The Charity for Environmental Illness

Recipe of the Month: Carrot & Chili Soup

Corn, egg, gluten, lactose, milk, nut, peanut, sesame, soya & wheat free

quinoa with smoked mackerel 08 14


  • 1 tbsp olive oil
  • 2 red chilis, de-seeded and finely sliced
  • 500g / 1lb 2 oz carrots, scrubbed and diced
  • approx 200g / 7 oz sweet potato, peeled and diced
  • 500ml / 17fl oz wheat/gluten-free vegetable stock
  • 800ml / 27fl oz coconut milk
  • juice 2 limes
  • approx 1 tsp tabasco (hot pepper sauce)
  • sea salt


  1. Heat the oil on a heavy pan and gently fry the chilis for 2-3 minutes.
  2. Add the carrots, sweet potato and stock and bring to the boil.
  3. Cover and simmer for 30-35 minutes or until the carrots are cooked.
  4. Purée in a food processor then return to the pan.
  5. Add the coconut milk and lime juice, mix well then season to taste with the tabasco (hot pepper sauce) and sea salt.

 Serves 6

318cals - 5g protein
24g total fat - 20g sat / 1.5g mono / 0.5g poly
20g carbohydrate of which 8g sugar
3g fibre - 76mg sodium / 0.19g salt
32mg calcium

 Thanks go to Foods Matter for letting us reproduce this recipe.



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