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Harissa-roasted carrot soup recipe

Harissa-roasted carrot soup recipe

104 ratings

Try this spicy carrot soup recipe that's packed with vibrant vegetables See method

  • Serves 4
  • 15 mins to prepare and 1 hr to cook
  • 200 calories / serving
  • Freezable
  • Healthy
  • Vegetarian
  • Gluten-free


  • 2 x 500g packs Chantenay carrots, scrubbed and tops trimmed
  • 1½ tbsp olive oil
  • 2 tbsp harissa paste
  • 1 tsp cumin seeds
  • 4 large garlic cloves, skin on
  • 1 large onion, finely chopped
  • 1 vegetable stock pot, made up to 1ltr
  • 1 tbsp clear honey

To serve

  • 4 tbsp Greek or natural yogurt
  • 40g pomegranate seeds
  • fresh coriander leaves (optional)
  • crusty bread and butter (optional)

Each serving contains

  • Energy

  • Fat

    8g 11%
  • Saturates

    2g 10%
  • Sugars

    25g 28%
  • Salt

    2g 33%

of the reference intake
Carbohydrate 26.8g Protein 2.9g Fibre 6.3g


  1. Preheat the oven to gas 6, 200°C, fan 180°C. Put the carrots on a large, shallow roasting tray and toss with 1 tbsp oil, the harrisa and cumin; season. Add the garlic and roast for 45-50 mins until tender and starting to turn golden.
  2. Heat the remaining ½ tbsp oil in a large saucepan over a low heat. Cook the onion for 10 mins, then add the carrots and squeeze in the garlic (discard the skins). Pour over the stock and 100ml water, bring to the boil, then reduce the heat and simmer for 10 mins.
  3. Pour into a blender in batches (or use a stick blender) and blend until smooth. Pour through a sieve, scraping back into the pan. Add the honey, season with pepper and heat through. Add a little more water or stock to loosen, if you like.
  4. Spoon into bowls with a swirl of yogurt, a scattering of pomegranate seeds and some coriander leaves, if using. Serve with crusty buttered bread, if you like.

Freezing and defrosting guidelines

Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

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