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  • Writer's pictureMichael Glab MS, RD, LDN

Garden Carrot Soup

Updated: Mar 30, 2020

The last few Octobers I've made a carrot soup from the carrots I grow in my backyard. It's become a somewhat of a tradition and each time I like to try a new recipe and add my own twists. Carrot soup is warm, comforting and full of vitamins A and C and antioxidants to hopefully fend off those fall colds!

This year I adapted the base recipe from the EatingWell Test Kitchen. It's a very simple and delicious recipe.

I wanted a spicy soup this year so I added a couple chopped and de-seeded jalapeno peppers. If you don't like super spicy soups then I'd recommend 1/2 - 1 jalapeno. You may also use olive or avocado oil instead butter and coconut milk instead of half and half to have an equally delicious vegan soup.

Generally I list nutrition facts for my recipes, but this is a very modest recipe being mostly vegetables and liquid. Pairs well with a side of baked chicken breast and some crackers to make a macronutrient complete meal!


- 8 cups chopped carrots

- 1 cup chopped sweet potato

- 1 large onion, chopped

- 2 celery stalks, chopped

- 2 de-seeded and chopped jalapenos (1 or less if you like less spicy soup)

- 3 garlic cloves (chopped or pressed)

- 3 tbsp butter

- 6 cups low sodium chicken stock

- 3 cups water

- 3 tsp cumin

- 2 tsp coriander

- 3 tsp parsley

- half and half

- salt and pepper to taste


1. Turn on stove top to medium heat. In a large soup pot melt butter.

2. Add chopped celery, onions and jalapenos. Stir frequently. Cook about 6 minutes or until translucent.

3. Add chopped jalapeno and garlic and cook for 2 mins.

4. Add sweet potato and carrots and stir.

5. Add chicken stock and water and stir thoroughly.

6. Add cumin, coriander and parsley and continue to stir thoroughly.

7. Turn heat to medium-high until soup is boiling.

8. Then turn down heat to medium-low and simmer with lid on for 30 minutes or until carrots are tender.

9. Fill blended or Vitamix half way and allow soup mix to cool for 5-10 minutes (Be very careful as soup content will be very hot during blending!)

10. Before blending add 1/4 to 1/2 cup half and half as desired and salt and pepper to taste.

11. Blend (I used the puree setting) for about 1 minute or until the soup is blended smooth.

12. Enjoy! Pairs nicely with some warm chicken and crackers.

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