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Spicy Carrot and Kumara Soup

Updated: Apr 7, 2023

A great recipe for the cooler times of year. Kumara (what we call sweet potato in New Zealand) and carrot are good sources of beta-carotene (provitamin A) which supports immune function, and the chilli and kumara also contain vitamin C, another immune-supporting nutrient.

Kumara and carrot soup in bowl

You'll Need:

2 cups raw carrot

2 cups raw kumara (orange varieties are richer in vitamin A)

2 tablespoons olive oil

1 cup coconut milk

4 cups water

3 teaspoons ground cumin

3 teaspoons chopped red chilli

2 teaspoons chopped coriander

salt to taste


Cut carrots and kumara into rough 2cm chunks and arrange on an oven tray. Drizzle with oil and roast for about 40 minutes at 200°C until soft and partially caramelised. Remove from oven and leave to cool slightly.

Add the carrot and kumara to a blender together with the remaining ingredients and blend until smooth*.

If you prefer a thinner soup you can add extra water. Pour soup into a pot and warm over a medium heat until piping hot.

Garnish with fresh herbs (coriander or parsley are my favourites!), and serve with a slice of wholegrain bread.

* You could also transfer to a pot and use a stick blender – just watch out for splashes!

Serves 4


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