roasted carrot coconut ginger soup (vegan, dairy free, gluten free, soy free)

This roasted carrot coconut ginger soup absolutely hollers “fall” doesn’t it?

The bright orange color. The roasted root vegetables. The richness of the coconut milk and comforting heat of the ginger. Then add a sprinkle of spicy sweet pumpkin seeds and this is a meal and the sings. The inspiration for this soup came from similar versions I’ve seen in stores. But my version comes without the added oils that most store-bought varieties include and cutting back on added oils = a healthier you.

There are two extremely important lessons I learned when making the soup: 1) peel the carrots before roasting them. I merely scrubbed them to leave the nutrient-rich skin in tact, but found it gave a bitter overtone to the soup.

 

 

2) Be extremely careful if you puree hot soup in a blender. I overfilled mine to “speed up” the blending step which resulted in a big mess and a couple burns on my skin. Yep. Big time blender fail.

 

 

Also, when I made this soup, I pureed the roasted carrots, onions and ginger with the coconut milk and then put in my stock pot along with the water, seasonings and lentils.

 

However, you could try adding everything to the stock pot, bringing it to a boil, then simmering for at least 30 minutes before blending it. Doing it this way would save you an extra step.

If you want to serve your soup with the spicy sweet pumpkin seeds – something I highly recommend! – you can get that recipe when you sign up for a free (for now) copy of my brand new, Perk Up Your Pantry – Fall edition, recipe book. Not only does it included the spicy sweet pumpkin seeds, but you’ll get:

  • 5 essential sauce recipes
  • 5 essential snack recipes
  • 5 easy main dish recipes
  • 3 fall-inspired bonus recipes
  • A shopping list of all ingredients

PLUS you’ll receive encouragement and tips for perking up your pantry, meal planning and prepping tips (including a suggested 5-day meal plan), my favorite ways of saving money at the grocery store and a behind the scenes peek at my own pantry with my top organization tips. Download your copy here.

 

Print
roasted carrot coconut ginger soup
Prep Time
15 mins
Cook Time
1 hrs 15 mins
Total Time
1 hrs 30 mins
 

A soup that absolutely hollers, "fall." From it's bright orange color, warming heat and rich creaminess, it a perfect recipe to celebrate the season.

Course: Main Course, Soup
Author: Andrea Anderson
Ingredients
  • 1 small onion, quartered
  • 8-10 medium carrots, peeled, cut in half
  • 2 large garlic cloves
  • 1 14-oz can full fall coconut milk
  • 1/5-2 tsp ground ginger
  • 1/2 tsp salt
  • freshly ground pepper
  • 1/3 cup red lentils, well rinsed
  • 4 cups water
Instructions
  1. Place carrots cut side down on a lightly greased baking sheet (avocado oil recommended) or one lined with parchment paper along with onions and garlic. Roast in a 375 degree oven for about 45 minutes or until carrots get a slight char on their cut sides.

  2. Remove from oven and add all ingredients to a stock pot, bring water to a boil, then reduce heat and simmer for about 30 minutes or until lentils are cooked and carrots are very soft.

  3. Using a blender stick or traditional blender, carefully puree soup until very thick and smooth. Serve immediately or store in fridge for a day or two to let flavors further develop.

Recipe Notes

RECIPE NOTES:  Serve with spicy sweet pumpkin seeds for a fun twist and added crunch (in place of crackers)

 

 

 

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  • You should be able to find canned full-fat coconut milk in most grocery stores. I buy either the Thai Kitchen brand or Whole Foods 365 coconut milk (which is better since their cans are BPA free!). However, if you can’t find it, try here.
  • I get my red lentils in bulk from Whole Foods, but you also can find them here.

snack to school week: trail mix

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Today my children started back to school; it’s a day I’ve been looking forward to for weeks. Not just because we’re (okay, I’m) ready to get back on a more structured schedule, but because I’ve been dreaming up recipes and planning posts to share for “Snack to School Week” here on Wildberry Press! Yipee!

Before we jump into today’s recipe, a little disclaimer…while I hope these recipes will please those little palettes – and your too! – I won’t use the label “kid friendly.” I’ve been down that road enough times to know there is always at least one child who refuses to eat “kid friendly” foods. I don’t know about you, but that has always left me feeling a) I was scammed by the recipe creators or b) my child isn’t normal. Neither of which is true; it’s just life. 😉 Instead, I’m sharing recipes that are generally crowd pleasers and have been given the thumbs up by most of my brood.

Like this trail mix.

Though it’s tempting to buy pre-made trail mixes in the stores, I have yet to find one that doesn’t contain an unnecessary amount of added sugar, preservatives and/or food dyes. So for the longest time, I’ve made up my own mixes.

Back when my children were little and I hadn’t curbed my sugar intake LOL I used to make this version all the time and I had to share it because of the secret I discovered in getting them to eat all the trail mix and not just picking out the chocolate chips.

Want to know what it is?

Add all the ingredients to a large bowl and pop it in a warm oven like 200 degrees F) for at least 15-20 minutes.

 

Then simply stir until all the pieces are coated in chocolate, pour onto a jelly roll pan and place it in the refrigerator for 30 minutes. And voila! Trail mix with chocolate that can’t be picked out.

The other thing I love about this recipe is the ability to customize it to different tastes and control the sugar content (or eliminate all together if you’ve cut back on sugar like me).

To keep it vegan, look for dairy-free chocolate chips. If you’re sending this to nut-free school, check if seeds, like pumpkin and sunflower, are allowed instead or eliminate them all together.

 

 

 

 

 

(contains affiliate links)

  • Buying nuts in bulk is cheapest. I get mine at BJs, but you also can find them here
  • I buy Snyder’s of Hanover pretzels (also at BJ’s), which you can find here.
  • I get my chocolate chips at Trader Joe’s, but here is another kind of dairy-free chocolate chip if you aren’t near a Trader Joe’s
  • I prefer using apple juice sweetened cranberries which I find in the bulk section at Whole Foods, but you also can find them here
  • I also get my raw pumpkin seeds in the Whole Foods bulk section, but they also can be purchased here.

 

Get all the Snack to School Week recipes and other plant-based inspiration delivered right to your inbox, by subscribing to my newsletter here.

 

Print
Trail Mix
Prep Time
35 mins
Cook Time
15 mins
Total Time
50 mins
 

Easily cutomizable and free of the excessive added sugars, preservatives and/or food dyes commonly found in store-bought trail mixes. 

Course: Snack
Author: Andrea Anderson
Ingredients
  • almonds
  • mini pretzels
  • raw pumpkin seeds
  • raisins
  • dried cranberries
  • dairy free chocolate chips
Instructions
  1. Add all ingredients to a large mixing bowl. Place in a warm oven (around 200 degrees F) for 15-20 minutes or until the chocolate chips are soft and melty. Pour the mixture onto a jelly roll pan and place in the refrigerator for 30 minutes or until the chocolate has firmed up. Store in an airtight container.

Recipe Notes
  • Using apple juice sweetened cranberries lowers the added sugar content
  • Try different combinations of nuts and seeds and dried fruits.