Delicious Creamy Carrot & Cashew Soup Recipe!

This simple soup gets its creaminess from unsaturated fat-rich cashews. It takes very little time to make, offers fantastic health benefits, and provides satiety which will help with weight loss. Plus it’s a perfect soup for the fall and winter weather.

Carrots are a particularly good source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. The main function of all types of vitamin K is to activate proteins that serve important roles in blood clotting, heart health and bone health. Because vitamin K is a fat-soluble vitamin, it’s much better absorbed when eaten with dietary fat, which the cashews provide.

Carrots are a weight-loss-friendly food and have been linked to lower cholesterol levels and improved eye health. They also have a number of other health benefits.

Cashews Are Rich in Heart-Healthy Fatty Acids. Cashews contain heart-healthy monounsaturated fats, including oleic and palmitoleic acids. These are essential fatty acids that have been associated with lower levels of unhealthy LDL cholesterol and higher levels of healthy HDL cholesterol.

𝗡𝘂𝗺𝗯𝗲𝗿 𝗼𝗳 𝘀𝗲𝗿𝘃𝗶𝗻𝗴𝘀: 𝟰

𝗜𝗡𝗚𝗥𝗘𝗗𝗜𝗘𝗡𝗧𝗦:

3 cups peeled and roughly chopped carrots
1/4 cup roughly chopped unsalted cashews
1 large leaf or 2 small leaves sage
1/4 tsp salt
Freshly ground black pepper to taste

𝗦𝗧𝗘𝗣𝗦

1) In a large pot, place the carrots, cashews, and sage. Add 4 cups of water and bring to a boil. Reduce to a simmer and cook until the carrots are very tender.

2) Place the carrot mixture in a blender and process until very smooth, about 1 minute.

3) Before serving, reheat the soup and stir in salt and pepper. If the soup is too thick, add a few tablespoons of water.

𝗡𝗨𝗧𝗥𝗜𝗘𝗡𝗧𝗦 𝗣𝗘𝗥 𝗦𝗘𝗥𝗩𝗜𝗡𝗚:
Calories: 87
Total Fat: 4 g
Saturated Fat: 0 g
Total Carbohydrate: 12 g
Total Sugars: 5 g (Added, 0 g)
Dietary Fiber: 3 g
Protein: 2 g
Sodium: 213 mg
Potassium: 356 mg
Calcium: 38 mg

Recipe courtesy of Janis Jibrin, MS, RD. Adapted from The Pescetarian Plan: The Vegetarian + Seafood Way to Lose Weight and Love Your Food. (Ballantine Books, 2014).

Image © John Cochran