Curry Vegetable Soup

Article written and reviewed by Cyrus Khambatta, PhD and Robby Barbaro, MPH
Published September 7, 2022

This soup is a curry delight which will warm you up on those cooler days of autumn that are (hopefully) right around the corner.

This soup is gluten, dairy, and sugar-free. Made using plant-based ingredients, and is filled with great nutrients, and vitamins to keep your body fueled, well functioning, and energized!

Carrots Aren’t Just for Rabbits!

Carrots are rich in nutrients that promote your health. They contain antioxidants, which may help protect your cells from damage and prevent conditions like cancer and heart disease. Vitamin A, which is plentiful in carrots, is crucial to ongoing eye health.

Taste the Carrot Rainbow

Did you know that carrots come in a variety of colors? It’s true! Whatever their color, all carrots are filled with nutrients — so why not sample the rainbow?

  • Orange: The classic color you probably think of when you think of carrots, orange carrots are higher in beta carotene, an antioxidant pigment (the carotenoid mentioned above). 

  • Yellow: These also contain beta carotene and lutein, a carotenoid researchers think may protect the eyes, since antioxidants help shield cells from damage.

  • Red: Provides biotin, fiber, potassium, vitamins K, B6 and C, and the trace element molybdenum, an essential mineral just like iron. This important element activates key enzymes in your body that helps it rid itself of certain toxins.

  • Purple: These have more of the carotenoid anthocyanin. Researchers are studying its ability to treat inflammation and obesity.

  • White: These may be devoid of color, but they’re not devoid of nutrition. Their fiber will help ease your digestion.

But What About Broccoli?

Broccoli is one of the world’s healthiest foods, as it provides lots of fiber, vitamin C, vitamin K, iron, and potassium. It also contains one of the highest concentrations of plant-based protein of any vegetable.

Among broccoli’s biggest assets, however, is its sulforaphane, a powerful cancer-fighting antioxidant. Broccoli is also known as a cruciferous vegetable, and a number of research studies suggest that a diet rich in cruciferous vegetables may lower rates of a variety of cancers, including breast, pancreatic, bladder, lung, prostate and colon cancer.

Why are Carrots and Broccoli So Good For Me?

Carrots are healthy vegetables that are eaten as snacks and used in many dishes to provide substance and flavor. Their crunchy texture adds something different and tasty to salads, pasta, and more. But carrots are also extremely nutritious, packed with many nutrients that you need on a daily basis.

They contain antioxidants, which may help protect your cells from damage and prevent conditions like cancer and heart disease. Carrots have calcium and vitamin K, both of which are important for bone health. The fiber in carrots can help keep blood glucose levels under control. And they're loaded with vitamin A and beta-carotene, which can help lower your diabetes risk.

Broccoli is high in many nutrients, including fiber, vitamin C, vitamin K, iron, and potassium. It also boasts more protein than most other vegetables. One cup of broccoli has as much vitamin C as an orange. You need this antioxidant to protect your cells from damage and promote healing throughout your body.

Studies show that broccoli’s sulforaphane may help lower your blood glucose. If you have type 2 diabetes and obesity, you may notice an even bigger improvement in blood glucose levels than other people would.

Other natural plant compounds in broccoli called carotenoids have health benefits, too. They can help lower your chances of getting heart disease and boost your immune system, your body's defense against germs.

Buying and Storage Tips

Carrots come in many different shapes and sizes — and even colors, with purple, white, and yellow carrots adding to the more commonly seen orange. You can purchase regular-sized carrots or “baby” carrots at the grocery store, giving you a wider range of uses in your meals.

There are two seasons for carrots — the spring and fall — but they are usually available in supermarkets year round. You can buy them fresh, frozen, canned, pickled, or as juice.

It is best to store carrots in a sealed plastic bag in the refrigerator. Remove any greens from the tops before storing to prevent them from drawing moisture and nutrients from the roots.

When shopping for broccoli, look for tightly closed, dark green florets and firm, thin stalks. Thick stalks can be woody and are a sign of age. Reject any heads with yellowing or tiny yellow flowers as this is an indication of age.

Don't wash broccoli until you're ready to prepare it. Keep broccoli cold in the fridge, loosely stored in a plastic bag so it can still breathe, and wash it just before using. It'll keep for a week, but it will taste best the sooner you eat it, not to mention it'll be at its nutritional peak

Broccoli also freezes well. Chop and drop the stems first in boiling salted water for a minute or two, then add the florets for an even quicker blanch, just until bright green. Shock the broccoli in cold water, then drain and lay out on paper or dish towels to dry before piling into freezer bags. 

Curry Vegetable Soup

Beverly Verwey
Servings 2 people
Calories 434 kcal


  • 2 large carrots chopped or sliced
  • 2 large celery stalks chopped
  • 1 medium onion chopped
  • 1 large sweet potato chopped
  • 2 stems broccoli peeled and sliced
  • 1 cup green beans cut into 1" pieces
  • 2 medium zucchini sliced
  • 1 tsp dried oregano
  • 1 1/2 tsp dried basil
  • 1/2 tsp ground black pepper
  • 1 tbsp curry powder to taste
  • 2 tbsp maple syrup
  • 4 cups low-sodium vegetable broth
  • 1/2 cup cooked chickpeas


  • In a large pot, heat 1/4 cup of vegetable broth on medium-high heat and add carrots, celery, onion and sauté for 5 minutes.
  • Add sweet potato and broccoli stems and sauté for another 5 minutes.
  • Add oregano, basil, black pepper, curry powder and stir for one minute.
  • Add the vegetable broth, maple syrup, green beans, zucchini, and chickpeas. Bring the soup to a gentle boil and then reduce heat to simmer.
  • Simmer for 20 minutes or until the potatoes are tender.


Add another ½ cup of chickpeas if you wish.
Instead of chickpeas add your favorite cooked beans.


Serving: 2gCalories: 434kcalCarbohydrates: 75.5gProtein: 15.5gFat: 3.4gSodium: 351.6mg
Tried this recipe?Let us know how it was!

About the author 

Cyrus Khambatta, PhD and Robby Barbaro, MPH

Cyrus Khambatta, PhD, and Robby Barbaro, MPH are the coauthors of the New York Times bestselling book Mastering Diabetes: The Revolutionary Method to Reverse Insulin Resistance Permanently in Type 1, Type 1.5, Type 2, Prediabetes, and Gestational Diabetes. They are the cofounders of Mastering Diabetes, a coaching platform that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition. Cyrus has been living with type 1 diabetes since 2002, and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master’s in Public Health in 2019.