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Curried Carrot Soup

Curried Carrot Soup

The cooler months are upon us, hence we are now into the season for warm, comforting soup. In this case, delicious and healthy curried carrot soup. You’ll be surprised at how easy this paleo recipe is to make, and how delighted your guests will be with the taste!

I find that on occasion I crave soup on its own and nothing more. But more often than not, I serve it with a sandwich on paleo bread, or with some kale chips alongside, or a protein such as my beef short ribs recipe. There are so many options to complete the meal.

I’m happy to share this recipe with you which was created by my good friend Gray Hayes. You may have seen some of his previous Paleomazing contributions including paleo fig cookies, watermelon soup and strawberry lemon squares. Delicious! Enjoy!

Experimenting with foods is awesome. Experimenting with porous foods that absorb and push back flavors is nothing short of brilliant. Porous foods are those with a consistency that resembles perforated sponges.

Carrots, particularly stewed and boiled, have a unique ability to suck in whatever sauce or juice you cook them with. Aside from flavor, the texture of stewed carrots cuts like butter when mixed with thicker, heavier sauces and gravies.

The soup

For this recipe I decided to experiment with the universally loved curry spice, which ended up being a match made in heaven. I made a traditional curry sauce, complete with its silky and creamy goodness. Underneath the primary spice of the curry and the slight acidity of the carrot, you will taste the coconut milk and the neutralizing taste of the white onion, which is way cleaner in taste than its other variations.

Rather than using a thickener, I let the coconut milk add to the consistency of the sauce. The result: the easiest soup to prepare with just 7 inexpensive ingredients.

Now let’s talk nutritional value. Aside from its paleo goodness, carrots are universally known for their tremendous nutritional benefits:

  • A cup of raw carrots taxes you with a mere 52 calories.
  • As far as vitamins and minerals goes, carrots are awesome sources of Vitamins A, C, K, and B6.
  • Additionally, carrots are rich in Thiamin, Niacin, Folate, Manganese and Potassium.
  • Carrots are very low in fat and cholesterol.
  • Most importantly, the fiber in carrots help you get full faster and make soups and stews more voluminous while not adding extra calories.

Last notes

If you suffer from diabetes, consult with your physician as to whether the sugar content of root vegetables, such as carrots, will affect your dietary sugar budget. As with every lifestyle change involving diet and exercise, do not try any diet program until you get 100% clearance form your doctor.

Gray Hayes head shot

Gray Hayes is an entrepreneur and paleo practitioner living in Atlanta, GA. He’s an avid traveler and reader. When not eating real food, traveling or reading, Gray is spending time with his non-paleo wife and daughter, which creates its own hilarity and challenges. For more paleo meal and dessert ideas, you can visit Gray’s blog: You can also reach out to Gray on Twitter, Facebook, Pinterest or Google+.

Do enjoy this terrific paleo recipe and let me know how it turns out for you! I’d love to hear from you – just drop me a line through my contact page.

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Curried Carrot Soup from Gray hayes

Curried Carrot Soup

  • Author: Gray Hayes


The cooler months are upon us, hence we are now into the season for warm, comforting soup. In this case, delicious and healthy curried carrot soup. You’ll be surprised at how easy this paleo recipe is to make, and how delighted your guests will be with the taste!


  • 2 tablespoons extra virgin olive oil
  • ½ large white onion, chopped
  • 1 teaspoon curry powder
  • 3 garlic cloves, chopped
  • 2 lbs peeled and roughly chopped carrots
  • 5 cups of vegetable stock
  • ½ cup of coconut milk
  • Salt and pepper, to taste
  • OPTIONAL: granulated sea salt and crushed black pepper to add more crunch.
  • OPTIONAL: ½ cup sour cream, plain greek yogurt or cottage cheese blended into the mix to thicken your soup if you so desire.
  • OPTIONAL: Chives and lime juice to make the soup tart and more tangy.
  • OPTIONAL: cinnamon and cardamom for a sweet aroma.


  1. Heat your olive oil in a pot over medium heat.
  2. Saute the onion, a bit of salt and the curry powder.
  3. Let sit for 5 minutes.
  4. Add the garlic and saute for a bit, and then add your carrots and vegetable stock.
  5. Bring to a boil, and then switch to simmer.
  6. Cover and let simmer for 18-20 minutes until the carrots are tender.
  7. Remove from heat.
  8. Once cooled, use an immersion blender to mash the ingredients until smooth.
  9. Chunk the mix and purée it in sections to get the best out of the blender.
  10. Bring the puree back to the pot and heat on medium.
  11. Gently stir in coconut milk and cook for 4-5 more minutes.
  12. Add salt and pepper to taste.
  13. Add in any of the optional ingredients if desired.
  14. Enjoy!

From my kitchen to yours,

Tina Turbin

If you have any questions or suggestions just email me at Tina (at)

About Tina Turbin

I'm a cookbook-collecting, recipe-developing paleo junkie, and I live in the kitchen. I'm hooked on farmers' markets, traveling, eating healthy, and hiking until my legs scream at me. There's nothing better than hanging out with family and good friends. I have fun and sleeping is just plain boring. Read more About Tina Turbin.

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