Sweet Carrot Soup

Vegetarian
Gluten Free
Health score
34%
Sweet Carrot Soup
45 min.
8
164kcal

Suggestions


Welcome to a delightful culinary adventure with our Sweet Carrot Soup, a dish that perfectly embodies the warmth and comfort of home cooking! This vibrant soup combines the natural sweetness of fresh organic carrots with aromatic spices and the zing of ginger, creating a flavor profile that's both refreshing and satisfying. Ideal as a starter or a wholesome snack, it serves as a beautiful antipasti option for gatherings or a cozy meal on a chilly evening.

What makes this recipe truly special is its incredible versatility; it’s vegetarian, gluten-free, and can be adapted to suit various dietary preferences. The addition of fresh carrot juice—and the option to switch it up with apple or orange juice—brings an extra layer of flavor to the dish while keeping it light and nutritious. With only a hint of black pepper and the fragrant essence of garlic and thyme, this soup strikes a perfect balance between savory and sweet, making it a favorite for both kids and adults alike.

Each serving is a celebration of healthy eating, clocking in at just 164 calories while still providing a hearty, comforting experience. Garnished with a dollop of low-fat yogurt, fresh cilantro, and a sprinkle of sunflower seeds, every bowl is a feast for the eyes as well as the taste buds. So, roll up your sleeves, grab your immersion blender, and let’s whip up a pot of this wholesome Sweet Carrot Soup that will surely warm your soul!

Ingredients

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

Equipment

  • bowl
  • sauce pan
  • ladle
  • immersion blender

Directions

  1. Heat 2 TBSP of the olive oil in medium saucepan over medium heat.
  2. Add onion; cook until tender (6-8 minutes).
  3. Add the garlic and ginger, and cook until fragrant (about 1 minute).
  4. 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.
  5. Simmer until vegetables are tender (about 30 minutes). Cool slightly. Discard thyme. Pure 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.
  6. Ladle into 4 bowls and garnish each with a dollop of yogurt, a sprinkle of cilantro, and sunflower seeds, if using.
  7. Serve warm.

Nutrition Facts

Calories164kcal
Protein6.42%
Fat46.54%
Carbs47.04%

Properties

Glycemic Index
37.48
Glycemic Load
7.3
Inflammation Score
-10
Nutrition Score
14.223043335521%

Flavonoids

Eriodictyol
0.11mg
Hesperetin
7.41mg
Naringenin
1.33mg
Apigenin
0.01mg
Luteolin
0.19mg
Isorhamnetin
0.69mg
Kaempferol
0.36mg
Myricetin
0.09mg
Quercetin
3.24mg

Nutrients percent of daily need

Calories:164.37kcal
8.22%
Fat:8.87g
13.64%
Saturated Fat:1.24g
7.75%
Carbohydrates:20.17g
6.72%
Net Carbohydrates:16.36g
5.95%
Sugar:11.97g
13.3%
Cholesterol:0.61mg
0.2%
Sodium:305.19mg
13.27%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.75g
5.5%
Vitamin A:19088.08IU
381.76%
Vitamin C:39.21mg
47.53%
Vitamin K:19.74µg
18.8%
Vitamin E:2.67mg
17.81%
Potassium:554.32mg
15.84%
Fiber:3.81g
15.24%
Manganese:0.26mg
12.86%
Folate:49.79µg
12.45%
Vitamin B6:0.24mg
12.16%
Vitamin B1:0.18mg
11.97%
Phosphorus:86.57mg
8.66%
Magnesium:32.47mg
8.12%
Vitamin B3:1.61mg
8.06%
Vitamin B2:0.12mg
7.08%
Calcium:69.91mg
6.99%
Copper:0.14mg
6.75%
Vitamin B5:0.54mg
5.39%
Iron:0.71mg
3.97%
Zinc:0.55mg
3.69%
Selenium:1.97µg
2.81%
Source:My Recipes