Purple Carrot and Nettle Soup: A Vibrant and Nourishing Delight

Introduction

Hello, fellow food enthusiasts! I’m Mia Langston, the founder of EatBrightly, and I’m thrilled to share with you my latest creation: Purple Carrot and Nettle Soup. Living in beautiful Asheville, North Carolina, I find inspiration in nature’s bounty to create recipes that are both vibrant and nourishing. This soup is a perfect example of how you can transform simple, seasonal ingredients into something extraordinary. The combination of purple carrots and nettles not only brings a pop of color to your table but also packs a punch with its nutritional benefits.

Rooted in the rich traditions of my upstate New York upbringing, my cooking philosophy centers on intuitive and joyful eating. After a health scare in my mid-twenties, I embarked on a journey of self-taught culinary exploration, focusing on plant-based meals that nourish both body and soul. This Purple Carrot and Nettle Soup embodies that philosophy, offering a delightful experience for your senses while supporting your well-being.

This purple carrot and nettle soup also works wonderfully as part of colorful nourishing bowl recipes. Paired with grains, greens, and vibrant toppings, it adds warmth, color, and deep nourishment to balanced everyday bowls.

What Makes This Recipe Special

Key Benefits

The Purple Carrot and Nettle Soup is not just a feast for the eyes but also a powerhouse of nutrients. Purple carrots are rich in anthocyanins, which are potent antioxidants that help reduce inflammation and support heart health. Nettles, often considered a superfood, are packed with vitamins A, C, K, and several B vitamins, as well as iron, magnesium, and calcium. This recipe is designed to boost your immune system, improve circulation, and promote skin health.

Unique Features

What sets this soup apart is its unique blend of flavors and textures. The sweetness of the purple carrots is beautifully balanced by the earthy, slightly peppery taste of nettles. Furthermore, the vibrant purple hue of the carrots adds an appealing visual element to your dish, making it a stunning centerpiece for any meal. Additionally, this soup is vegan, gluten-free, and can be easily adapted to suit various dietary preferences, making it accessible to everyone.

Ingredients for Purple Carrot and Nettle Soup

Main Ingredients

• 1 lb purple carrots, peeled and chopped
• 1 cup fresh nettle leaves, washed and trimmed
• 1 medium onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 tbsp olive oil
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1 tsp lemon juice

Optional Add-ins

• 1/2 cup coconut milk for creaminess
• 1 tsp chili flakes for a spicy kick
• Fresh herbs (such as parsley or dill) for garnish

Step-by-Step Cooking Instructions

Preparation Steps

1. Begin by prepping your ingredients. Peel and chop the purple carrots into uniform pieces for even cooking. Wash and trim the nettle leaves, being careful to remove any tough stems. Dice the onion and mince the garlic.
2. Heat the olive oil in a large pot over medium heat. Add the diced onion and sauté for about 3-4 minutes until translucent.

Cooking Process

3. Add the minced garlic to the pot and sauté for another minute until fragrant.
4. Introduce the chopped purple carrots to the pot and stir well to combine with the onion and garlic mixture.
5. Pour in the vegetable broth, ensuring that the carrots are fully submerged. Increase the heat to high and bring the mixture to a boil.
6. Once boiling, reduce the heat to low and let the soup simmer for about 20 minutes, or until the carrots are tender.
7. Carefully add the nettle leaves to the pot, stirring them gently into the soup. Simmer for an additional 5 minutes.
8. Remove the pot from the heat and allow the soup to cool slightly before using an immersion blender to puree until smooth. If you prefer a chunkier texture, blend only half of the soup.
9. Stir in the lemon juice, sea salt, and black pepper, adjusting the seasoning to taste.
10. If desired, incorporate the optional add-ins such as coconut milk for creaminess or chili flakes for heat.
11. Garnish with fresh herbs before serving.

Tips and Tricks for Perfect Results

Pro Chef Tips

• To handle nettles safely, wear gloves while washing and trimming them to avoid any stings.
• For a richer flavor, roast the carrots before adding them to the soup. This will enhance their natural sweetness.
• Consider using homemade vegetable broth for added depth and freshness.

Common Mistakes to Avoid

• Avoid boiling the nettles for too long, as this can diminish their vibrant color and nutritional value.
• Ensure not to over-blend the soup if you prefer a textured finish. A few chunks can add a delightful contrast in texture.

Nutritional Information and Health Benefits

Calories and Macros

A serving of Purple Carrot and Nettle Soup contains approximately 150 calories, making it a light yet satisfying meal. The macronutrient breakdown is as follows:

• Carbohydrates: 25g
• Protein: 4g
• Fat: 5g

Health Benefits

This soup is a nutritional powerhouse. Purple carrots are loaded with antioxidants, which help fight free radicals and reduce the risk of chronic diseases. Nettles provide a rich source of iron, supporting healthy blood circulation and energy levels. Additionally, this soup is high in fiber, promoting digestive health and aiding in weight management.

Root vegetables like carrots and potatoes are rich in fiber, antioxidants, and essential micronutrients. According to root vegetable health benefits, regularly eating a variety of colorful roots supports digestive health, heart health, and long-term vitality making dishes like vegetable soups and roasted sides both comforting and nourishing.

Recipe Variations and Substitutions

Dietary Modifications

• For a keto-friendly version, replace carrots with zucchini and reduce the amount of vegetable broth.
• To make it nut-free, avoid adding coconut milk and opt for a splash of oat milk instead.

Flavor Variations

• Add a teaspoon of turmeric for an anti-inflammatory boost and a hint of spice.
• Incorporate a splash of apple cider vinegar for a tangy twist.

Storage and Serving Suggestions

How to Store

Store any leftover soup in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze the soup in individual portions for up to 3 months. Reheat gently on the stove, adding a splash of water if needed to adjust the consistency.

Serving Ideas

Serve this soup as an appetizer or a light meal, paired with crusty bread or a simple green salad. It also makes a wonderful accompaniment to grilled vegetables or a hearty grain bowl.

For a bold and comforting pairing, serve this purple carrot and nettle soup alongside healthy patatas bravas. The crispy, spice-kissed potatoes add contrast and warmth, making the meal both satisfying and vibrant.

Frequently Asked Questions

If you’re craving something cozy yet balanced, pair this soup with creamed spaghetti squash with browned butter. Its silky texture and nutty depth complement the earthy sweetness of purple carrots beautifully.

Conclusion

Thank you for joining me on this culinary journey to create Purple Carrot and Nettle Soup. This recipe is a testament to the power of nourishing, vibrant foods that delight the senses and support our health. Whether you’re new to plant-based cooking or a seasoned enthusiast, this soup offers a beautiful blend of flavors, textures, and colors that will surely become a staple in your kitchen. Remember, cooking is about connection, creativity, and care. I hope this recipe brings warmth and joy to your table. Until next time, happy cooking!

Purple Carrot and Nettle Soup: A Vibrant and Nourishing Delight

Print Recipe

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A vibrant, earthy, and nutrient-dense soup made with purple carrots and nettles perfect for a comforting and health-boosting meal.

• Author: Mia
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 4 servings 1x
• Category: Soup
• Method: Stovetop
• Cuisine: Plant-Based
• Diet: Vegan

Ingredients

Scale 1x2x3x

• 1 lb purple carrots, peeled and chopped
• 1 cup fresh nettle leaves, washed and trimmed
• 1 medium onion, diced
• 2 cloves garlic, minced
• 4 cups vegetable broth
• 1 tbsp olive oil
• 1 tsp sea salt
• 1/2 tsp black pepper
• 1 tsp lemon juice
• Optional: 1/2 cup coconut milk
• Optional: 1 tsp chili flakes
• Optional: Fresh herbs (parsley or dill) for garnish

Instructions

1. Peel and chop the purple carrots. Wash and trim the nettle leaves. Dice the onion and mince the garlic.
2. Heat olive oil in a large pot over medium heat. Add diced onion and sauté for 3-4 minutes until translucent.
3. Add minced garlic and sauté for 1 more minute.
4. Add chopped carrots and stir well to combine.
5. Pour in the vegetable broth and bring to a boil over high heat.
6. Reduce heat to low and simmer for 20 minutes until carrots are tender.
7. Add nettle leaves and simmer for 5 more minutes.
8. Remove from heat and let cool slightly. Blend with immersion blender until smooth, or blend only half for a chunkier texture.
9. Stir in lemon juice, salt, and pepper. Adjust seasoning to taste.
10. If desired, add coconut milk or chili flakes. Garnish with fresh herbs before serving.

Notes

Wear gloves when handling nettles to avoid stings. Roasting the carrots beforehand adds a rich depth of flavor. Avoid over-boiling nettles to preserve nutrients and color.

Nutrition

• Serving Size: 1 bowl
• Calories: 150
• Sugar: 7g
• Sodium: 400mg
• Fat: 5g
• Saturated Fat: 1g
• Unsaturated Fat: 3g
• Trans Fat: 0g
• Carbohydrates: 25g
• Fiber: 5g
• Protein: 4g
• Cholesterol: 0mg

Keywords: purple carrot, nettle, soup, vegan, gluten-free, healthy