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This bold-hued soup is perfectly sweet and seriously comforting. Peeling the red bell pepper helps make this carrot soup extra silky. Dress it up with a drizzle of rich cashew cream, pomegranate seeds, and chopped fresh parsley for a festive fall presentation. 


  • ¼ cup cashews
  • 1 medium onion, cut into ½-inch dice (2 cups)
  • 1½ pounds carrots, cut into ½-inch dice (3½ cups)
  • 1 red bell pepper, peeled and cut into ½-inch dice (1 cup)
  • 1 sprig fresh rosemary
  • 1 sprig fresh thyme
  • 1 large fresh sage leaf
  • 4 cloves garlic, minced
  • 1 tablespoon lemon juice
  • Sea salt and freshly ground black pepper or cayenne pepper, to taste
  • ½ cup fresh pomegranate seeds
  • 2 tablespoons finely chopped fresh parsley


  1. In a small bowl, cover the cashews with ½ cup hot water; let soak 20 minutes. Transfer cashews and remaining liquid to a blender; blend until smooth and creamy. Set aside.
  2. In a saucepan, combine onion, carrots, bell pepper, rosemary, thyme, sage, and garlic. Add ½ cup water and sauté over medium heat for 15 to 20 minutes, or until carrots are tender.
  3. Remove pan from heat. Let vegetables cool for 10 minutes; then remove rosemary sprigs and thyme leaf.
  4. Transfer sauteed vegetables to a blender, and puree to a smooth paste. Return pureed vegetables to saucepan and add 3 cups water and 1 tablespoon lemon juice. Season with salt and pepper. Bring soup to boiling.
  5. To serve, place soup in individual bowls, drizzle with cashew cream, and garnish with pomegranate seeds and parsley.

Comments (5)

(5 from 3 votes)
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Kim7 months ago
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This was really good as written and will be making again. Thank you

Rebecca1 year ago
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Great soup! I used dried spices (heaping teaspoon of each) and veg broth instead of water. I messed up and blended the cashews with the veggies instead of on their own like step 1 describes. This made the soup less creamy, so I’ll have to do this right next time!

Sandy1 year ago
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Hello. Can we use dry herbs instead? If so, how much, please? Especially for the sage. I don’t know what I would do with the rest of the sage in the package. I appreciate the answer. Thanks.

Rebecca1 year ago
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I used one heaping teaspoon of each dried herb and this came out tasty!

Tracy2 years ago
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I was making this for my health crisis parents and sending in containers, so I mixed the veggies with the cashew cream and water in the blender and sent it off. It was a hit!

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about the author

Darshana Thacker Wendel

Darshana Thacker Wendel is a whole-food, plant-based chef and former culinary projects manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, she is the author of Forks Over Knives: Flavor! She created the recipes for Forks Over Knives Family and was a lead recipe contributor to the New York Times bestseller The Forks Over Knives Plan. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives—The Cookbook, Forks Over Knives: The Plant-Based Way to Health, and LA Yoga magazine online. Visit and follow her on Instagram for more.

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