I'm a sucker for creamy, bisque-esque soups. Something about the lusciousness of a beautifully, creamy soup just does it for me. My version is packed with flavor but I've left out the dairy to make this Paleo and Gluten Free. I love making this in big batches, freezing individual portions and adding whatever protein I have on hand to it make it a little heartier. 

This recipe can absolutely be made on the stove top, following the same steps, simmering for 1-2 hours before blending. However, if you have an InstantPot, USE IT! The flavor that develops in such a short period of time is really remarkable. While time savings is a key factor in this tool's appeal, my love for it lies in the intense flavors that come from cooking under pressure. Cumin, coriander and cardamon have literal superpowers when combined and they absolutely make this soup!

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Spiced Coconut Carrot Soup

What You Need:

3 lbs carrots, peeled and roughly chopped. About 3 cups*

2 cloves garlic, roughly chopped

1 small, sweet onion, roughly chopped

1 ½ inch piece of ginger, peeled and grated

3 T orange champagne vinegar

1 T ghee or other high-heat oil

1 T ground cumin

1 T fennel seed

2 t ground cardamom

2 t ground coriander

2 T salt (divided)

2 t pepper

1 can full-fat coconut milk

2 cups chicken or vegetable broth

1 T toasted sunflower seeds (optional)


Herb Yogurt Sauce

What You Need:

2T nonfat greek yogurt

1 T minced cilantro, plus more for garnish

Pinch of salt and pepper

Juice of ½ of a lime

T olive oil


How It’s Done:

Set your instant pot to the saute function. Once heated, add ghee and let it come to temperature. Combine cumin, fennel, cardamom, coriander, salt, and pepper in a small bowl and mix until combined. Saute the garlic, ginger, and onions until lightly golden brown. If garlic begins to brown too quickly add a splash of broth to deglaze and continue to saute. Sprinkle 1 T of your spice mixture over the top. Cook for one minute more. Deglaze the pan with orange vinegar and 2 T of spice mixture. Reduce until most of the liquid has evaporated. Add your carrots and stir to combine and evenly coat the carrots with the spice mixture. Cook for 3 minutes, adding small amounts of liquid if the spice mixture begins to brown too quickly. Add broth and coconut milk to the pot, stir to combine. Cook for another 2 minutes to bring the liquids up to temperature.

Place the lid and turn to seal. Set your valve to seal. Press cancel and the choose the Manual Mode. Set to 20 minutes.

Meanwhile, prepare your yogurt sauce. Combine all ingredients, taste and adjust seasoning. The sauce should have a good amount of tang!

When the timer beeps, Quick Release your pressure valve. Once pressure is completely released, open your lid. Unplug your InstantPot. Place your immersion blender in your bottom, taking care that the blender is fully submerged. Blend until very smooth and well-combined, About 2 minutes. Taste and adjust seasoning, adding more of the spice mixture or vinegar if necessary.

Serve, topping with a dollop of yogurt mixture, minced cilantro, and sunflower seeds.

* An optional step for additional flavor would be to roast the carrots tossed in avocado oil or ghee at 450 degrees for 15-20 minutes until golden brown.