Carrot Tahini Soup In The Instant Pot

Carrot soup is easy to make, nutrient-rich, and delicious. Adding tahini to carrot soup turns it into something unusual and amazing!! 

It's a perfect recipe to eat at on a week night for a family dinner or to serve as an interesting soup for special company. Cooking for one or two? Cut the recipe in half. 

Fresh carrots are a staple that I always stock in my refrigerator just in case I want to make soup. Sometimes to add a few carrots to a hearty lentil soup recipe (link to recipe) or sometimes to use in a simple carrot soup, such as this wonderful carrot tahini soup.

I use this organic tahini paste in a glass jar from Trader Joe's 

Are you familiar with tahini paste?

It is a paste made from sesame seeds and very popular in Middle Eastern and Mediterranean countries. It is frequently added to chickpeas to make hummus or baba ganooj spread (link to recipe). It provides calcium, iron, copper as well as other valuable minerals and vitamins. Tahini has a unique pleasing flavor and helps make this carrot recipe slightly exotic. 

This vegan gluten-free soup calls for just a few basic ingredients plus some flavorful spices.

Are you aware that spices are an excellent source of valuable antioxidants. We need antioxidants to help protect our cells from cell damage that may lead to disease. 

Keeps in refrigerator 2-3 days or Freezes well

This soup can be made in advance and stored in the refrigerator for 2-3 days. It can be frozen for 2 months, but I would freeze before adding the tahini paste and then add the tahini paste prior to serving. 

Garnish with toasted sesame seeds, sunflower seeds, almonds, or pumpkin seeds which all add some extra protein to this pretty vegetable soup. 

I do love carrots and have made other carrot recipes in the past which you may also like such as Roasted Tomato Carrot Soup (link to recipe) or Carrot Ginger Soup With Lime (link to recipe).

I initially saw the idea for this soup recipe on a blog called Havoc In The Kitchen (link to Ben's recipe and blog) and then discovered other similar recipes on a variety of other blogs. Ben's photography and presentation are exquisite - you gotta go take a look -

After looking at a number of recipes, I decided to use one of my own basic Instant Pot carrot soup recipes and just added tahini and some za'atar. It came out great! Thanks Ben for the idea!!

Personally, I like to make all my soups in the Instant Pot, but of course this easy recipe could just as easily be made on the stove top if you prefer.

Ingredients: 

1 onion, chopped 

8-10 large organic carrots, cleaned and sliced

1/2 teaspoon of garlic powder or 4 cloves of fresh garlic, crushed

3 cups of vegetable broth 

4 cups of water

1/2 teaspoon of ground turmeric 

4 teaspoons of tahini (or more to taste) 

1/2 tsp of cumin, coriander, or za'atar (pick one not all)

Cracked black pepper to taste 

Garnish: seeds of choice (sesame, pumpkin, almonds) or fresh greens

Directions:

Add the onion, carrots, garlic powder or garlic, broth and water to the insert liner of the Instant Pot. Set to pressure cook for 4 minutes. When done manually release steam according to the manufacturers directions.  Add remainder of ingredients except garnish. Using an immersion blender blend until smooth and creamy. Serve and garnish. * before serving adjust seasoning- add more salt, pepper, and garlic powder if needed. 

My Notes: 

1. Za'atar is a natural spice to go with this soup 

2.This soup pairs well with avocado toast (GF of course) for a light lunch. If you feel you want more protein top the avocado toast with mashed chickpeas. 

3. This soup is kosher parve and may be suitable to use for a Sephardic Passover recipe.

4. This soup is vegan, oil-free, and gluten-free

5. Tahini separates in the jar. You will need to mix the paste and the oil together before using. I usually like to pour off and discard some of the oil from the jar before mixing to somewhat reduce the high oil content of tahini paste. 

6. Organic carrots are readily available in most markets. I think they taste better and are better for you!

7. Tahini paste does not need refrigeration unless indicated on jar.

Quinoa, Sliced Almonds, and White Raisins: An Iranian Inspired Recipe You Need To Try

Have you made quinoa a lately? 

You'll find this exotic Iranian recipe very slightly sweet but quite delicious. It's perfect for impressing company, yet simple enough to be part of your weeknight menu.

Quinoa is a high protein seed that is considered a whole grain that provides substantial protein and fiber. 

For a light and fluffy quinoa, I cook it in the Instant Pot on the 2 minute setting (instructions for quinoa in the Instant Pot). I then add the other ingredients to the cooked quinoa, toss and serve.

cumin seeds

I very seldom use white raisins, but they seem to be the perfect choice in this light tasting dish that also includes cumin seeds, cardamom seeds, and sliced or slivered almonds. The flavors are delightful and will keep you coming back for more.

This recipe can be made in advance and tastes just as good the second day as the first. In fact, I enjoy eating it heated up, at room temperature, or even cold for breakfast instead of oatmeal.

Ingredients: 

4 cups of cooked quinoa (how to cook light fluffy quinoa-link)

6 cardamom pods, cracked and use inner seeds 

1/2 cup of sliced or slivered almonds

1 cup of white raisins

1 teaspoon of cumin seeds 

1/4 cup lime juice 

1 tablespoon of maple syrup  

Directions:

Cook quinoa with the cumin seeds and freshly cracked open cardamom seeds. When done and cooled slightly, toss with white raisins and sliced almonds. Mix the lime juice and maple syrup and stir well. Add to the quinoa mixture. 

My Notes: 

1. Sometimes I like to add 1/2 cup of red onion to this recipe- just saying... 

2. ****If for any reason you do not have or do not like cumin seeds or cardamom pods, feel free to leave them out for a less exotic but still good tasting dish.

3. This recipe was inspired by a recipe shared with me by a friend from Iran.  

Sharing this post on Weekend Cooking at the Intrepid Reader and Baker where you can read about dinner at the Eiffel Tower this week!

Quinoa with Pine Nuts and Cilantro

If you love quinoa and are looking for an exciting side dish, this recipe will win you over. 

Finding a variety of ways to enjoy quinoa is easier than you think. 

Twice a month, I participate in a pot luck couples dinner with a group of friends. I am usually asked to bring a gluten-free vegan side dish that I am able to eat (being the only one who is gluten-free and vegan).

It's been an interesting challenge for me to come up with different ways of preparing rice, quinoa, or potatoes to be able to bring something different each time we meet. 

For this recipe, I decided to add toasted pine nuts or pignoli (as they are called in Italian) to add to my quinoa.

Where Do You Find Pine Nuts ?

Who would have ever thought that pine nuts actually come from pine trees! In fact, the nuts are the seeds found in the pine cones of the pinyon pine tree which is a small evergreen.

Pine nuts are expensive because they are difficult to harvest.  

However, they really make any dish extra special. 

In Florida, I am able to get an ounce and half of pine nuts for about $4 which is the perfect amount for this recipe. 

The theme of our pot luck this week is Iranian/Persian food. I was asked to make something to complement the main entree of Iranian/Persian meatballs. 

Of course, I won't eat the meatballs, but I will eat this quinoa dish. In addition, I'll eat the salad and vegetable dishes. 

This wonderful Meditteranean style recipe is easy to make and will delight your taste buds. I toast the pine nuts to bring out a richer creamier texture and flavor. I cook the quinoa with some cardamom to give it a slightly sweet flavor which is very typical of some Persian dishes.

Ingredients: 

3 cups of uncooked quinoa 

1 ounce of pine nuts, pan toasted (see notes)

1 cup of chopped tomato

3/4 cup of chopped fresh cilantro

1/2 cup chopped red onion

2 tablespoons of cumin seeds, divided

optional: 6-8 cardamom pods

Dressing: 

1/3 cup of freshly squeezed lime juice. 

1/4 cup of water

1 tablespoon of honey (or agave if you don't use honey)

Mix the lime, water, and honey until blended.

Directions: 

Cook quinoa according to the package directions or (use my easy Instant Pot recipe) adding the cardamom pods and 1/2 the cumin seeds. When the quinoa is done, allow it to cool slightly and then toss with remainder of ingredients and the dressing.  

Notes: 

How to toast the pine nuts

Heat a skillet, place the pine nuts in the pan and toast for about 2-3 minutes and shake to prevent burning.

 

Did you know that quinoa contains a significant amount of protein?  

 

Nutritional Benefits of Quinoa

• 1 cup of cooked quinoa provides 8 grams of protein- same as a 8 ounce glass of milk
• I cup of cooked quinoa has 5 grams of fiber.
• Quinoa is actually a seed but is considered a whole grain
• Quinoa is also gluten-free 

Though technically a seed, Quinoa is classified as a whole grain and is a good source of plant protein and fiber. One cup cooked provides about 8 grams of protein and 5 grams of fiber. .  

 

Two Soups For A Healthy Start of 2023

Think homemade healthy soups and healthier habits for 2023!

After indulging in all the rich holiday food and drink, lighter food is just what's needed to help restore balance for the new year.

If your New Year's resolution includes committing to healthier eating habits, then these two soup ideas will start you on the right track. I think everyone agrees that eating more fruits and vegetables is the way to go.

I'm sharing two low fat roasted vegetable soups that are light in calories yet rich tasting. I call them quick soups because they are very dependent on the pre-made vegetable broth for flavor.

Both soups are extremely easy to make and both are warming, healthy, and comforting.

Key To Making A Tasty Quick Soup

The key to any quick (plant-based) soup is a good tasting vegetable broth. Personally, my favorite store bought vegetable broth is Tabatchnicks vegetable broth, but you may have found other brands that taste really good too or you may make your own. 

I would love if you shared your favorite vegetable broths brand  in the comments at the end of this post. Or if you make your own vegetable broth, share a link to your recipe.

One more note- roasting brings out the sweetness of any vegetable especially carrots and cherry tomatoes! You will find that both carrots and tomatoes become very flavorful.

Easy Roasted Carrot Soup

This is a mild, rich tasting, light soup that is a perfect starter for a brunch or a soup and salad meal. Serves 4. 

Ingredients:

4 cups of sliced carrots, roasted

1 cup of thickly sliced yellow onion, sautéed 

4 cups of Tabatchnick (or any brand) vegetable broth

Salt, black cracked pepper, garlic powder

optional: cumin to taste 

Directions: 

Pre-heat the oven to 400 degrees. 

Cover two separate cookie sheets with parchment paper. Lay the sliced carrots on one cookie sheet and the onions on another. (I changed it- sauté the onions for a better flavor)

I toss my vegetables in aquafaba (the liquid from cooked or canned chickpeas) to eliminate using oil. If you prefer to use oil, lightly spray the vegetables with oil. Season with the salt, cracked pepper, and garlic powder. 

Roast in the oven for about 20 minutes, checking frequently to make sure the onions don't burn.

When vegetables are roasted, allow them to cool for about 15 minutes. Remove from the cookie sheet, add to a blender, add the vegetable broth and blend until smooth. Add cumin if desired.

Easy Roasted Cherry Tomato Soup

Serves 4

Cherry tomatoes come in all shapes and sizes. There are grape tomatoes, multi colored cherry type tomatoes from Canada, yellow cherry tomatoes etc. For this soup, I used 2 pints of the multi- colored tomatoes from Canada with orange colors, reds, and greens.

I have childhood memories warming up to a bowl of delicious tomato soup in the winter. And how can we forget the Campbell's soup commercials for tomato soup! ( Campbells tomato soup is :  M'm M'm Good!)

Do you remember this commercial ? 

Don't get me wrong, my homemade tomato soup is not a copy of the Campbells soup recipe. 

Ingredients: 

2 pints of cherry tomatoes, washed, halved, and roasted

Salt, black cracked pepper, garlic powder

4 cups of Tabatchnicks or any vegetable broth

Directions: 

Preheat oven to 400 degrees

Cover a rimmed cookie sheet with parchment paper. 

Lay the halved cherry tomatoes on the cookie sheet. ( I toss them in aquafaba- the liquid from cooked or canned chickpeas) or you can spray them with oil. Season with the seasonings.

Roast for 20 minutes or until cherry tomatoes are roasted. Check to prevent burning. 

When roasted, remove from the oven, and allow to cool for about 15 minutes. Add to a saucepan with the vegetable broth. Using an immersion blender, blend until completely blended. 

Using a large fine mesh hand colander, strain to remove bits of skin and seeds. When I strain it, I use a large spoon to keep stirring the thick liquid around in the colander.

When strained return to the saucepan and heat slightly and serve. Garnish with watercress or broccoli sprouts.

Happy New Year to all of my readers and I hope all of your wishes are fulfilled this year- so think big!