The Kitchen

Carrot and Peanut Butter Soup

Serves: 1 (200ml portion)


  • Spray oil or 1/4 tsp oil
  • 1/4 small onion, peeled and finely sliced 
  • 1 small garlic clove, peeled and crushed or finely sliced 
  • 100g carrot, peeled and cut into a maximum of 1cm cubes
  • 1/2 tsp mild curry powder 
  • 1/4 tsp dried ginger
  • Pinch of dried turmeric 
  • 4g or 1/2 tsp smooth, no added sugar/salt peanut butter
  • 250ml vegetable stock
  • Black pepper to taste


  1. Heat the oil in a small saucepan.
  2. Add the onion and cook until soft and translucent.
  3. Add the garlic, spice and carrot and cook for a further minute.
  4. Add the peanut butter and stock. Bring to the boil and simmer gently until the carrot is very soft (this will probably take about 10-15 minutes).
  5. Blend until completely smooth, in an appropriate container (the consistency needs to be thin enough so that it could technically pass easily through a straw, although it is not recommended you use one - adjust with a little extra stock if needed).

Top Tip 

Add 2 heaped tbsps of skimmed milk powder to increase the protein content to 10g. It may be easier to mix the powder with a drop of cold water first, to form a smooth paste. Re-adjust the consistency as required, as it can thicken your soup.

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