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Episode 4: Recipes and Resources

Raw Carrot Brazil Nut Soup

Recipe Courtesy of Healing the Vegan Way

This raw creamy and bright colored soup, besides being maximally tasty, is a potpourri of ingredients and super spices that provide maximum nutrition. Avocado and Brazil nuts provide the healthy fats that are needed with every meal to aid in nutrient absorption, carrot and lemon juice provide a direct shot of vitamins A and C, and ginger and turmeric are superfoods in a category all their own! The soup is also delicious served warm for an un-raw version; simply heat on the stove over medium heat until just warm. Top with chopped avocado and a vegan sour cream.

​Ingredients

Directions

  • ​4 cups fresh carrot juice½ cup

  • Brazil nuts

  • ½ cup peeled and pitted avocado

  • ¼ cup thinly sliced green onion

  • 1 tablespoon peeled and minced fresh ginger

  • 2 teaspoons peeled and minced fresh turmeric

  • 2 teaspoons seeded and diced jalapeño pepper

  • ½ teaspoon sea salt, or to taste

  • ⅛ teaspoon freshly ground black pepper

  • Pinch of chipotle chile powder

  • 1 cup fresh or frozen (thawed) corn

  • ½ cup seeded and diced red bell pepper

  • 2 teaspoons minced fresh dill

1. Place 2 cups of the carrot juice in a blender. Add all the remaining ingredients, except the corn, red bell pepper, and dill, and blend well.

2. Add the remaining 2 cups of carrot juice and blend well. Transfer to a bowl. Add the corn, red bell pepper, and dill, and mix well before serving. Serve chilled.

Details

Nutrition Information

Prep time: 15 minutes

Total time: 15 minutes Serving size: 1 cup

Number of servings: 6

​


Sources:


Bakaloudi DR, Halloran A, Rippin HL, Oikonomidou AC, Dardavesis TI, Williams J, Wickramasinghe K, Breda J, Chourdakis M. Intake and adequacy of the vegan diet. A systematic review of the evidence. Clin Nutr. 2021 May;40(5):3503-3521. doi: 10.1016/j.clnu.2020.11.035. Epub 2020 Dec 7. PMID: 33341313.

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