Creamy Cumin and Carrot soup made with oat milk is perfect for fall! I used Cannellini beans and oat milk to create the creamy texture. The combination of the cumin and the carrots together creates a smoky rich flavorful soup.
FYI... I recently watched a video by Dr. Michael Greger on the health benefits of cumin and weight loss if you want to check it out. I love the smell and taste of cumin so to have health and weight benefits is an extra plus... 😍
I came across this soup in the grocery store. It was a box soup so I thought I would make my own version. I checked out the ingredients, it was vegan but I wanted to make a plant based version without oil and cashews, so I used a white bean in stead.
Let's see how this turns out and if it's better than the store bought version.
How to make a soup creamy with No Dairy or Nuts???
If you're deciding to skip the dairy because you went vegan or you just want to start adding in more vegan dishes for yourself and your family... Or maybe you want to substitute cashew sauces for a lower fat creamy sauce.
If you are like me, and want to monitor the amount of nuts you're consuming, or if you're looking to lose weight or manage your fat intake, BEANS can be a great substitute for that creamy texture when blended in a blender or food processor. Creamy texture without all the extra calories plus the health benefits of beans. WIN! WIN!
What is in this SOUP? Ingredients Please!
- Oat Milk (non dairy milk of choice)
- Cannellini beans (white beans)
- Red pepper flakes optional
- Bay leaves
- Apple cider vinegar
- Salt and Pepper to taste
How do you make this soup?
Step #1: Prep all your veggies.
Dice the onion and garlic. Give your carrots a good wash and scrub and chop up the carrots into small circles.
Peel or Not to peel the carrots? You can choose to peel your carrots if you want to. If I am using organic carrots, I tend to wash and scrub the carrots and skip the peeling. If the carrots are not organic, I would peel the carrots.
Step#2 Saute Veggies (No Oil Saute)
- Heat a large pot over medium heat. Add in the chopped carrots and onions with ¼ cup of water and sauté for about 5 minutes and stir frequently until the carrots and the onions soften.
- Next, add in the garlic and sauté for about 1 minute. Add in the cumin and the red pepper flakes (optional) and stir.
- To the soup, add in the bay leaves, water, beans, apple cider vinegar, and bring to a boil. Reduce heat to a medium low and simmer for about 30 minutes until the carrots soften. Salt and pepper to taste.
- Add in the oat milk and stir and simmer uncovered for about 5 minutes. Remove bay leaves.
Step #3 Blend the Soup
In small batches, add the soup to a Vitamix or blender and blend the soup until creamy. Transfer back to the soup pot and simmer for about 3-5 minutes. You can choose to blend the whole soup or about half of the soup if you would like some whole carrot chunks and onions. (I like to have some of the carrots in the soup).
Ready to be served
Can refrigerate for about 3-5 days. Make a batch and freeze in the freezer.
How did the two soups compare? Store bought vs Homemade???
Homemade was the Winner!!! I may be bias but I liked the homemade, and so did my husband. The carrot flavor stood out with a hint of cumin that was not overpowering. In the store bought version, the cumin flavor was too strong. But in a pinch if you wanted that type of soup it tastes pretty good. One of the reasons I like to make my own soup is that I can control the ingredients of what and how much of something goes into the dish.
- Blender or Vitamix
- 2 lbs carrots
- 1 large onion, small dice
- 2-3 garlic cloves minced 1 tbsp
- 2 cup unsweetned oat milk
- 1 15.5 oz cannellini beans
- 4½ cup water ½ cup for the sautee vegetables, rest for the soup.
- 1 teaspoon apple cider vinegar
- 1 teaspoon cumin
- ⅛ teaspoon red pepper flakes
- 2 bay leaves
- salt and pepper to taste optional
- Heat a large pot over medium heat. Add in the carrots and onions with ¼ cup of water and sauté for about 5 minutes and stir frequently carrots and the onions soften.
- Add in the garlic and sauté for about 1 minute. Add in the cumin and the red pepper flakes (optional) and stir.
- Add in the bay leaves, water ,beans, apple cider vinegar and bring to a boil. Reduce heat to a medium low and cover and simmer for about 30 minutes until carrot soften. Salt and pepper to taste.Add in the oat milk and stir and simmer uncovered for about 5 minutes. Remove bay leaves.
- In small batches, add the soup to a Vitamix or blender and blend the soup until creamy. Transfer back to soup pot and simmer for about 3-5 minutes. You can choose to blend the whole soup or about half of the soup if you would like some whole carrot chunks and onions. (I like to have some of the carrot in the soup).Ready to be served