Foundation Diet and Health
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The best perspective for your health
The best perspective for your health
The best perspective for your health

Autumnal Chestnut and Carrot Bisque with Garam Masala

Autumnal Chestnut and Carrot Bisque with Garam Fasala is a flavorful soup that is perfect for the colder months.


87% 81/09/10 
Ω-6 (LA, 2g) : Ω-3 (ALA, <0.1g) = 0:0

Ingredients (for servings, )

For the chestnuts
4 ¾ ozChestnuts, untreated
For the bisque
9 Carrots, raw (19 oz)
1 tbspGrape-seed oil (0.48 oz)
2 tbspOrange juice (0.52 oz)
1 tbspMiso (Soybean paste) (0.60 oz)
1 Shallot (0.70 oz)
3 clovesGarlic, raw, organic (0.32 oz)
940 mlLow-salt vegetable broth (33 oz)
½ tspGround cumin (0.05 oz)
½ tspGaram masala (Indian spice mix) (0.04 oz)
1 dashSalt (0.01 oz)
1 dashBlack pepper (0.00 oz)
1 tspLemon juice (0.09 oz)
For serving
½ tspSumac (0.06 oz)
2 tbspParsley, fresh (0.27 oz)


  • hand-held blender / immersion blender
  • stove
  • citrus juicer (lemon squeezer)
  • saucepan
  • oven
  • casserole dish (baking dish)

Type of preparation

  • cook
  • bake
  • chop or grind
  • blend
  • squeeze
  • dry roast
  • bring to a boil
  • remove the skin
  • peel
  • simmer


  1. For the chestnuts
    Preheat the oven to 400 °F (200 °C  or gas mark 6). Cut an “X” into the top of the chestnuts and place them directly on an oven rack. Roast for about 20–30 minutes. Let them cool down a bit and then peel. Put aside.

    You can easily prepare the chestnuts in advance, for example, the day before. Cutting an “X” into the top prevents the chestnuts from exploding. When the chestnuts are ready, they should have opened significantly and the skin will be darker. If you place a heat-resistant bowl with water in the oven, the chestnuts will not dry out as much.

  2. For the bisque
    Peel the carrots and cut into thirds. Cut each of these pieces lengthwise into four carrot sticks (aim for a similar size). Place the carrots and oil in a 9 x 13-inch (23 x 33 cm) baking pan.

  3. In a small bowl, whisk to thoroughly combine the freshly squeezed orange juice and miso. Pour on top of the carrots.

    The authors use shiro (white) miso.

  4. Peel the shallot and cut into quarters. Add the shallot and garlic (peeled but left whole) to the pan, and fold to thoroughly combine. Bake in 10-minute increments, stirring after each increment, until the carrots are fully tender, about 30 to 40 minutes total depending on the cut-size and freshness of the carrots.

    The authors suggest using 1 large shallot or 1 medium-size white onion.

  5. Add the chestnuts when 10 minutes of roasting time are left.

  6. Once ready, transfer the roasted preparation, broth, cumin, garam masala, salt, and pepper to a large pot. Bring to a low boil. Lower the heat and simmer uncovered for 15 minutes, stirring occasionally.

    Recipe note from authors: “For a soup that’s slightly less thick but chunkier, reserve 1 to 1½ cups (155 to 233 g) roasted carrots before adding the broth to the vegetables. You can chop them up and add them after blending.”

    The authors suggest using mushroom broth for the vegetable broth. For health reasons, we have intentionally chosen a low-salt vegetable broth. More information can be found under “Alternative preparation.”

  7. Add just a splash of fresh lemon juice to brighten the flavor, to taste. 

  8. Using an immersion blender, blend the soup until still slightly chunky (careful of spatters). If you find the soup too thick, you can add up to 1 cup (235 mL) extra vegetable broth.

  9. For serving
    Garnish each serving with a generous pinch sumac, and parsley.

    Instead of sumac, you can use about 1 tablespoon (15 mL) of brine (to taste).

Nutritional Information per person Convert per 100g
2000 kcal
Energy145 kcal7.3%
Fat/Lipids3.5 g5.0%
Saturated Fats0.44 g2.2%
Carbohydrates (inc.dietary fiber)28 g10.2%
Sugars7.5 g8.3%
Fiber6.9 g27.8%
Protein/Albumin3.0 g5.9%
Cooking Salt (Na:222.9 mg)566 mg23.6%
A serving is 286g.Recommended daily allowance according to the GDA.
Cooking Salt

Essential micronutrients with the highest proportions per person 2000 kcal
VitVitamin A, as RAE 770 µg96.0%
Sodium, Na 223 mg28.0%
VitVitamin K 19 µg25.0%
VitVitamin C (ascorbic acid) 19 mg24.0%
ElemPotassium, K 459 mg23.0%
MinManganese, Mn 0.45 mg23.0%
ProtThreonine (Thr, T) 0.22 g23.0%
FatLinoleic acid; LA; 18:2 omega-6 2.0 g20.0%
MinCopper, Cu 0.18 mg18.0%
VitVitamin B6 (pyridoxine) 0.26 mg18.0%

Detailed Nutritional Information per Person for this Recipe

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids per person 2000 kcal
Linoleic acid; LA; 18:2 omega-6 2.0 g20.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0.04 g2.0%

Essential amino acids per person 2000 kcal
Threonine (Thr, T) 0.22 g23.0%
Tryptophan (Trp, W) 0.02 g10.0%
Isoleucine (Ile, I) 0.12 g9.0%
Lysine (Lys, K) 0.15 g8.0%
Valine (Val, V) 0.12 g8.0%
Leucine (Leu, L) 0.16 g7.0%
Phenylalanine (Phe, F) 0.10 g7.0%
Methionine (Met, M) 0.04 g4.0%

Essential macroelements (macronutrients) per person 2000 kcal
Sodium, Na 223 mg28.0%
Potassium, K 459 mg23.0%
Phosphorus, P 65 mg9.0%
Calcium, Ca 49 mg6.0%
Magnesium, Mg 23 mg6.0%

Essential trace elements (micronutrients) per person 2000 kcal
Manganese, Mn 0.45 mg23.0%
Copper, Cu 0.18 mg18.0%
Iron, Fe 0.98 mg7.0%
Zinc, Zn 0.49 mg5.0%
Iod, I (Jod, J) 2.9 µg2.0%
Selenium, Se 0.56 µg1.0%
Fluorine, F 4.5 µg< 0.1%
Notes about recipe

Autumnal Chestnut and Carrot Bisque with Garam Fasala is a flavorful soup that is perfect for the colder months.

Nutritional profile: According to GDA guidelines, one serving of this recipe covers the recommended daily requirement for vitamin A. In addition, it meets almost 50 % of the daily recommended requirement for vitamin K and about ¼ the recommended requirement for vitamin C.

Bisque: Bisque refers to a puréed soup originally from France. Today, the term is mainly used in gastronomy for soups made from lobster, langoustine, crab, shrimp, or crayfish.

Sweet chestnuts vs. horse chestnuts: Sweet chestnuts (Castanea sativa) are the edible chestnuts used to make roasted chestnuts. In Europe, they are sold at Christmas markets under names like “Maroni” and “Maronen.” In contrast, horse chestnuts (Aesculus hippocastanum) are toxic and inedible. They are the variety most commonly found in forests and backyards

Compared to other nuts, chestnuts contain considerably less fat and fewer calories. Given the high starch and fiber content, chestnuts are very filling. They have a sweet, nutty flavor and are delicious. Furthermore, chestnut flour is gluten-free and can be used as a flour substitute for people who have a gluten intolerance (celiac disease).

Sumak: Sumak is a typical Arabic or oriental spice and is actually called Sicilian sumac, tanner’s sumach, or elm-leaved sumach. The acidic dark red spice is often mixed with salt and is particularly popular in Turkish, Arabic, Kurdish, and Persian cuisine.

Cumin: As they have a similar name in many languages (e.g., in German: “Kreuzkümmel” and “Kümmel”), cumin and caraway are often confused. However, they actually aren’t closely related and have a very different flavor. Cumin is often used in Indian, Turkish, and Greek cuisine.

Garam masala: This Indian spice mix contains many spices, such as black cardamom, cinnamon, cloves, black pepper, and cumin. Chili and coriander seed is also often included. You can buy garam masala as a spice mix, usually ground, in Indian grocery stores, well-stocked supermarkets, or online. When made from whole spices, garam masala stays aromatic and fresh longer.

Miso and raw food: Miso is a Japanese paste that is made from soybeans and either rice, barley, or another type of grain. It is a natural flavor enhancer that tastes like fermented beans and can be sweet or spicy. Strictly speaking, miso is not a raw product since the soybeans are heated during the production process in order to deactivate the glycoprotein phasin, which is toxic for humans.


Mushroom vegetable broth: The authors recommend using a mushroom vegetable broth for this recipe. To make your own, go here: Organic Mushroom Vegetable Broth.

Alternate preparation

Reducing the salt: If you would also like to reduce the salt content of other recipes that call for large amounts of vegetable breath, we recommend using a very low-salt vegetable broth or stock. For more helpful information about diet and health, please see our article: A Vegan Diet Can Be Unhealthy. Nutrition Mistakes.

Follow the link for a recipe to make your own extra low-salt vegetable broth: Low-Salt Vegetable Broth.

You can find a recipe to make your own vegan stock here: Vegan Stock.