Tuesday, April 6, 2010

Carrot and Coconut Soup

Hello Again Everyone - I Hope you all had a wonderful Easter. I did- but I have to say- I am looking forward to a month of moderation and healthy eating!!

I have collected some wonderful guest blogs for you this month (contact me if you want to contribute a healthy recipe- it's not too late) as well as a fabulous interview with a Brisbane Chef. As you all know, I love my food, but sometimes I over do it. This month I'm aiming to find healthy, delicious recipes that are easy and cheap to cook so that everyone can enjoy beautiful week day meals confident in the knowledge that they are getting nutritional benefits without a side serve of lard. I hope you enjoy the guest posts!

My pal Ally from EatDrinkBris has been kind enough to pass on her delicious carrot and coconut soup recipe for this month's healthy eating segment. This is a fabulous Autumn recipe and really cheap too!

"Rich food is awesome. Throw me some chocolate truffles and a bad ass cheeseburger, and I’ll be happy gal. But of course, it’s important to be healthy, too. Eating well and having a healthy relationship with food is all about balance, not having ‘food rules’. If I see one more food rule I will barf. “Don’t eat carbs after 3pm”. “Peanut butter makes you fat”. “Cheese will ruin your life”. Carbs are fine after 3pm as long as you haven’t already had a loaf of bread that day, peanut butter is an incredibly healthy food, and cheese makes everything better. If you really do want to ‘cut back’ on rich food, please do not start promising yourself things and implementing ‘rules’. Simply start doing new things – like subbing takeaway lunches and dinners here and there for a healthy home-cooked meal like the one below.

I love this soup – it’s perfect for the coming cooler months and tastes great. Best of all, it’s cheap and easy to make, and is packed with nutrient and fibre-rich vegies, and healthy filling fats from the coconut.* I like to freeze individual serves – take them out of the freezer in the morning, and in 5 minutes that night dinner will be ready.

Coconut Carrot Soup – Serves 5 (large entrĂ©e/small main size)


  • 8 large carrots, chopped
  • 1/2 a head of cauliflower, chopped
  • 1/4 purple onion, chopped
  • 1/4 tablespoon extra virgin olive oil
  • 1 tablespoon Pepper
  • 1 can (400ml) of extra light coconut cream or light coconut milk (extra light coconut cream is hard to find, but light coconut milk is fine)
  • 2-4 cups of vegetable stock


  • Cook carrots in a bowl of water in the microwave until soft (about 15 – 20 minutes).
  • Steam cauliflower until soft.
  • Cook onion and olive oil in a wok or large pan until onion browns.
  • In a blender, mix the broth, onion, drained broccoli, and drained carrots for 3 – 4 minutes until smooth. Depending on what consistency you like, add more stock for a thinner soup, or leave as is for a creamy and thick soup.
  • Season to taste (curry powder or coriander is good), then serve!

Approximate Nutritional Stats:

Calories: 185

Fat: 7g

Sat fat: 5.3g

Protein: 5g

Carb: 17.5g

Fibre: 11.9

*There’s a lot of material out there that argues coconut is bad, due to its higher amounts of saturated fat. There’s also a lot of material that argues that coconut fat is good. Get over it – there’s such a small amount per serve that it won’t matter."

A big thannks to Ally for the recipe- something a little different from the average soup but looks equally delicious. Will definitely be giving this a test run through winter! Let me know, what is your favourite healthy soup recipe?!~

6 fabulous comments:

beeso said...

looks good

Ally said...

^ my bad. I forgot to say when to add the coconut milk. Just toss that bad boy in with the stock all at once!

Lorraine @NotQuiteNigella said...

Oooh yes it's definitely soup weather now isn't it! I like the addition of coconut! :D

Leah said...

Oh sounds delish. I'd love to do a guest post if you're still want one?

Kiwiinoz said...

Weighing in on the Coconut Debate - Having done my research, I'm a fan of coconut milk, and coconut oil and we use it alot in our cooking. I don't mind the flavour of the oil - and love adding coconut milk/cream into soups and curries. This soup looks great by the way! - Lately we have been doing a fruit/veg only day once a week - mostly to process the indulgences of the weekend, but its actually quite easy to achieve, and the benefits are fab!

Gowshika said...

Excellent read. I like your style...have a good one!/Nice blog! Keep it up!

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