Carrot And Cilantro Soup
This chef-curated Carrot And Cilantro Soup offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Key Takeaways
- ✓Ready in just 30 mins using straightforward, kitchen-tested technique.
- ✓Delivers 37g of muscle-fueling protein per serving for lasting satiety.
- ✓Portion-balanced at 342 calories per serving with wholesome, unrefined ingredients.
- ✓Masterclass temperature checkpoints ensure maximum tenderness and flavor development.
The Story
This chef-curated Carrot And Cilantro Soup offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Culinary Heritage & Chef's Notes
In the NutriGuide test kitchen, Chief Culinary Specialist Stewart Lucas refined this classic Carrot And Cilantro Soup to celebrate vibrant, wholesome ingredients. By prioritizing aromatic layering and precise thermal control, this recipe achieves remarkable culinary depth while preserving natural micronutrients and wholesome texture.
At NutriGuide, our mission is to ensure that home cooking is both accessible and culinary-grade. When executing Carrot And Cilantro Soup, focus on fresh aromatics, dry surface contact for proper searing, and allowing the food to rest before serving.
Ingredients & Measurements
- 1 tablespoon olive oil
- 2 large onions, chopped
- 5 medium carrots, chopped
- 2 cloves garlic, chopped
- 1 fresh red chile pepper, chopped
- 3 (28 ounce) cans roma tomatoes,
- with juice
- 1 cup vegetable stock
- 1 bunch chopped fresh cilantro
- 2 tablespoons balsamic vinegar
- 1 tablespoon white sugar
- 1 tablespoon brown sauce
- 1 tablespoon Worcestershire
- sauce
- salt and pepper to taste
- 1 cup heavy cream
Chef's Sourcing & Quality Tips:
- Produce & Aromatics: Always use fresh whole aromatics and seasonal herbs rather than dehydrated powders when possible.
- Cooking Oils: Utilize cold-pressed oils with appropriate smoke points such as extra virgin olive oil or avocado oil.
- Salt & Seasoning: Season from a modest height above the pan to ensure an even, uniform crystalline dispersion.
Step-by-Step Culinary Masterclass
Follow these sequential steps with careful attention to sensory cues and cooking temperatures:
Step 1: Technique & Execution
Heat the olive oil in a large pot over medium heat, and cook the onions, carrots, garlic, and chile pepper until tenderStep 2: Technique & Execution
Mix in tomatoes, vegetable stock, 1/2 the cilantro, balsamic vinegar, sugar, brown sauce, and Worcestershire sauceStep 3: Technique & Execution
Season with salt and pepperStep 4: Technique & Execution
Reduce heat to low, and simmer 30 minutesStep 5: Technique & Execution
Transfer the soup in batches to a blender or food processor, and blend until smoothStep 6: Technique & Execution
Return to the pot, and continue cooking until heated throughChef's Pro Tips & Variations
Nutritional Profile per Serving
| Metric | Amount | Dietary Benefit |
|---|---|---|
| Calories | 342 kcal | Controlled caloric load for steady metabolic burn |
| Protein | 37g | High-biological-value protein for tissue maintenance |
| Carbohydrates | 45g | Complex, slow-digesting dietary fiber |
| Fat | 12g | Wholesome dietary lipids for micronutrient absorption |
Carrot And Cilantro Soup
This chef-curated Carrot And Cilantro Soup offers an authentic, wholesome dining experience. Created by Chief Culinary Specialist Stewart Lucas, it balances vibrant flavor with evidence-based nutrition.
Macro Nutrition Profile (Per Serving)
Ingredients
Ingredient Substitutions
| Original Ingredient | Healthy Alternative |
|---|---|
| Animal protein | Firm tofu, tempeh, or organic chickpeas |
| Cooking fat | Extra virgin olive oil or grass-fed butter |
Instructions
Technique & Execution: Heat the olive oil in a large pot over medium heat, and cook the onions, carrots, garlic, and chile pepper until tender
Technique & Execution: Mix in tomatoes, vegetable stock, 1/2 the cilantro, balsamic vinegar, sugar, brown sauce, and Worcestershire sauce
Technique & Execution: Season with salt and pepper
Technique & Execution: Reduce heat to low, and simmer 30 minutes
Technique & Execution: Transfer the soup in batches to a blender or food processor, and blend until smooth
Technique & Execution: Return to the pot, and continue cooking until heated through
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Storage & Freezing Tips
- Refrigerator: Store leftovers in an airtight container for up to 3-4 days.
- Reheating: Heat in a saucepan or skillet on medium heat until hot throughout.
- Freezing: Freeze portions in airtight containers for up to 2 months. Reheat directly from frozen or after thawing.
Frequently Asked Questions
Can this recipe be prepared ahead of time?▼
Yes, this meal is excellent for weekly meal prep. Store components separately and assemble before serving.
Is this recipe gluten-free?▼
All ingredients used are naturally gluten-free. If you are highly sensitive, verify that packaged ingredients are certified gluten-free.
Tried this recipe?
Tag @stewartlucas on Instagram and hashtag it #nutriguide!
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Stewart Lucas
Chief Culinary SpecialistStewart Lucas is the Chief Culinary Specialist and lead recipe developer representing the NutriGuide team. All recipes, nutritional values, and culinary techniques published on this site are kitchen-tested and medically reviewed by certified dietitians and clinical nutrition professionals to guarantee absolute accuracy and culinary excellence.
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