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Carrot Soup

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Clock Icon for Prep Time 20 min prep
Person Icon for Serving Size 4 servings
Carrot Icon for Number of Ingredients Size 11 ingredients
Carrots are one of the unsung heroes of the kitchen. They are used everyday as a regular member of the trio of background veggies that add flavor to so many soups and stews, but...

Ingredients

  • 1 tablespoon olive oil
  • 2 whole cloves
  • 1 medium yellow onion, chopped
  • 1 tablespoon maple syrup (optional)
  • ¼ teaspoon freshly ground nutmeg
  • 1 sprig thyme
  • 1 teaspoon lemon zest
  • 1 pound carrots, peeled, diced
  • 4 cups of water
  • Lemon juice, as desired
  • Freshly torn basil, for garnish

Nutrition Facts

Calories

102 cals

Fat

4 g

Saturated Fat

1 g

Polyunsaturated Fat

1 g

Monounsaturated Fat

3 g

Carbohydrates

17 g

Sugar

10 g

Fiber

4 g

Protein

2 g

Sodium

90 mg

Directions

  1. In a stockpot heat the olive oil and cloves over medium-high heat. Once the cloves pop, add the onion and cook until translucent. Add the maple syrup if using, nutmeg, thyme, and lemon zest. Cook for 5 minutes, or just until the onions start to caramelize.
  2. Add the carrots and cook, stirring occasionally for 5 to 7 minutes. Pour in the water, and bring to a boil. Simmer uncovered for 20 minutes.
  3. Remove the cloves. Purée the soup with a hand blender or food processor. If serving chilled, bring to room temperature then chill in the refrigerator for at least 2 hours. If serving hot, reheat through.
  4. Either way you are serving it, hot or cold, stir in lemon juice and top with basil before serving.

Chef Tips

In the summer, the sweet, slender new season’s carrots start to appear. These are the best choice for this soup. If you use older, bigger loose carrots, be sure to peel them well. The skin can sometimes be a little bitter. If your mouth is sore, don’t add the lemon juice.

Maple syrup adds its distinctive sweetness to this soup, but it is sugar. If you’re trying to cut down, either leave it out or substitute with a tablespoon of organic golden raisins which will bring fiber, minerals and vitamins along with their sweetness. If you opt for the raisins,  add them in step 1 as you would the syrup.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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