Carrot and Tomato Soup

Ingredients

The Base

• 2 tablespoons olive oil (or unsalted butter for a richer flavor)
• 1 large yellow onion , roughly chopped
• 2 cloves garlic , smashed and peeled
• 1 lb (450g) carrots , peeled and sliced into 1-inch rounds
• 1 can (14 oz / 400g) whole peeled tomatoes (San Marzano preferred), with juices
• 4 cups (1 liter) vegetable stock (or chicken stock if not vegan)

The Flavor Boosters

• 1 teaspoon ground cumin (adds earthiness)
• 1/2 teaspoon smoked paprika (adds a subtle smoky depth)
• 1/2 teaspoon salt (plus more to taste)
• 1/4 teaspoon black pepper
• 1 bay leaf

Optional Garnish

• 2 tablespoons heavy cream or coconut milk (for swirling)
• Fresh chives or parsley , finely chopped
• Pumpkin seeds (for crunch)

Instructions

Phase 1: Sautéing (Time: 8 minutes | Intensity: Low)

1. Heat the pot: Place a large Dutch oven or heavy-bottomed pot over medium heat (Intensity: 4/10).
2. Sweat the aromatics: Add the olive oil. Once it shimmers, add the chopped onion and a pinch of salt. Sauté for 5 minutes until the onion is soft and translucent.
3. Add the garlic: Stir in the garlic, cumin, and smoked paprika. Cook for 1 minute until fragrant. Do not let the garlic brown, or it will become bitter.

Phase 2: Simmering (Time: 25 minutes | Intensity: Low)

1. Combine ingredients: Add the sliced carrots, canned tomatoes (crush them with your hands as you add them), vegetable stock, bay leaf, salt, and pepper.
2. Bring to a boil: Turn the heat to medium-high (Intensity: 7/10) until the liquid begins to bubble.
3. Reduce and simmer: Immediately reduce the heat to low (Intensity: 2/10). Cover the pot with a lid, leaving a small gap for steam to escape. Simmer for 20–25 minutes, or until the carrots are fork-tender.

Phase 3: Blending (Time: 3 minutes | Intensity: Medium)

1. Remove the bay leaf: Fish out the bay leaf and discard it.
2. Blend: Use an immersion blender to purée the soup directly in the pot until completely smooth. (If using a countertop blender, allow the soup to cool slightly for 5 minutes, then blend in batches—never fill the blender more than halfway with hot liquid).
3. Adjust consistency: If the soup is too thick, add a splash more stock or water until it reaches your desired consistency.

Phase 4: Finishing (Time: 2 minutes | Intensity: Low)

1. Taste and season: Taste the soup. Add more salt if needed (carrots vary in sweetness, so you may need a pinch more).
2. Serve: Ladle into bowls. Drizzle with a swirl of cream or coconut milk, and sprinkle with fresh herbs and pumpkin seeds.

Nutrition

Calories: 180 kcal 9% · Protein: 3g 6% · Fat: 8g 10% · Carbohydrates: 24g 9% Dietary · Saturated Fat: 1g 5% · Fiber: 6g 21% · Sugar: 12g — · Sodium: 580mg 25%