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autumn carrot soup with pickled red onions |

autumn carrot soup with pickled red onions

  • Author: Nyssa Tanner
  • Prep Time: 15 mins
  • Cook Time: 30 mins
  • Total Time: 45 minutes
  • Yield: 10 cups 1x


a simple and nourishing recipe for autumn carrot soup garnished with pickled red onions, cilantro, pumpkin seeds and crumbled salty feta cheese.




  • 2 tbs olive oil
  • 1 tbs butter
  • 1 large onion, diced
  • 1 small fennel bulb, cored and finely diced
  • 3 cloves of garlic, thinly sliced
  • 2 lb carrots, sliced into 1/4 coins
  • 1 bay leaf
  • 1/4 cup white rice
  • 1/2 tsp sweet paprika
  • 1 tsp aleppo pepper flakes or red chili flakes
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 67 cups of good tasting chicken stock or vegetable stock
  • juice of 1 lime
  • salt
  • black pepper

pickled red onions:

  • 1/2 small red onion finely diced
  • 1/4 cup red wine vinegar
  • 1/4 cup water
  • 1 tsp salt
  • 1 tbs sugar

additional garnishes:

  • chopped cilantro
  • pumpkin seeds
  • crumbled feta cheese


  1. make pickled red onions first.
    combine onions, vinegar, water, salt and sugar in a jar. hold a towel over the lid to avoid spills and shake vigorously until salt and sugar are dissolved. set aside.
  2. now onto the soup.
  3. melt butter with olive oil in a soup pot over medium heat.
  4. add and sauté onions, fennel and thinly sliced garlic until soft and starting to brown.
  5. once brown add carrots, parsley, rice and bay leaf.
  6. stir and cook another five minutes – until carrots start to soften slightly.
  7. add paprika, aleppo pepper, cumin, coriander and a few grinds of black pepper.
  8. stir, cooking for about another minute, or until spices are very aromatic.
  9. add 6 cups of chicken or vegetable stock, scraping the bottom of the pan to release any stuck bits of spice or vegetable.
  10. increase heat and bring to a boil, reduce to a simmer and cover partially.
  11. cook until carrots are very tender and rice is kind of overcooked and split open. this should be between 15 and 25 minutes.
  12. carefully purée soup in a blender or with an immersion blender until it is totally smooth. you may need to add another cup or so of stock to get the right consistency.
  13. taste and season with salt and pepper and a few squeezes of lime.
  14. serve topped with cilantro, toasted pumpkin seeds, feta cheese and pickled red onions.
  • Category: soup
  • Cuisine: vegetarian, gluten free