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Roasted carrot and apple soup with toasted seeds recipe

Roasted carrot and apple soup with toasted seeds recipe

46 ratings

This delicious roasted carrot and apple soup recipe works all year round but is especially suited for the autumn months when a warming dish is needed. Seasonal apples add extra sweetness to bring this simple soup to the next level. See method

  • Serves 4
  • Takes 35 mins
  • 313 calories / serving
  • Freezable
  • Vegan
  • Vegetarian
  • Gluten-free
  • Dairy-free


  • 700g carrots, peeled and cut into chunks
  • 3 tsp cumin seeds
  • 1 tbsp olive oil, plus 1 tsp
  • 1 red onion, roughly chopped
  • 2 eating apples, quartered, cored and cut into chunks
  • ½ tsp crushed chillies
  • ½ tsp ground turmeric
  • 1 vegetable stock pot, made up to 600ml
  • 450ml apple juice
  • 4 tbsp mixed seeds
If you don't have red onions, try using white, brown or spring onions

Each serving contains

  • Energy

  • Fat

    13g 19%
  • Saturates

    2g 9%
  • Sugars

    34g 37%
  • Salt

    1.3g 21%

of the reference intake
Carbohydrate 36.3g Protein 6g Fibre 10.5g


  1. Preheat the oven to gas 4, 180˚C, fan 160˚C. Put the carrots in a roasting tin and toss with 2 tsp cumin seeds and 1 tsp oil; season. Roast for 25 mins until lightly charred and tender.
  2. Meanwhile, heat the oil in a medium, lidded saucepan over a high heat. Fry the onion and apples for 5 mins to soften. Add the chilli, turmeric and remaining cumin seeds and cook for 2 mins, stirring occasionally. Add the stock and apple juice and bring to the boil. Cover and simmer for 5 mins.
  3. Put the roasted carrots in a food processor or blender and pour in the apple mixture. Blitz until almost smooth.
  4. Toast the seeds in a small frying pan over a high heat for 2-3 mins until starting to pop. Ladle the soup into bowls and scatter with the toasted seeds to serve.

Freezing and defrosting guidelines

In order to enjoy optimum flavour and quality, frozen items are best used within 3 months of their freezing date. For more tips on freezing and defrosting food, read our article Love Your Freezer.

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