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Photograph of Carrot and Onion Squash Soup with Parsley Oil and Sour Cream

Carrot and Onion Squash Soup with Parsley Oil and Sour Cream

A velvety, smooth and silky, creamy, thick soup, with carrot, onion squash, coconut, garlic and ginger; plus, the addition of chilli flakes adds a wonderfully warm, flavour punch. Quick and easy to make, this vegetarian soup is ideal as a starter or as a satisfying lunch with some fresh, crunchy bread, on the side.

Course light lunch, Lunch, Starter
Keyword carrot, parsley oil, squash
Prep Time 15 minutes
Cook Time 45 minutes
Servings 4
Author Susan

Ingredients

For the soup:

  • 2 tablespoons olive oil
  • 200g red onion, peeled and finely chopped (roughly 2 onions) (NB 200g is prepared weight)
  • 300g onion squash, peeled, seeds removed and chopped (NB 300g is prepared weight)
  • 200g carrots, peeled and chopped (NB 200g is prepared weight)
  • 8g/2 cloves of garlic, peeled and chopped or crushed
  • 15g peeled ginger, chopped (NB 15g is peeled weight)
  • 400ml tin of coconut milk
  • 600ml vegetable stock
  • ⅛ – ¼ teaspoon chilli flakes, to taste
  • ¼ – ½ teaspoon fine salt
  • ½ teaspoon freshly ground black pepper

Parsley Oil and Garnish:

  • 25g fresh parsley, including stems (or use basil or coriander, if you prefer)
  • 90ml extra virgin olive oil
  • 4 – 6 tablespoons sour cream, or use double or coconut cream
  • chopped parsley

Instructions

  1. Collect together your equipment (see Recipe Notes below) and ingredients.

  2. First make the soup: peel and chop the onion. Cook in the oil, over a moderate heat, for 6 – 8 minutes, until soft and lightly caramelised.

  3. Add the peeled and chopped carrots and onion squash and continue to cook for a further 6 – 8 minutes.

  4. Add the garlic, ginger and chilli flakes, and cook for 1 minute.

  5. Pour in the coconut milk and 400ml stock, with the pepper and half of the salt. Bring to a simmer, cover and cook for 40 minutes, until all the vegetables are very soft.

  6. Turn the heat off, and leave to sit for 5 minutes before blending, using a food processor or an immersion blender.

  7. Taste and adjust seasoning, if necessary. Most likely the soup will be quite thick; add more stock, as necessary, until you reach the consistency you are looking for. Re-heat before serving.

  8. Make the Parsley Oil whilst the soup cooks: roughly chop the parsley and stems and blitz in a food processor until chopped.

  9. With the motor running, slowly pour in the olive oil.

  10. Strain the parsley and oil through a sieve, to get a clear oil. I double strain; the second sieve I use has a much finer mesh, but this is not strictly necessary.

  11. Serve: serve in heated bowls, with your choice of cream, drizzled with parsley oil and finished with chopped parsley. Accompany with chunks of fresh bread.

Recipe Notes

Equipment:

  • kitchen scales and measuring spoons
  • chopping board and knife
  • cast iron casserole or saucepan
  • food processor/blender/immersion blender