Sweet Carrot Soup

Sweet Carrot Soup Recipe


  • 4 tablespoons olive oil
  • 1 yellow onion, thinly sliced
  • 1 garlic clove, smashed
  • 1 inch fresh ginger root, peeled and chopped
  • 2 pounds organic carrots, peeled and chopped
  • 1 sprig fresh thyme
  • 3/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 2 cups fresh carrot juice (or apple or orange juice)
  • 1/3 cup low-fat plain yogurt
  • 2 tablespoons chopped cilantro, for garnish
  • 2 tablespoons sunflower seeds, for garnish, optional


1. Heat 2 TBSP of the olive oil in medium saucepan over medium heat. Add onion; cook until tender (6-8 minutes). Add the garlic and ginger, and cook until fragrant (about 1 minute). Add carrots, thyme, salt and pepper, and enough water to cover, and bring the soup to a boil. Cover loosely and reduce heat to low.

2. Simmer until vegetables are tender (about 30 minutes). Cool slightly. Discard thyme. Purée carrot mixture with an immersion blender until smooth (about 3 minutes). Stir in fresh juice, then reheat soup over a low flame to warm through. Just before serving, taste and adjust salt and pepper; stir in an additional 1-2 TBSP olive oil.

3. Ladle into 4 bowls and garnish each with a dollop of yogurt, a sprinkle of cilantro, and sunflower seeds, if using. Serve warm.

  • Prep Time:
  • Cook Time:
  • Yield: Makes 8 servings (serving size: about 1 cup soup)

Nutritional Information

Calories per serving:143
Fat per serving:7.3g
Saturated fat per serving:1.1g
Monounsaturated fat per serving:5g
Polyunsaturated fat per serving:0.9g
Protein per serving:2g
Carbohydrates per serving:19g
Fiber per serving:4g
Cholesterol per serving:1mg
Iron per serving:1mg
Sodium per serving:343mg
Calcium per serving:75mg

Good to Know

Cooking carrots releases carotenoids, making is easier for your body to absorb them as vitamin A.


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