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Cream of Carrot Soup Recipe

Course: Appetizer, Main Course
Total Time: Under 1 Hour
Skill Level: Easy
Cost: Inexpensive
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A vibrant harvest soup, this is perfect served with a spoonful of yogurt, if tolerated, and a grating of fresh nutmeg.

Yield: Makes about 6 cups (1.5 L)

  • 2 tbsp (25 mL) vegetable oil
  • 1 onion, chopped
  • 1 clove garlic, minced
  • 1 bay leaf
  • 5 large carrots (about 11.2 lbs/750 g), peeled and chopped
  • 3 cups (750 mL) Basic Chicken Stock
  • ½ cup (125 mL) fortified soy milk or 2% lactose-free milk
  • ½ tsp (2 mL) salt
  • ½ tsp (2 mL) ground nutmeg
  • ¼ tsp (1 mL) freshly ground black pepper


1. In a large saucepan, heat oil over medium heat. Cook onion and garlic, covered, until onion is softened, about 5 minutes. Add bay leaf, carrots and chicken stock. Increase heat to high and bring to a boil; reduce heat to medium, cover and simmer for 20 to 30 minutes, or until carrots are very tender. Discard bay leaf.

2. In a blender or food processor, purée soup in batches. Stir in milk, salt, nutmeg and pepper. Taste and add more salt if necessary.


Cream of Butternut Squash Soup: Substitute 4 cups (1 L) cubed peeled butternut squash (fresh or frozen) for the carrots.


This soup is quite thick. If you prefer a thinner soup, simply add more fortified soy milk or lactose-free milk.

Make Ahead: Ladle into an airtight container and store in the refrigerator for up to 2 days or in the freezer for up to 2 months.

© 2006 Jan Main

Nutritional information is provided by the author.

Nutritional value Per serving (1 cup/250 mL)
Calories 123
Protein 5g
Fat 5g
Carbohydrate 17g
Dietary Fiber (a high source) 4g
Calcium (a source) 69 mg
Percent of calories from
Protein 14%
Fat 35%
Carbohydrate 51%


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