Healthy Recipe of the Week

The air is chillier, days gloomier, and rain (or snow) is falling… 

Now is the time for a warm healthful soup!

Roasted Carrot and Apple Soup

Ingredients

• 1 1/2 pounds (4 cups) Carrots (trimmed and peeled, sliced 1/2-inch thick)
• 1 large Granny Smith Apple (peeled, cored, and sliced into 1-inch thick wedges)
• 1/4 teaspoon Baking Soda (*optional)
• 1 teaspoon Fine Sea Salt (divided)
• 3 tablespoons Extra-Virgin Olive Oil (divided)
• 2 tablespoons Sunflower Seeds (*may substitute with Pine Nuts)
• 1/2 teaspoon Celery Seeds (*may substitute with Whole Caraway Seeds)
• 1/2 teaspoon Flaky Sea Salt
• 1/2 teaspoon Smoked Paprika
• 3 1/2 cups Water
• 1/2 tablespoon Fresh Lemon Juice (from 1 Lemon)
• 2 teaspoons Fresh Ginger (finely chopped)
• 1 teaspoon Mild Harissa Paste

Directions

Preheat oven to 400°F. In a large bowl, toss together carrots, apples, baking soda, 1/2 teaspoon of the sea salt and one (1) tablespoon of the olive oil. Spread evenly on a large rimmed baking sheet. Roast in oven until golden brown and tender (about 25 minutes). 

In the meantime, in a small saucepan or skillet, heat the remaining two (2) tablespoons of the olive oil over medium high heat. Add sunflower seeds (or pine nuts) and celery seeds (or whole caraway seeds). Cook, stirring often, until the seeds turn golden brown (about 1 1/2 to 2 minutes). Remove from the heat and place in a heatproof bowl. Stir in the flaky sea salt and smoked paprika. Set aside.

Transfer the roasted carrots and apples to a blender or food processor. Add the water, lemon juice, ginger, and harissa paste. Blend until smooth and velvety (about 1 minute). Season with the remaining 1/2 teaspoon of sea salt. *Makes about six (6) cups. Add more water, if needed.

Pour the soup into a medium saucepan and cook over medium heat, stirring often, until heated through (about 2 minutes). 

Serve warm, topped with the seed mixture. 

Yields: 4 servings

Active Preparation Time: 20 minutes

Total Preparation Time: 45 minutes 

*Quick Tip! Roasting the apples and carrots with baking soda helps soften them and bring out their bittersweet flavors by accelerating caramelization. If you do not have baking soda, it is okay to simply leave out.

 

 

 

 

 

Reference

Sharma, N. (2023, December 18). Roasted carrot & apple soup. People Weekly Magazine.