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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, RDN, CDES, a registered dietitian and certified diabetes educator with Sharp Rees-Stealy Medical Centers. “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 minutesTotal time:
1 hour, 10 minutesServings:
4Ingredients
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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