Creamy Carrot and White Bean Soup

Creamy Carrot and White Bean Soup

I often have days where I eat a big lunch, and when dinner time comes around I’m not that hungry. On days like that, I love having a bowl of soup for dinner! Soup is the perfect way to use up any leftover veggies, grains, legumes and whatever else I might find in my fridge at the end of the week.

Soup is also a great way to get some legumes in. I eat legumes pretty much every day, as they’re so good for you, and such a good way to bulk up your meals! They provide protein, minerals such as potassium, zinc and magnesium, and they are a good source of both soluble and insoluble fiber.

I came up with this carrot soup recipe because it uses ingredients I often have on hand, namely beans and carrots. It is an oil-free recipe, as I wanted to keep it as light as possible while still including a large amount of beans. I use stock cubes, use your favorite ones or replace with miso if you avoid stock cubes. You could also boil the carrots in homemade stock – in this case you will probably have to add some salt.

I used white beans boiled from dry, if you want to do this soak your beans overnight first, then boil them for an hour. I used about 200g dried beans. The soup fits into a whole food plant based diet, excluding maybe the soy yogurt topping. If you prefer, you could top the soup with some coconut milk and a bit more lemon juice, or just eat it as is – it will still taste super good. This recipe makes two servings, we had it as a light dinner with a baguette on the side for dipping!

Carrot and White Bean Soup with Fresh Dill

This carrot soup is so creamy, you won't believe it's vegan and oilfree!
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Lunch, Main, Soup, Starter
Cuisine: European, Fusion
Keyword: Beans, Carrot, Dill, Soup
Servings: 2
Calories: 238kcal

Equipment

  • Immersion blender

Ingredients

  • 400 g white beans I used around 200g dried white beans which I boiled, but canned works too.
  • 3 medium carrots
  • 1 vegetable stock cube
  • 1 tbsp tomato paste
  • 1/2 lemon, squeezed
  • fresh dill
  • soy yogurt optional

Instructions

  • Peel and dice the carrots.
  • Add the carrots, white beans, vegetable stock and tomato paste to a large pot.
  • Boil until carrots are soft and tender.
  • Blend the soup with an immersion blender until fully smooth, adding some water if necessary (not too much).
  • If your soup is a bit too liquidy for your taste, or it cooled down too much during blending, boil it for some additional minutes until warm and at the right consistency.
  • Stir in some lemon juice, as well as salt if necessary. Chop the dill.
  • Serve the soup in bowls. Top each bowl with some soy yogurt and fresh dill.
  • Enjoy!


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