Healthy Carrot Soup
Step 0
A warm, nourishing carrot soup built on carrots, onions, garlic, vegetable broth, olive oil (or butter), a touch of herbs and optional cream - comforting, gentle on digestion and rich in vitamins and carotenoids. Great as a cozy meal or light dinner starter.
Step 1
Ingredients for carrot soup
- Butter, unsalted 1 tbsp
- Olive oil, extra virgin 1 tbsp
- Onion, chopped 1 large (≈ 180–200 g)
- Garlic, minced 3 cloves (≈ 10–12 g)
- Celery, chopped 1 medium stalk (≈ 35–40 g)
- Fresh thyme ½ tsp (or 1 small sprig)
- Carrots, chopped 4–5 medium carrots (≈ 500–550 g)
- Broth (water + bouillon cube) 1.4 liters
- Whole milk (or plant milk) ½ cup (≈ 120 ml)
- Salt 1 tsp (adjust to taste)
- Black pepper, freshly ground ½ tsp
Step 2
How to make the soup
- Sauté base. Heat the olive oil (or butter) in a large pot over medium heat. Add chopped onion and garlic (and ginger if using), cook until soft and translucent - about 5–7 min.
- Add carrots & broth. Add chopped carrots, pour in the vegetable broth (or water + bouillon), raise heat to bring to a gentle simmer. Cover and simmer until carrots are tender - about 15–20 min.
- Blend until smooth. Use an immersion blender (or carefully transfer to a regular blender) to puree the soup until silky-smooth. If it’s too thick, add a bit more broth or water to reach your desired consistency.
- Finish and season. Stir in optional cream (or milk) for richness. Season with salt, freshly ground black pepper, and fresh herbs to taste. Adjust texture and seasoning as needed.
- Serve warm. Ladle into bowls, garnish with a swirl of cream, herbs, or a sprinkle of pepper. Enjoy immediately.
Make-ahead and storage: Refrigerate leftovers up to 3 days in a sealed container. Reheat gently on the stove; add a splash of broth or water if thick.
Step 3
Health-oriented chef cues
- Carrots provide beta-carotene (a precursor to vitamin A) - great for immune support and healthy skin.
- Olive oil adds healthy monounsaturated fats and helps absorb fat-soluble nutrients from carrots.
- Gentle cooking softens vegetables for easier digestion - ideal if you want a nourishing, light meal.
- Optional cream / milk adds richness and healthy fats, making the soup more satiating without needing heavy protein or meat.
- Spices and herbs (like fresh ginger, thyme or parsley) add flavor complexity plus antioxidants and anti-inflammatory compounds.
Nutrition facts and macros
Macros & Calories
per 100 g
Calories
25.5 kcal
- Saturates: 0.49 g
- Sugars: 1.44 g
- Fiber: 0.85 g
- Salt: 0.40 g
See full macronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Energy | 106.9 kJ / 25.5 kcal | |
| Fat | 1.31 g | |
| Saturated | 0.49 g | |
| Carbohydrate | 3.22 g | |
| Sugars | 1.44 g | |
| Fructose | 0.21 g | |
| Glucose | 0.28 g | |
| Sucrose | 0.70 g | |
| Lactose | 0.24 g | |
| Starch | 0.20 g | |
| Fiber | 0.85 g | |
| Net Carbs | 2.37 g | |
| Protein | 0.54 g | |
| Salt | 0.40 g | |
| Sodium | 168.4 mg |
Carbohydrates breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Total Carbs | 3.22 g | |
| Fiber | 0.85 g | |
| Starch | 0.20 g | |
| Sugars | 1.44 g | |
| Fructose | 0.21 g | |
| Glucose | 0.28 g | |
| Sucrose | 0.70 g | |
| Lactose | 0.24 g | |
| Added Sugars | 0 g | |
| Net Carbs | 2.37 g |
Fat (lipids) breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Fat | 1.31 g | |
| Monounsaturated | 0.60 g | |
| Polyunsaturated | 0.12 g | |
| Omega-3 | <0.01 g | |
| Omega-6 | 0.07 g | |
| Saturated | 0.49 g | |
| Trans-fats | 0.03 g | |
| Cholesterol | 2.06 mg |
Protein (amino acid) breakdown
| Amino acid | Amount | % RI |
|---|---|---|
| Protein | 0.54 g | |
| Alanine | 0.03 g | |
| Arginine | 0.04 g | |
| Aspartic acid | 0.06 g | |
| Cystine | 0.02 g | |
| Glutamic acid | 0.13 g | |
| Glycine | 0.02 g | |
| Histidine | 0.02 g | |
| Isoleucine | 0.03 g | |
| Leucine | 0.04 g | |
| Lysine | 0.04 g | |
| Methionine | 0.01 g | |
| Phenylalanine | 0.02 g | |
| Proline | 0.03 g | |
| Serine | 0.02 g | |
| Threonine | 0.05 g | |
| Tryptophan | <0.01 g | |
| Tyrosine | 0.02 g | |
| Valine | 0.03 g |
Key Micronutrients
top 15 by % RI, per 100 g
See full micronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Vitamin A | 197.6 µg | |
| Vitamin C | 1.43 mg | |
| Vitamin D | 2.05 IU (≈0.051 µg) | |
| Vitamin E | 0.34 mg | |
| Vitamin K | 4.29 µg | |
| B1 (Thiamine) | 0.02 mg | |
| B2 (Riboflavin) | 0.02 mg | |
| B3 (Niacin) | 0.18 mg | |
| B5 | 0.09 mg | |
| B6 | 0.06 mg | |
| B12 | 0.03 µg | |
| Folate | 5.00 µg | |
| Calcium | 19.47 mg | |
| Iron | 0.13 mg | |
| Magnesium | 5.02 mg | |
| Phosphorus | 16.65 mg | |
| Potassium | 82.80 mg | |
| Zinc | 0.10 mg | |
| Copper | 0.02 mg | |
| Manganese | 0.07 mg | |
| Selenium | 0.44 µg | |
| Iodine | 1.91 µg |
Step-by-step instructions
Step 1: Sauté base
Heat 2 tbsp olive oil (or butter) in a pot over medium heat. Add 150 g chopped onion and 6 g minced garlic (and optionally 1 tsp grated ginger). Cook until soft and translucent, about 5–7 min.
Step 2: Simmer carrots
Add 600 g chopped carrots, pour in 900 ml vegetable broth (or water + bouillon), bring to gentle simmer, cover and cook until carrots are tender - about 15–20 min.
Step 3: Blend and finish
Use an immersion blender or transfer to a blender to puree until silky smooth. Stir in 100 ml cream or milk if using, and season with salt, pepper and optional fresh herbs. Adjust texture with extra broth if needed.
Step 4: Serve warm
Ladle into bowls, garnish with a swirl of cream or herbs, and enjoy immediately.
Carrot soup FAQs
- Can I make this vegan?
- Yes - use vegetable broth and olive oil (or vegan butter), and skip the cream (or use milk) to keep it fully plant-based.
- Can I use water instead of broth?
- Yes - though the flavor will be milder. Add extra herbs, salt, or a bouillon cube to boost taste.
- How can I make it richer / creamier?
- Add 100 ml cream or milk at the end, or swirl in a bit of yogurt when serving.
- How long does it keep?
- Store refrigerated up to 3 days. Reheat gently, adding a splash of broth or water if it thickens.
