Carrots owe their bright orange color to the secondary plant substance beta-carotene. It acts as a powerful antioxidant and increases cell protection. Beta-carotene is converted by the body into vitamin A – important for healthy eyes, skin and hair. The high vitamin C content in cauliflower strengthens the immune system. Ginger, harissa and cumin stimulate the metabolism and keep you warm on cold days.

Oriental Carrotsoup

Oriental Carrot Soup With Roasted Cauliflower

Marion / MondoMio
Bring some color in the last cold days and prepare your for sunshine with this delicious soup rich in beta carotene.
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Prep Time 45 mins
Course soup


  • 4 cups carrots
  • 2 onions
  • 2 cloves of garlic
  • 0,5 cup piece of ginger
  • 5 tbsp oliveoil
  • 0,75 cup red lentils
  • 4 tsp harissa
  • 2 tsp cumin
  • 5 cups vegetable broth
  • 3 cups cauliflower florets
  • 1/2 bunch coriander greens
  • 1 tbsp blackcumin
  • salt, pepper
  • 1 – 2 tbsp lemon juice
  • 1 orange


  • Clean and peel the carrots and cut into small cubes. Peel onions, garlic and ginger and finely dice each.
  • Heat 2 tbsp.oil in a saucepan and sauté onions, garlic and ginger for 1-2 min. over mediumheat. Add the carrots and fry, stirring occasionally, for approx. 5 min. Add lentils, harissa and cumin and sauté briefly. Pour in the broth, bring the soup to a boil, cover and simmer over medium heat for about 20 minutes.
  • Meanwhile, wash and clean the cauliflower florets and divide into small florets. Rinse the cilantro, shake dry, pluck the leaves and chop except for a few leaves for garnish.
  • Heat the remaining oil in a frying pan and fry the cauliflower in it, turning over high heat, for about 5 minutes. Halfway through the frying time, add the black cumin seeds and fry. Season the mixture with salt and pepper. Remove from heat and mix in the coriander.
  • Remove the carrot soup from the heat. Cut the orange in half, squeeze it and add the juiceto the soup. Puree everything finely with a hand blender. Season to taste withsalt, pepper and lemon juice. Divide the soup into bowls or deep plates, sprinkle with the cauliflower mixture and garnish with cilantro.
  • Vital Food Tip:
    For optimal yield of beta-carotene from carrots and cauliflower, always sauté or steam the vegetables in a little oil. Vitamin C is sensitive to heat -so mix in the orange juice just before serving.
Keyword Oriental Carrot Soup With Roasted Cauliflower
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