Lightly Spiced Carrot & Tahini Turmeric Soup with Shelled Hemp

Lightly Spiced Carrot & Tahini Turmeric Soup with Shelled Hemp

Preparation Time: 15 minutes

Cooking Time: 40 minutes

Total Time: 55 minutes

Yield: 6

Category: Soup

Author: Chef Marlene Watson Tara

Date Published: June 25, 2026

Ingredients

1 large sweet potato

1 small head of garlic

6 medium-sized carrots, diced

1 large onion, diced

1/4 tsp ground coriander

1/4 tsp ground cumin

1/2 tsp ground turmeric, plus extra for dusting

1 umami instant stock sachet

3 to 4 cups warm water

1 heaped tbsp tahini

1 tbsp lemon juice

Shelled hemp, for garnish

Black sesame seeds, for garnish

Description

This lightly spiced carrot and tahini turmeric soup is creamy, warming, and naturally plant-based. Roasted sweet potato and garlic add mellow sweetness and depth, while carrots, onion, coriander, cumin, turmeric, umami stock, tahini, and lemon blend into a smooth golden soup. Shelled hemp and black sesame seeds make a simple, nourishing garnish with gentle crunch.

How-to? Steps

Step 1: Roast the sweet potato and garlic

Preheat the oven to 180°C / 360°F. Wash and pierce the sweet potato, then place it on a parchment-lined baking sheet. Halve the head of garlic and place it in a garlic roaster clay pot. Bake both for 35 to 40 minutes.

Step 2: Prepare the stock

Dissolve the umami stock paste in the warm water and set aside.

Step 3: Sauté the vegetables

Warm a little water in a pan over low heat. Sauté the carrots, onion, coriander, cumin, and turmeric, stirring well to combine.

Step 4: Simmer

After 5 minutes, add the umami stock. Bring to a boil, then simmer over low heat for 10 minutes, or until the vegetables are soft.

Step 5: Blend until creamy

Transfer the soup mixture to a blender. When the sweet potato and garlic are done, scoop out the flesh of the potato, squeeze the garlic from the bulb, and add both to the blender. Add the tahini and lemon juice, then blend until creamy, adding water to reach the desired consistency.

Step 6: Serve

Serve dusted with a little turmeric and garnish with shelled hemp and black sesame seeds.