Curried Carrot and Apple Soup Recipe

This curried carrot and apple soup pairs DASH-friendly vegetables with naturally sweet apples for a heart-healthy, comforting bowl. Apples are a good source of vitamin C and fiber. In a randomized crossover trial, adults with mildly elevated cholesterol who ate two apples a day for eight weeks saw reductions in both total and LDL cholesterol. Apples are also rich in flavonoids, plant compounds linked to improved blood vessel function. One controlled trial found that flavonoid-rich apples produced a measurable drop in systolic blood pressure shortly after eating them. Apples additionally supply potassium, a mineral central to the DASH eating pattern’s approach to blood pressure control.

Carrots and celery add more than texture to this soup. For instance, carrots supply additional potassium and fiber, both nutrients central to the DASH pattern for lowering blood pressure. In addition, celery contains apigenin and related compounds studied for their role in relaxing blood vessels. However, most of that research uses concentrated celery seed extract rather than the amount found in a single stalk. Similarly, the curry powder’s turmeric content contains curcumin, which meta-analyses of clinical trials link to modest improvements in diastolic blood pressure and blood vessel function. Even so, those studies typically use concentrated supplement doses well above what a tablespoon of spice blend provides. Using a reduced-sodium broth as the base also keeps this soup aligned with DASH sodium guidance, which recommends 1,500 to 2,300 milligrams a day for blood pressure management.

Ingredients

1 tablespoon olive oil
1 onion, chopped
1 tablespoon curry powder
6 carrots, peeled and sliced thinly
1 stick celery, finely chopped
2 large apples (McIntosh are perfect), peeled and chopped coarsely
1 bay leaf
4 cups reduced sodium broth
Small pinch salt
2 tablespoons low fat yogurt for garnish

Preparation

Heat the oil in a large saucepan. Stir in the onion and celery, and cook until soft and translucent, about 8 to 12 minutes. Do not let the onion brown.
Stir in the curry powder, carrots, apples, and bay leaf. Cook for 2 minutes, then add the salt and broth.
Bring to a low boil, then reduce the heat. Cover and simmer for 20 to 25 minutes.
Remove the bay leaf. Use a slotted spoon to transfer the solid ingredients to a food processor with half a cup of broth. Process until smooth, then pour the mixture back into the pan. Reheat and add pepper to taste.
Serve hot, garnished with the yogurt if desired.

If you enjoy carrot-based soups, our Sweet Potato and Carrot Soup for Heart Health adds sweet potatoes, ginger, and curry spices for a potassium-rich bowl that is equally DASH approved.