Gluten-Free Thai Carrot Soup

Prep time: 20 mins
Cook time: 20 mins
Calories: 131


Over the fire, vegetables like carrots and bell peppers become even sweeter. Blend them into chilled soup for a riot of sweet, sour, salty and fiery flavors. Want even more Asian-style flavor? Stir 1 teaspoon of fish sauce (if tolerated) into soup before serving. If using thicker carrots, slice them in half lengthwise so they can cook through before charring too much on the outsides.



grilled carrot soup

Oksana Charla

1 pound slender carrots, peeled
1 orange bell pepper, quartered
3 whole shallots, peeled
2 teaspoons canola oil or grapeseed oil
1 cup gluten-free vegetable broth
1 (13.5-ounce) can light coconut milk
2 teaspoons toasted sesame oil
2 tablespoons rice vinegar
Juice of 1/2 lime
1 tablespoon honey
2 garlic cloves, chopped
1 tablespoon chopped ginger
2 teaspoons curry powder
1/4 teaspoon cayenne, or to taste
1/2 teaspoon salt
1/3 cup roasted unsalted peanuts or 1/4 cup sesame seeds, for garnish
1/3 cup chopped fresh cilantro, for garnish


1. Build a medium-hot fire in a charcoal grill or heat a gas grill to medium.

2. If your carrots have the fronds still attached, trim them to about half an inch. Brush carrots, peppers and shallots with oil. Arrange carrots on the grill or in a grill basket. Grill about 20 minutes, turning halfway through, until carrots are charred in a few places and tender. Grill pepper pieces, flipping once, until tender with flecks of char, about 5 minutes. Grill shallots until golden and tender, about 6 minutes.

3. Place broth, coconut milk, grilled vegetables, sesame oil, rice vinegar, lime juice, honey, garlic, ginger, curry powder, cayenne and salt in a blender container and blend until smooth. Pour soup into a container and chill at least 2 hours.

4. To serve, place cold soup in bowls and garnish with peanuts or sesame seeds and cilantro.

TIP: Thai Carrot Soup can be spiced to your liking. For a milder version, reduce the cayenne. You can always add more if you like.

Each serving contains 131 calories, 7g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 260mg sodium, 17g carbohydrate, 3g fiber, 7g sugars, 3g protein, 5Est GL.

Reprinted with permission from Eat Complete: The 21 Nutrients That Fuel Brainpower, Boost Weight Loss, and Transform Your Health by Drew Ramsey. Copyright © 2016 by Drew Ramsey. Published on May 17, 2016, by Harper Wave, an imprint of HarperCollins Publishers.

1 serving contains 131 calories, 7g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 260mg sodium, 17g carbohydrates, 3g fiber, 7g sugars, 3g protein.