:
- Remove 1 1/2 tablespoons of the pine nuts and set aside. Add the remaining to the warm soup. Let stand 5 minutes. Purée all in a blender, from low to the highest speed for one minute until very smooth. Add back to the pot with the steamed Heirloom Carrots (saving a few for garnish) and stir well and warm through.
To Serve:
- Ladle the soup in to bowls. Top with a dollop of Pine Nut Crema and swirl. Add portion of Pine Nuts, a few reserved Heirloom Carrots and fresh parsley.
Notes
*Smoky Seasonings Recipe: Karen’s Smoky Chili Seasoning & Rub
Can also use: smoked paprika with a touch of cayenne pepper Makes about 9 cups of soup. Make the Pine Nut Crema: A wonderful swirled garnish!
Can also use: smoked paprika with a touch of cayenne pepper Makes about 9 cups of soup. Make the Pine Nut Crema: A wonderful swirled garnish!
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- Soak 1/2 cup raw pine nuts in plenty of cool water to cover by one inch to soak. Cover and let stand for 6 hours or overnight. Drain and rinse.
- To the carafe of a blender: Add drained soaked pine nuts with 2 T. coconut milk and 2 T. cup filtered water. Add flavorings: 1/4 teaspoon apple cider vinegar, 1/2 teaspoon pure maple syrup, a pinch of sea salt and a big pinch of cinnamon
- Blend all on low to high speed until very creamy and smooth, about 30 seconds. (No need to clean the carafe if making the soup next!)
- Remove to a clean glass bowl or container. Refrigerate if not using within an hour. Will stay fresh for about 10 days. Make about 5 tablespoons (easily doubled.) This recipe may not be reproduced without the consent of its author, Karen Sheer.
Nutrition
Calories: 166kcalCarbohydrates: 21gProtein: 7gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 2gSodium: 365mgPotassium: 714mgFiber: 4gSugar: 7gVitamin A: 22913IUVitamin C: 8mgCalcium: 61mgIron: 2mg
Nutrition information is automatically calculated, so should only be used as an approximation.
Tried this recipe?Mention @azestforlife or tag #azestforlife!
First I must say the pine nut crema is awesome! I did make it and used it also on vegetables and pasta. The carrot soup was yummy. Yes, I had nice tasting organic carrots. Good flavor and makes a pretty presentation. Great recipe thanks.