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    You are at:Home»Dairy-Free Recipes»Carrot Mango Soup to Enjoy Hot or Cold

    Carrot Mango Soup to Enjoy Hot or Cold

    1
    By Alisa Fleming on August 15, 2022 Dairy-Free Recipes, Soup

    This naturally dairy-free carrot mango soup recipe was shared with us by Melody Wren, back when she wrote for The Cook’s Kitchen. It’s a surprising blend of sweet and savory flavors that impresses in taste, nutrition, and its beautiful hue. We’ve updated her recipe with some additional notes and tips!

    Dairy-Free Carrot Mango Soup Recipe - naturally plant-based and allergy-friendly

    Carrot Mango Soup to Enjoy Hot or Cold

    Soup isn’t something you normally associate with summer, but served cold or at room temperature, it can be a simple summer meal with a fresh baguette. Recently, I had 8 guests for dinner after working all day (what was I thinking?), and served appetizer portions of this carrot mango soup in tiny Chinese tea cups. The look was stunning and the guests were definitely impressed.

    With bounties of delicious mangoes in every grocery store at bargain basement prices, I knew I wanted to incorporate them into the summer soup for my guests. A combination of beta-carotene-rich mangoes and carrots, energized with vitamin-packed orange juice, makes this is an interesting and healthy soup – hot or cold.

    Choose the Best Mangos

    Be sure to pick low fiber mangos for this carrot mango soup. They have creamier flesh. Honey / Ataulfo are ideal, but Keitt and Kent mangoes are good back ups. Avoid Tommy Atkins, Haden, and Francis mangoes if possible, as they tend to be more dense in fine fibers. Mangos with too many fibers don’t puree quite as nicely, and the fibers can be a little off-putting when eaten.

    Dairy-Free Carrot Mango Soup Recipe - naturally plant-based and allergy-friendly

    Special Diet Notes: Carrot Mango Soup

    By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, soy-free, optionally vegan, plant-based, paleo, and optionally vegetarian.

    Dairy-Free Carrot Mango Soup
     
    Print
    If you have time, make this soup ahead, to allow time for the flavors to blend. It can be served hot or cold.
    Author: Melody Wren
    Recipe type: Soup
    Cuisine: American
    Serves: 8 servings
    Ingredients
    • 1 tablespoon olive oil
    • 1 onion, chopped
    • 1 teaspoon curry powder
    • 6 to 7 large carrots (about 2 pounds; organic have the best flavor), peeled and chopped
    • 4 cups broth (vegetable or chicken)
    • ½ cup orange juice
    • ½ teaspoon salt
    • 2 large very ripe mangoes, peeled and flesh pureed
    • Paprika, for garnish (optional)
    • Snipped chives or chopped parsley, for garnish
    Instructions
    1. Heat the oil in a large saucepan over medium heat. Add the onion and curry, and saute untl the onion is soft and fragrant, about 5 minutes
    2. Add the carrots, broth, juice, and salt. Cover and bring the mixture to a boil. Reduce the heat and simmer, stirring occasionally, until the carrots are very tender, about 30 minutes.
    3. Puree the carrots with some of the broth in your food processor or blender. Return the pureed carrots to your saucepan, and stir in the mango.
    4. Heat over medium-low heat, stirring often, for about 5 minutes.
    5. Serve hot or refrigerate and serve cold with a scattering of snipped chives, parsley, or a sprinkle f paprika.
    6. Store the soup in an airtight container in the refrigerator for up to 3 days, or freeze for longer keeping.
    Nutrition Information
    Serving size: 1 cup Calories: 144 Fat: 2.8g Saturated fat: .5g Carbohydrates: 27.2g Sugar: 19.3g Sodium: 609mg Fiber: 4.5g Protein: 4.3g
    3.5.3229

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    Alisa Fleming
    • Website

    Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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    1 Comment

    1. Hannah on August 15, 2022 1:36 pm

      What a unique combination! Sounds like a great way to repurpose mangoes when they get a bit overripe, too.

      Reply

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