For the media

Hearty roasted carrot soup (recipe)

By The Health News Team | December 20, 2024
Carrot soup in a bowl with croutons and sour cream

Looking for a healthy soup to add some color to an upcoming holiday dinner? Look no further than this flavorful and nutrition-packed roasted carrot soup.

“Carrots provide a lot of the nutrients we need for vision health as well as prevention of heart disease,” says Lily Padilla-Corona, a diabetes specialist educator at Sharp Rees-Stealy Otay Ranch. “Carrots give you beta-carotene; niacin; vitamins A, C and K; potassium; fiber; calcium; and iron. You can think of carrots as a kind of nutritional workhorse!”

With the right aromatics, you’ll be turning this simple vegetable into a dish people will rave about.

Roasting the carrots is optional. If preferred, they can be caramelized on the stove or cooked in the air fryer.

Roasted Carrot Soup

Prep time:
20 minutes
Total time:
1 hour, 10 minutes
Servings:
4

Ingredients


  • 4 teaspoons extra virgin olive oil

  • 1 small onion, chopped

  • 2 medium garlic cloves, chopped

  • 1 tablespoon + 1/8 teaspoon ground coriander

  • 1 pound carrots

  • 2 1/2 cups water

  • 1/2 cup fresh orange juice

  • 1/4 teaspoon salt

  • 1/4 cup fat-free sour cream

  • Chicken or vegetable broth, to taste

  • 2 teaspoons fresh lemon juice

  • 1 tablespoon fresh cilantro, chopped (optional)

  • 1 tablespoon mozzarella cheese (optional)

Directions


1

Roast the Carrots

Preheat the oven to 400° F. Peel and cut the carrots diagonally into 1/2-inch thick pieces. Place the carrots on a baking sheet and drizzle with 2 tablespoons of olive oil and 1/8 teaspoon of salt. Toss until the carrots are lightly coated. Arrange them in a single layer. Roast the carrots until they’re caramelized on the edges and easily pierced through with a fork, about 25 to 40 minutes, tossing halfway.

2

Season the Soup

In a large saucepan, heat the remaining oil over medium-high heat, swirling to coat the bottom. Cook the onion and garlic for 3 to 4 minutes, or until soft, stirring occasionally. Stir in 1 tablespoon coriander. Stir in the carrots, water, orange juice and 1/8 teaspoon salt. Reduce the heat to medium and bring to a simmer. Reduce the heat to low and simmer covered for 15 minutes.

3

Prepare the Cream

As the soup simmers, whisk together the sour cream and 1/8 teaspoon coriander in a small bowl. Set aside.

4

Blend, Bowl and Serve

In a food processor or blender (vent the blender lid), process the soup in batches until smooth. You can use a vegetable or chicken broth if needed to change the consistency. Stir in the lemon juice. Top each serving with a dollop of the sour cream mixture. Sprinkle with cilantro and mozzarella cheese, if desired.

Nutrition facts per serving: Calories = 144; Fat = 5.5 grams; Sugar = 11.9 gram

This recipe was adapted from the American Heart Association.


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