Creamy Thai Carrot Soup with Basil

Featured in the Honolulu Star-Advertiser on June 4, 2019.

Recipe compliments of the Blue Zones Project.

Creamy Thai Carrot Soup with Basil


Creamy Thai Carrot Soup with Basil

  • 1 tablespoon coconut or olive oil
  • 1/2 large yellow onion, chopped
  • 3 cloves garlic, diced
  • 1 pound carrots, chopped
  • 1 pinch each salt and pepper
  • 2 cups vegetable stock
  • 2 cups water
  • 1/3 cup cream or crunchy natural peanut butter
  • 2 teaspoons chili garlic sauce

Optional toppings:

  • Fresh basil
  • Chinese parsley or mint
  • Coconut milk or coconut cream
  • Brown sugar or agave nectar
  • Sriracha hot sauce


  1. Heat oil in a large pot over medium heat.
  2. Add onion, garlic, and carrots; cook for 5 minutes.
  3. Season with salt and pepper; add vegetable stock and water.
  4. Bring to a low boil, then reduce heat to a simmer.
  5. Cover and cook for 20 minutes, or until vegetables are tender.
  6. Transfer to a blender and blend until smooth and creamy.
  7. Add peanut butter and chili garlic sauce to blender and puree.
  8. Adjust seasonings as needed.

Serves 6.

Approximate Nutrient Analysis per serving:
160 calories, 10 g fat, 3 g saturated fat, 0 mg cholesterol, 400 mg sodium, 13 g carbohydrate, 3 g fiber, 5 g sugar, 4 g protein


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