• 4

    Servings

  • Easy

  • Nut-free

  • Prep Time 20'

  • Total Time 35'

Spiced carrot and hemp soup recipe

  • 4

    Servings

  • Easy

  • Nut-free

  • Prep Time 20'

  • Total Time 35'

Comfort food is anything that provides a feeling of well-being. It is often associated with foods that are high in carbohydrates and sugar, but neither of those things console me. I make meals that are nourishing and leave me feeling great after. This Spice Carrot Bisque is my twist on the traditional lobster bisque. I have loaded it with some of the best plant ingredients to create a soup that is a little bit sweet and spicy! It is quite light but still reminds me a lot of the traditional bisque texture.

I have always loved a good soup, there is something about it that feels like home! It is fun to try different combinations of ingredients depending on the flavour or nutritional benefits you want to reap. Soup can always be made lighter, simply adjust the amount of vegetable stock or water you blend in.

The bisque requires minimal ingredients and spices but is still bursting with flavour. For my base, I chose carrots, chili, parsnip, and ginger. I used Erbology Organic Hemp Seeds Powder and a little bit of coconut milk to make it more creamy. All you need to do is boil everything together, blend and you’ll be warmed up in no time!

This soup is completely oil-free, nourishing and extremely satisfying. It is so simple to make and I encourage you to swap or add ingredients as you see fit. Once you have the basic technique down for boiling the veggies, straining your stock and then blending it all together, you can try incorporating in new ingredients. This is a great seasonal dish to, simply find ingredients that are in season at the farmers market and adjust spices until the complementary flavours work best!

Nutritional breakdown of hemp seed powder

In each 3 tbsp serving of our hemp seed powder, there are 2 grams of omega-6 and 0.6 grams of omega-3s. We have already discussed the importance of balancing the two, and this powder boasts the ideal ratio (1,2). Omega-3s have been shown to lower inflammation and aid in cognitive functioning (3). Omega-6s are best when paired with omega-3s, this is when they are able to support hormone production, brain function and muscle growth (4).

With 12 grams of fiber, each serving of hemp seed powder satisfies just under half of our daily fiber recommendation. With both soluble and insoluble fiber, hemp seeds are a great aid for digestion. Hemp seeds are also a complete plant-based source of protein. One serving of our powder is packed with 11 grams of plant protein. A complete protein source means that it provides all the essential amino acids (5). Hemp contains lysine, an amino acid associated with weight gain or loss as well as energy increase and muscle growth. Lysine also plays an essential role in the production of carnitine, a nutrient responsible for converting fatty acids into energy and helping to lower cholesterol (6).

With just 3 tbsp of hemp seed powder you nearly satisfy your entire vitamin D recommendation. When we are in the sun, our body is able to synthesize vitamin D on its own. Otherwise, we  need to choose foods with vitamin D to help regulate the calcium and phosphorus levels in our blood. The work of this vitamin is essential for strong and healthy bones. Vitamin D also works to absorb calcium in the intestines and other calcium that we may have lost through our kidneys (7).

Written By: Danielle Bear

 

(1) Simopoulos, A P. “The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Diseases.” Experimental Biology and Medicine (Maywood, N.J.)., U.S. National Library of Medicine, June 2008, www.ncbi.nlm.nih.gov/pubmed/18408140.

(2) “Omega-3 : Omega-6 Balance.” What Is a Healthy Ratio of Omega-6 to Omega-3?, www.gbhealthwatch.com/Science-Omega3-Omega6.php.

(3) Pu, H, et al. “Omega-3 Polyunsaturated Fatty Acid Supplementation Improves Neurologic Recovery and Attenuates White Matter Injury after Experimental Traumatic Brain Injury.”Journal of Cerebral Blood Flow and Metabolism : Official Journal of the International Society of Cerebral Blood Flow and Metabolism., U.S. National Library of Medicine, Sept. 2013, www.ncbi.nlm.nih.gov/pubmed/23801244.

(4) Simopoulos, A P. “The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Diseases.” Experimental Biology and Medicine (Maywood, N.J.)., U.S. National Library of Medicine, June 2008, www.ncbi.nlm.nih.gov/pubmed/18408140.

(5) Accessdata.fda.gov, www.accessdata.fda.gov/scripts/InteractiveNutritionFactsLabel/protein.html.

(6) “L-Lysine.” Amino Acid Studies, aminoacidstudies.org/l-lysine/.

(7) Ware, Megan. “Vitamin D: Health Benefits, Facts, and Research.” Medical News Today, MediLexicon International, 13 Nov. 2017, www.medicalnewstoday.com/articles/161618.php.

Ingredients

  • 1/2 stalk of leek
  • 2 celery stick
  • 2 small parsnips
  • ¼ fennel bulb
  • 1 tsp ginger, grated
  • 4 medium carrots
  • ½ cup full fat coconut milk
  • Salt, chili and black pepper to taste
  • 1 ½ tsp Erbology Organic Hemp Seeds Powder
  • 6 ⅓ cups water

Here's how you do it

  1. Wash the veggies and cut them into small/medium pieces.
  2. Bring the water to a boil and add in all your veggies. Reduce heat to a simmer and cover for 10-15 minutes.
  3. Once the veggies are cooked, strain the water, saving 2-3 cups of stock.
  4. Place all the veggies in the blender and blend well.
  5. Add the spices, Erbology Organic Hemp Powder, and coconut milk then blend again.
  6. Add more salt and chilli as needed.
  7. Pour into bowls and enjoy right away!

Tags

  • Chia seeds
  • Fiber
  • Guilt-free
  • Light dishes
  • Omega 3
  • Omega 6
  • Protein
  • Vitamin E

If you tried this recipe...

Share your experience with us. Leave a comment below or post a picture on Instagram, tag @erbology_london #erbology and get a chance to win a healthy treat from us.

Comments (0)

All fields are required. Your email address will not be published.

More recipes