Fiber & Immunity Protein Soup by @shredhappens

1h5

4 servings

🥕

910 g

Carrots

🧅

1

Yellow onion

🧄

9

Garlic cloves

🫒

1 tbsp

Olive oil

🍛

2 tsp

Curry powder

🌶️

1 tbsp

Smoked paprika

🧂

Salt

⚫

Black pepper

🍲

960 ml

Bone broth

🧀

2

Cottage cheese

🫚

1 tbsp

Fresh ginger

🍋

0.5

Lemon juice

🌶️

Chili flakes

🫘

60 ml

Chickpeas

🧀

Parmesan

🌿

Fresh herbs

  1. Preheat

    Preheat the oven to 400°F.

  2. Peel
    • Carrots
    • Yellow onion

    Peel and chop the carrots, and roughly chop the yellow onion.

  3. Add
    • Carrots
    • Yellow onion
    • Garlic cloves

    Add the carrots and onion to a lined sheet pan with the garlic cloves.

  4. Drizzle
    • Olive oil
    • Curry powder

    Drizzle with olive oil and season with curry powder, smoked paprika, a couple generous pinches of salt, and cracked black pepper.

  5. Roast
    • Carrots
    • Yellow onion
    • Garlic cloves

    Roast for 45-50 minutes until everything is roasted.

  6. Transfer
    • Carrots
    • Yellow onion
    • Garlic cloves

    Transfer the roasted carrots, onion, and garlic to a blender or large pot.

  7. Add
    • Bone broth
    • Cottage cheese
    • Fresh ginger

    Add the bone broth, cottage cheese, fresh grated ginger, lemon juice, chili flakes, and chickpeas.

  8. Blend
    • Salt
    • Lemon juice
    • Bone broth

    Blend until creamy and smooth, then taste and adjust with more salt, curry powder, lemon juice or bone broth as needed to thin it out.

  9. Pour
    • Parmesan
    • Fresh herbs
    • Lemon juice

    Pour into bowls and top with freshly grated parmesan, fresh herbs, a squeeze of lemon juice, and chili flakes.

Fiber & Immunity Protein Soup by @shredhappens

1h5

4 servings

🥕

910 g

Carrots

🧅

1

Yellow onion

🧄

9

Garlic cloves

🫒

1 tbsp

Olive oil

🍛

2 tsp

Curry powder

🌶️

1 tbsp

Smoked paprika

🧂

Salt

⚫

Black pepper

🍲

960 ml

Bone broth

🧀

2

Cottage cheese

🫚

1 tbsp

Fresh ginger

🍋

0.5

Lemon juice

🌶️

Chili flakes

🫘

60 ml

Chickpeas

🧀

Parmesan

🌿

Fresh herbs

Preparation Steps

  1. Step 1/9

    Preheat the oven to 400°F.

  2. Step 2/9

    Peel and chop the carrots, and roughly chop the yellow onion.

    🥕Carrots
    🧅Yellow onion
    🔪Peeler
    🔪Knife
    🪵Cutting board

  3. Step 3/9

    Add the carrots and onion to a lined sheet pan with the garlic cloves.

    🥕Carrots
    🧅Yellow onion
    🧄Garlic cloves
    🍳Sheet pan

  4. Step 4/9

    Drizzle with olive oil and season with curry powder, smoked paprika, a couple generous pinches of salt, and cracked black pepper.

    🫒Olive oil
    🍛Curry powder
    🌶️Smoked paprika
    🧂Salt
    ⚫Black pepper
    🍳Sheet pan

  5. Step 5/9

    Roast for 45-50 minutes until everything is roasted.

    🥕Carrots
    🧅Yellow onion
    🧄Garlic cloves
    🍳Sheet pan

  6. Step 6/9

    Transfer the roasted carrots, onion, and garlic to a blender or large pot.

    🥕Carrots
    🧅Yellow onion
    🧄Garlic cloves

  7. Step 7/9

    Add the bone broth, cottage cheese, fresh grated ginger, lemon juice, chili flakes, and chickpeas.

    🍲Bone broth
    🧀Cottage cheese
    🫚Fresh ginger
    🍋Lemon juice
    🌶️Chili flakes
    🫘Chickpeas

  8. Step 8/9

    Blend until creamy and smooth, then taste and adjust with more salt, curry powder, lemon juice or bone broth as needed to thin it out.

    🧂Salt
    🍛Curry powder
    🍋Lemon juice
    🍲Bone broth

  9. Step 9/9

    Pour into bowls and top with freshly grated parmesan, fresh herbs, a squeeze of lemon juice, and chili flakes.

    🧀Parmesan
    🌿Fresh herbs
    🍋Lemon juice
    🌶️Chili flakes
    🥣Bowls
    🧀Grater

Composition

Ingredients

Types

Vegetables, Oils, Spices, Broth, Meat, Dairy, Fruits, Legumes, Herbs

Ingredients

Carrots, Yellow onion, Garlic cloves, Olive oil, Curry powder, Smoked paprika, Salt, Black pepper, Bone broth, Cottage cheese, Fresh ginger, Lemon juice, Chili flakes, Chickpeas, Parmesan, Fresh herbs

Notes

Carrots (peeled and chopped), Yellow onion (large, roughly chopped), Garlic cloves (8-10 cloves), Salt (a couple generous pinches, key for flavor), Black pepper (cracked, to taste), Cottage cheese (2 servings, can substitute 1 block of soft tofu), Fresh ginger (grated), Lemon juice (juice of half a lemon), Chili flakes (for a little heat, amount not given), Chickpeas (1/4 cup added, can use white beans or skip, add more for a thicker soup), Parmesan (freshly grated, for topping), Fresh herbs (for topping)

Allergens

Milk

Dietetics

Dietary regimen

Egg-Free, Nut-Free, Sugar-Free, Gluten-Free

Calories

274 kcal

Macro nutrients

Protein: 22g, Carbohydrates: 27g, Fat: 8g, Fiber: 9g, Sugars: 9g

Nutritional Information

Minerals

Potassium: 600mg, Sodium: 850mg, Calcium: 150mg, Iron: 1.8mg

Vitamins

Vitamin A: 900µg, Vitamin C: 15mg, Vitamin B6: 0.5mg, Vitamin K: 10µg

Preparation

Time Information

Preparation

15 minutes

Cooking

50 minutes

Overall

1 hour 5 minutes

Difficulty

Level

Medium (2/4)

Steps

9 steps

Equipments

Utensils

Sheet pan, Peeler, Knife, Cutting board, Grater, Bowls

Appliances

Oven, Blender

Type

Type

Type Of Dish

Main Course, Soup

Occasions

Everyday, Meal Prep, Cold Weather Comfort Meal

Origin

Source

Platform

instagram

Original Creator

@shredhappens

Origin

Cuisine

American

Geographic

United States, North America

Various

Aspect

Texture

Creamy, Smooth, Velvety

Flavors

Savory, Spiced, Citrusy, Smoky, Slightly Sweet, Mildly Spicy

Other

Price

Low

Recommended Preservation

fridge

Preservation Infos

refrigerated : 4-5 days (store in an airtight container), frozen : 2-3 months (store in a freezer-safe airtight container,thaw in fridge before reheating; note dairy may slightly change texture)