Garden Carrot Soup

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This creamy carrot soup is one of my favorite healthy soup recipes. I love making it in the fall, when cravings for warm comfort foods are beginning to set in – it’s terrific with freshly harvested carrots from the garden.

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If you don’t have homegrown carrots, you can, of course, use store-bought organic carrots instead.

Carrots are a great source of beta-carotene, and they contain some minerals, including boron and calcium. Don’t be put off by adding the cream or coconut milk. Besides adding satisfying richness to certain dishes, these are good quality sources of fat and are essential for helping your body absorb fat-soluble nutrients. Choosing organic homegrown (or organic store-bought) carrots ensures your soup will be the healthiest it can be.

Recipe for Creamy Carrot Soup


1 tbsp. butter
1 tbsp. olive oil
1 large onion, chopped
1 tbsp. garlic, minced
8-10 medium carrots, peeled and coarsely chopped (if your carrots are on the smaller side, you may want to add a larger amount of sweet potato or squash)
1 large sweet potato, scrubbed clean and coarsely chopped or a peeled, seeded and cubed butternut squash
8 cups vegetable stock, chicken stock, or water
1/2-1 cup cream or coconut milk- optional
1 tsp. sea salt or to taste
Black pepper to taste
1/4 cup or more fresh dill, chopped, for garnish – optional
1/4 cup green onions, minced for garnish -optional


  1. Heat oil and butter in a large soup pot over high heat. Add onion and garlic and sauté, stirring frequently, for five minutes.
  2. Add carrot and sweet potato and cook for 15 minutes. Add the stock or water and bring to a boil. Reduce the heat and simmer for 40 minutes or until vegetables are very soft. Remove from heat.
  3. Purée the soup using an immersion blender or, if you do not have an immersion blender, allow soup to cool before transferring it in batches to process in a blender or food processor. Return puréed soup to the pot and add optional cream or coconut milk. Heat over medium heat until warmed through, adding more cream or stock if necessary to achieve the desired consistency.
  4. Add salt and pepper to taste and garnish with fresh dill and minced green onions, if desired.
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–Winnie Abramson writes the organic gardening and food blog Healthy Green Kitchen

Photo Credit: Winnie Abramson

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