Thai Carrot and Coconut Soup | Mix FM Sunshine Coast

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Thai Carrot and Coconut Soup



  • 1 kilo carrots sliced
  • 1½ cups onion diced
  • cooking spray
  • 2 teaspoons red curry paste (in jar)
  • 1 teaspoon crushed garlic (in jar)
  • 1 tablespoon salt-reduced vegetable stock powder
  • 1½ litres water
  • 1 tablespoon soy sauce 43% less salt
  • 1 teaspoon fish sauce
  • 1 x 375ml can evaporated light milk
  • 1 teaspoon coconut essence
  • pepper


  1. Sauté carrots, onion and red curry paste in a boiler that has been generously coated with cooking spray, sauté carrots for 3 minutes.
  2. Add all other ingredients except the milk and coconut essence. Bring soup to boil, lower heat and simmer 45 minutes.
  3. Add milk and coconut essence. Once boiled take off heat as evaporated milk can separate when over boiled then puree soup using either a food processor or stick blender.
  4. Pepper to taste.

Suitable to be frozen for 2-3 weeks.

FAT TOTAL               1.1g
FIBRE                          4.1g
PROTEIN                     5.5g
CARBS                       13.9g
SUGAR                     13.2g
SODIUM                  393mg
KILOJOULES   368 (cals 88)
GI RATING                 LOW

DIETITIAN’S TIP: A clever use of coconut essence and evaporated milk to give the flavour of coconut milk without the saturated fat.