iron rich

Carrot Coconut Soup

This soup can be served either hot or chilled, depending on what you’re in the mood for.  Coconut milk is loaded with iron, calcium, and medium-chain fats, which may help maintain weight.

Leftover soup will keep in an airtight container in the fridge for up to 5 days. The soup can be frozen for up to 1 month.


  • 2 tbsp. vegetable oil

  • 4 scallions, chopped

  • 3 stalks lemongrass, trimmed, cut into 2 inch length (bruised to bring out the flavor)

  • 1 Tbsp. garlic, chopped

  • 2 Tbsp. ginger, chopped

  • 1 (or more) jalapeño chili, chopped

  • 1 lb. carrots, chopped

  • 1 pinch salt

  • 2 14 oz. light coconut milk plus a little water

  • 2 limes, 1 zested and juiced, 1 quartered for serving

  • 1/4 cup cilantro, chopped, for garnish

  • 4 ounces grilled salmon, on side


  1. Pour oil into a large pot over medium heat. When hot, add white parts of scallions, lemongrass, ginger, garlic, and chillies. Cook , stirring occasionally until garlic is golden and scallions begin to soften, 3-5 minutes.

  2. Add carrots and a large pinch of salt, and stir to combine.

  3. Add coconut milk, lime zest and juice, and 2 cups of water. Bring to boil, then lower heat so it bubbles gently.

  4. Cook, stirring occasionally, until carrots are tender, 10-15 minutes.

  5. Remove lemongrass, then puree in pot with an immersion blender, and return to the pot. Reheat the soup until it's hot.

  6. Garnish with cilantro and green parts of scallions, serve with lime wedges. (Notes: Serves 4).

  7. For extra protein, add grilled wild Alaskan salmon on side. Eliminate the seafood to make it vegan.


Nutrition Label includes Salmon

Nutrition Label includes Salmon