Low Fat Cashew and Carrot Soup Vegetarian Too

Creamy, satisfying, and packed with wholesome ingredients, this Low Fat Cashew and Carrot Soup is a comforting vegetarian delight that's as nutritious as it is flavorful. Featuring naturally sweet carrots, aromatic spices like cumin, coriander, and turmeric, and the velvety richness of soaked raw cashews, this soup delivers indulgent creaminess without the guilt. With a prep time of just 15 minutes and simmering to perfection in under an hour, it’s an easy go-to for a healthy weeknight dinner or light lunch. The addition of heart-smart olive oil and low-sodium vegetable broth ensures it stays light without skimping on taste. Perfectly balanced with a touch of black pepper and a sprinkle of fresh cilantro, this soup is not only dairy-free but also completely vegan, making it ideal for anyone seeking a plant-based, low-fat meal. Pair it with crusty bread or enjoy it on its own for a nourishing bowl of comfort.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

Ingredients

• 500 grams Carrots
• 1 liter Low sodium vegetable broth
• 50 grams Raw cashews
• 1 medium Onion
• 2 pieces Garlic cloves
• 1 tablespoon Olive oil
• 1 teaspoon Ground cumin
• 1 teaspoon Ground coriander
• 0.5 teaspoon Ground turmeric
• 0.5 teaspoon Salt
• 0.25 teaspoon Black pepper
• 2 tablespoons Fresh cilantro (optional, for garnish)

Directions

Step 1

Peel and chop the carrots into small chunks for even cooking.

Step 2

Dice the onion and finely chop the garlic cloves.

Step 3

In a large pot, heat the olive oil over medium heat.

Step 4

Add the diced onion and garlic to the pot and sauté for 3-4 minutes until softened and fragrant.

Step 5

Stir in the ground cumin, ground coriander, and ground turmeric. Cook for another minute, allowing the spices to bloom.

Step 6

Add the chopped carrots to the pot and toss with the onion and spices.

Step 7

Pour in the vegetable broth and bring the mixture to a boil.

Step 8

Reduce the heat to a simmer, cover the pot, and cook for 20 minutes or until the carrots are fork-tender.

Step 9

Meanwhile, in a bowl, soak the raw cashews in hot water for 10 minutes to help soften them.

Step 10

Drain the cashews and add them to the soup pot during the last 5 minutes of cooking.

Step 11

Remove the pot from heat and let it cool slightly before blending.

Step 12

Using an immersion blender or a countertop blender, carefully blend the soup until creamy and smooth. Work in batches if necessary.

Step 13

Season with salt and black pepper to taste, blending again to incorporate the seasoning.

Step 14

Reheat the soup gently over low heat if needed.

Step 15

Ladle into bowls and optionally garnish with fresh cilantro for a pop of color and flavor.

Step 16

Serve warm and enjoy your comforting Low Fat Cashew and Carrot Soup!

Nutrition Facts

Serving size	(1744.9g)

Amount per serving	% Daily Value*
Calories	770.5

Total Fat 38.4g	0%
Saturated Fat 6.4g	0%
Polyunsaturated Fat 1.8g
Cholesterol 0mg	0%
Sodium 2133.3mg	0%
Total Carbohydrate 97.8g	0%
Dietary Fiber 19.5g	0%
Total Sugars 38.2g
Protein 21.5g	0%

Vitamin D 0IU	0%
Calcium 309.4mg	0%
Iron 9.8mg	0%
Potassium 3161.4mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 42.0%

Protein: 10.5%

Carbs: 47.5%