Thai carrot and coconut soup (vegan, gluten free, FODMAP friendly)

It’s officially soup weather here in Melbourne. Personally, the IDEA of soup seems like a good one, but too often the reality is that I’m either raiding the fridge an hour later, or unwittingly consuming enough onion and garlic to keep me in bed for the week. Neither are ideal.

This Thai style carrot soup is actually an adaption of a recipe I uploaded on my old website about 5 years ago. Up until about a week ago, I’ve been wildly working on a personal project, and haven’t had time for much else. Much else includes rephotographing (because I can’t handle my photos from 2 months ago, never mind 4 years ago) and uploading old recipes. Much to my surprise, I received a number of emails and messages asking as to the whereabouts of this recipe, which is why it has been fast-tracked for rephotographing. Also, because soup weather.

This vegan soup is thick and creamy, courtesy of old mate coconut milk. I’ve also added an optional protein boost in the form of the pepitas and tempeh, in case you’re a fellow constantly-ravenous being. The original recipe, although vegan, does contain shallots and garlic – neither of which I can currently eat comfortably. In the efforts of providing something for everyone/not being a selfish witch,  I’ve included both the old recipe, and a FODMAP friendlier version.

Vegan Thai carrot soup with crunchy tempeh bits from www.georgeats.comFOR THE ORIGINAL CARROT SOUP:

4 tablespoons peanut oil or vegetable oil
45g roughly chopped shallots
1 stalk finely chopped lemongrass, and 1 stalk bruised lemongrass
750g carrot, chopped
10g ginger, finely chopped
3-4 cloves garlic, finely chopped
2 tsp stock powder + 4 cups of water OR 4 cups of stock
as much chilli as you can handle
1 teaspoon sriracha
1 can of coconut milk
Chilli, coconut yoghurt and coriander, to garnish

FOR THE FODMAP FRIENDLY CARROT SOUP:

4 tablespoons peanut oil or vegetable oil
1 stalk finely chopped lemongrass, and 1 stalk bruised lemongrass
30g ginger, finely chopped
750g carrots, chopped
4 cups of FODMAP friendly stock (I make my own using fennel and carrot as the aromats, sea salt and Tamari for saltiness, and whatever else is in the bottom of the fridge)
1/2-1 teaspoon green Thai curry paste (check that it’s vegan – these most often have onion and garlic, but I have no issue with it in this tiny quantity – sub in extra lemongrass, kaffir, shopped coriander roots or ginger if you’re not keen, plus extra salt)
Grating of 1/2-1 kaffir lime zest, or about 6-8 kaffir lime leaves
1 can of coconut milk (check it contains no inulin to keep it FODMAP friendly)
Chilli sauce, to taste (Tabasco is garlic free)

Vegan Thai carrot soup with crunchy tempeh bits from www.georgeats.comMETHOD (FOR BOTH SOUPS):

  1. Chop all ingredients and have them ready to go. So much easier later when there’s things burning.
  2. In a large pot, warm the oil over a medium heat. Once it’s warm, add the shallots, lemongrass and ginger (original) or the ginger and lemongrass (FODMAP friendly) and cook for a few minutes, until they begin to colour. Add the garlic for the original recipe, and cook an additional few minutes.
  3. Add the chopped carrots, and cook until they begin to develop colour, even stick to the bottom of the pan a little. Use a bit of stock to deglaze the pot, if necessary. Once everything is sizzling and browned, add the remaining stock, and cover with a lid. Add the kaffir lime leaves and/or zest and curry paste for the FODMAP version here. Allow to cook for around 15-20 minutes.
  4. Once the carrots are cooked and easily pierced with a fork, add the chilli sauce and coconut milk and stir to combine. Use a stick blender to blend the soup to a silky texture, adjusting the seasoning and chilli as necessary. Pls note: if you don’t have a stick blender and are using a regular blender, LET THE SOUP COOL FIRST. I don’t want any first degree burns on my conscience if I can avoid it. Also, I personally have made that mistake with bulletproof coffee and a protein shaker way too many times. Cleaning the roof ain’t fun.
  5. For the optional pan fried tempeh, heat some peanut oil over a medium high heat. Add the tempeh, and cook, turning intermittently, until the tempeh is brown. Pour over a good splash of Tamari (it will sizzle) followed by a good splash of maple syrup. Add a handful of pepitas to the mix, and stir to combine. Sprinkle this mixture over each bowl of soup, along with some coconut milk or yoghurt, chilli, and coriander. Serve with a lime wedge, if ya feelin’ fancy.

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