This healthy Carrot Soup is comfort food at its finest. With the perfect blend of flavour and nutrition, you’ll experience warmth and wellness in every single spoonful.
The first of November is a good of a day as any to *officially* welcome soup season. Whether you’re whipping up a fresh batch of Beef and Vegetable Soup or throwing some Italian Wedding Soup in the crockpot for a quick and easy weeknight meal, no Fall or Winter dinner is complete without a hot and steamy bowl of soup. Am I right?
Ever since I started cooking way back then, I secretly made a vow to myself. What is it, you ask? To always (and I mean ALWAYS) have a fresh pot of soup on the stove in the cold and chilly months. There’s just something so comforting about making homemade soup as the leaves are falling from the sky or the snowflakes are hitting the ground. I’m sure you can agree that there really is nothing like being warmed from the inside out especially from a creamy and cozy soup that you, YES YOU, made yourself.
Carrots, for good reason, have a mandatory place in many soups. They pair well with a variety of other ingredients, contribute to a creamy and velvety texture and add a healthy dose of nutrients. I’m sure you’ve had your fair share of soups where carrots were amongst the list of ingredients. But have you had one where they, and they alone, completely steal the show?! A soup that not only revolves around carrots but one that is so carrot forward we have no choice but to call it Carrot Soup?!?!
Cause ya should. And once you do, you will quickly realize that while carrots are a common ingredients in a number of soups, they make a hell of a soup all on their own, too.
INGREDIENTS FOR CARROT SOUP
This Carrot Soup is made with simple, wholesome and fresh ingredients. It has a well-balanced taste and a satisfying, creamy texture. Let’s discuss exactly what you’ll need in a little bit more detail down below:
- Carrots: The star of the show in this easy soup recipe. They provide a natural sweetness, vibrant color, and a rich source of vitamins and dietary fiber. I used large carrots cut into chunks but you can use baby carrots instead, if you prefer.
- Onion: Adds a savoury and aromatic base to the soup. It’s sautéed at the beginning to enhance the overall flavour. White onion works best in this recipe.
- Garlic: Adds a mild but distinct pungent flavour to the soup. It’s sautéed with the onions to infuse its taste into the soup. Therefore, fresh miced garlic works best in this recipe.
- Olive Oil: Used for sautéing the onions and garlic. It adds healthy fats and a subtle fruity flavor to the soup. You can use a different oil, such as avocado or coconut, instead if you prefer.
- Broth: Serves as the liquid base for this healthy Carrot Soup recipe. It’s responsible for the soup’s volume and provides a savoury, umami flavor. To keep this soup vegan, I used vegetable broth. However, you can use a different kind of broth, such as chicken, instead if you prefer.
- Coconut Milk: Adds creaminess and a touch of coconut flavour to this Carrot Soup recipe. It’s an optional ingredient but IMHO makes the soup richer and more satisfying.
- Cumin: Adds a warm, earthy flavour to the soup and complements the sweetness of the carrots.
- Coriander: Provides a citrusy, slightly sweet and nutty flavour that pairs well with the carrots and cumin.
- Salt and Pepper: Enhances and balances out all the flavours in the soup.
- Parsley: Used as a garnish to add a burst of freshness and colour to the finished dish. It’s optional but contributes to the overall presentation and flavour of the soup. Therefore, fresh chopped parsley works best in this recipe (not dried). However, if you don’t have any on hand, try using a different fresh herb in its place. Rosemary, dill, cilantro or thyme all make great alternatives.
HOW TO MAKE SOUP WITH CARROTS (KEY TIPS)
You can find full instructions for how to make this healthy recipe for Soup with Carrots in the recipe card down below, but here are a few quick tips to keep in mind:
- Try to cut all of the veggies into uniform and even size pieces. This will ensure even cooking in the same amount of time.
- Sauté the onions and garlic before adding any of the other ingredients to enhance the soup’s overall depth of flavour.
- Maintain a consistent heat/steady simmer while cooking the carrots. Avoid boiling too vigorously to prevent excessive evaporation of the liquid. EXTRA TIP: Ensure the carrots are fork tender before attempting to blend the soup.
- Use an immersion blender to blend the soup, if possible. It just makes the job super easy as you don’t have to transfer the hot soup out of the pot. EXTRA TIP: If using a regular blender, allow the soup to cool slightly and blend in batches, being careful with hot liquids.
FREQUENTLY ASKED QUESTIONS
In many cases, especially when using young and fresh carrots, leaving the skin on is perfectly fine and can be a nutritious choice. However, if you want a soup with a very smooth texture and clean appearance, or if your carrots have thick or tough skins, peeling them may be a better option. Ultimately, the choice to peel or not to peel should align with your personal taste and the specific requirements of your soup recipe.
Carrots are typically added to soup during the initial stages of cooking, usually after you’ve sautéed any aromatic ingredients like onions, garlic, or other vegetables that are part of your recipe. However, the exact timing may vary depending on the specific recipe you’re following, so it’s essential to refer to the instructions provided in your chosen carrot soup recipe for precise details on when to add the carrots.
Carrots are a popular and nutritious addition to soup, offering several benefits. They are packed with essential nutrients, including vitamins (A, C, K), minerals (potassium), and dietary fiber. Carrots are relatively low in calories, making them a healthy ingredient for those looking to manage their weight. Carrots add a natural sweetness and depth of flavour to soups, balancing out savoury and acidic components. And finally, they provide a vibrant, appealing color to your soup, enhancing its visual appeal.
If your carrot soup is properly stored in an airtight container in the refrigerator, it can last for about 3 to 4 days. Be sure to let the soup cool to room temperature before refrigerating it.
You can also freeze this Carrot Soup for longer-term storage. When stored in an airtight container or freezer-safe bag, it can last for approximately 4 to 6 months in the freezer. Freezing helps preserve the quality and taste of the soup.
- 1 pound Carrots, peeled and cut into chunks
- 1 White Onion, chopped
- 2 Cloves Garlic, minced
- 1 tbsp Extra Virgin Olive Oil
- 4 cups Vegetable Broth
- 1/2 tsp Ground Cumin
- 1/2 tsp Ground Coriander
- Salt and Pepper, to taste
- 1/2 cup Coconut Milk, for creaminess, optional
- Fresh Chopped Parsley, for garnish, optional
- Heat the olive oil in a large pot over medium heat. Add the chopped onions and garlic and sauté for a few minutes until they become soft and translucent.
- Add the chopped carrots, ground cumin, and ground coriander to the pot. Sauté for another 5 minutes, stirring occasionally.
- Pour in the vegetable broth and season to taste with salt and pepper. Bring the mixture to a boil. Reduce the heat, cover, and simmer for about 20-25 minutes, or until the carrots are fork tender.
- Use an immersion blender to puree the soup until it's smooth. If you don't have an immersion blender, you can transfer it in batches to a regular blender and blend until smooth. Be cautious when blending hot liquids.
- If you'd like a creamier texture, stir in the coconut milk. Serve the carrot soup hot, garnished with fresh chopped parsley, if desired.
Nutrition Information:Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 153Total Fat: 10gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 812mgCarbohydrates: 16gFiber: 4gSugar: 6gProtein: 2g
Nutrition is only an estimate and calculated using Nutritionix.
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