Hearty Carrot & Spicy Cashew Soup Recipe

Refuel after a long February run with this simple to prepare, tasty and vegan soup. Enjoy!


1 tbsp (15 mL) melted coconut oil or vegetable oil
1 cup (250 mL) sliced onion (about 1 medium cooking onion)
2 tbsp (30 mL) Redpath agave nectar or liquid honey
1 clove minced garlic (or to taste)
½ tsp (2 mL) EACH salt, pepper, ground cinnamon and ground cardamom
4 cups (1 L) chopped carrots, well washed (skin left on)
1 cup (250 mL) raw cashews
6 cups (1.5 L) vegetable stock or water
1 tbsp (15 mL) minced fresh ginger
1 tsp (5 mL) finely grated orange zest
1/4 tsp (1 mL) chili flakes (optional)
1/4 cup (60 mL) chopped fresh mint

Heat oil in a Dutch oven over medium heat. Cook onion for about 5 minutes, stirring, until lightly brown. Add agave nectar, garlic, salt, pepper, cinnamon and cardamom. Cook stirring for about 15 seconds until garlic is fragrant. Add chopped carrots, chopped cashews, vegetable stock and ginger. Bring to a boil and simmer for about 20 minutes or until carrots are fork tender. Remove from heat, stir in orange zest and chili flakes. Cool slightly. Using an immersion blender (or stand up blender), puree soup in batches. Reheat soup and serve. Garnish evenly with chopped fresh mint.

Makes about 8 cups (2 L)

Per serving (1 cup/250 mL): 168 calories, 9 g fat, 298 mg sodium, 20 g carbohydrates, 4 g fibre, 4 g protein. Excellent source of vitamin A and a good source of magnesium.


Founder of Marathonmom.ca, Charmaine Broughton-Dunn has transformed her life from an overweight mother of two; to a marathon runner, triathlete and most importantly healthy wife and mother. Charmaine is a trained chef and food writer for a number of national publications including; Running Room Magazine. Charmaine is a sought after running coach and has proudly lead
many women to their FIRST finish line.

Charmaine will be contributing Running Healthy Recipes on the Mizuno Run Club Site, so be sure to check back regularly for this new feature to the site to see delicious recipes that will keep you fit and full!

You can also keep posted on what Charmaine is up to at MarathonMom on Facebook and follow her on Twitter: @runnercharb

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