Chilled carrot, coconut, lime and ginger soup
This Asian-inspired chilled soup combines the sweetness of cooked carrots with fresh lime, aromatic ginger and the smoothness of unsweetened coconut drink. A 100% plant-based option that avoids the saturated fat in traditional canned coconut milk.
At a glance
- Cooking20 min
- Total20 min
- Servings4 servings
- DifficultyEasy
Allergens
- None of the fourteen declarable allergens
Who this recipe is for
A plant-based chilled soup with aromatic spices. Using a light coconut drink instead of higher-fat coconut milk can make it suitable for weight-loss plans.
Ingredients
Quantities for 4 servings. Tick off what you already have.
Step by step
- Peel and slice the carrots into medium-thick rounds. Finely chop the peeled onion and peel the piece of fresh ginger.
- Heat the tablespoon of extra-virgin olive oil in a saucepan over medium heat and soften the chopped onion for about 5 minutes until translucent.
- Add the sliced carrots, chopped ginger and 200 ml of water.
- Cover and cook over medium heat for about 20 minutes, until the carrots are completely tender when pierced with a fork.
- Remove from the heat and leave to cool to room temperature.
- Transfer the cooked vegetables and their liquid to a blender. Add the lime juice and gradually pour in the unsweetened coconut drink.
- Blend on high for two minutes until very smooth and velvety.
- Season with salt and black pepper to taste, then refrigerate for at least two hours before serving.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For a milder flavour
Halve the amount of ginger or use a pinch of ground ginger.
If you do not have a coconut plant drink
Use mild vegetable stock and add a tablespoon of low-fat or plant-based yoghurt at the end for creaminess.
To add protein
Serve with sautéed tofu cubes or a handful of cooked shelled edamame.
What it provides
Carrots are a source of beta-carotene (provitamin A) and soluble fibre. Ginger adds aromatic bioactive compounds. Using unsweetened coconut drink instead of thick coconut milk reduces the calories and saturated fat while retaining a distinctive flavour.
The dietitian's tip
Pour in the coconut drink gradually while blending so you can control the thickness, as some commercial brands are more watery than others. The soup keeps well in the fridge for up to three days.
It fits into our weight-loss plan. Other chilled soups made with cooked vegetables: light vichyssoise and chilled pea and mint soup.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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