Healthy and nutritious carrot soup recipes. Enjoy!

Do you have excess carrots and don’t know what to do with them?

Try 7 luxurious carrot soup recipes!

Would you like a version with orange, a spicy one with cauliflower or a more traditional version with pumpkin or potatoes?

The choice is yours.

Enjoy your meal!

Carrot soup with orange

Carrots have a higher natural sugar content than most other vegetables, making them a popular choice even for children. The sweetness of the carrots and orange juice make this soup a delicious meal that the whole family will enjoy.


  • 1 tablespoon of olive oil
  • 1 onion, finely chopped
  • 2 cloves of garlic, finely chopped
  • 900 g of chopped carrots
  • zest and juice of 1 orange
  • 1 liter (4 cups) vegetable or chicken stock
  • 1 bay leaf


  1. In a large pot, heat the olive oil over medium/low heat.
  2. Add the onion and garlic, reduce the heat to low and cook, stirring occasionally, until soft, about 10 minutes.
  3. Add carrots and orange peel.
  4. Continue mixing for another 2-3 minutes.
  5. Add the stock and bay leaf, bring to the boil and leave to cook, covered, for about 30 minutes
  6. Stir and then stir in the orange juice.
Carrot and orange soup served in a bowl.

Spicy carrot soup with lentils

Spicy carrot and red lentil soup is warm, filling and full of flavor! Its preparation is very simple and you can easily prepare a small lunch or dinner during the cold autumn days.


  • 1 tablespoon of olive oil
  • 1 medium white onion (195 g), finely chopped
  • 1 stalk celery, finely chopped
  • 2 crushed garlic cloves
  • a small handful of fresh coriander leaves plus chopped stems
  • 1 heaping teaspoon of Garam Masala spice
  • 1 heaping teaspoon of ground cumin
  • 1/4 teaspoon dried red chili flakes
  • 3 large carrots (415 g), peeled and coarsely chopped
  • 400g tin of chopped tomatoes
  • 4 cups vegetable stock (900 ml)
  • 3/4 cup rinsed red lentils (100g)
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground black pepper
  • greek yogurt and cilantro leaves for serving


  1. Heat 1 tablespoon olive oil in a large skillet.
  2. Add the chopped onion and celery and sauté for about 10 minutes, stirring occasionally.
  3. Add 2 crushed garlic cloves, chopped coriander stalks and fresh leaves along with 1/4 teaspoon of dried red chili flakes, 1 teaspoon each of Garam Masala and ground cumin.
  4. Mix well and saute for just one minute.
  5. Add the chopped carrots and add the chopped tomatoes and vegetable stock.
  6. Mix everything well and add red lentils.
  7. Stir, reduce heat and simmer covered for about 30 minutes.
  8. The soup is ready when the carrots are soft and the lentils are cooked.
  9. Blend the soup with a hand blender until smooth.
  10. Finely chop the coriander leaves.
  11. Serve with some good quality Greek yoghurt, chopped cilantro and some good crusty bread.
Spicy carrot soup with red lentils served in a bowl and garnished with herbs and yogurt.

If you liked the soup, try our 5 world recipes for red lentil soups .

Carrot-ginger soup with almonds

This delicious soup is easy and filling, especially when you use almonds to thicken and enrich the soup.


  • 700 g of carrots
  • 1 tablespoon butter (or olive oil)
  • 1 large yellow onion, chopped
  • 2 crushed garlic cloves
  • 1 tablespoon fresh ginger (grated or 1 teaspoon ground ginger)
  • 4 cups chicken stock (or vegetable stock)
  • 3 tablespoons of almonds
  • 1 tablespoon of lemon juice
  • chopped herbs and ground black pepper for garnish


  1. Peel and chop the carrots.
  2. Heat the butter or oil in a large saucepan over medium-high heat.
  3. Add the onion, garlic and ginger and cook, stirring, until the onion is soft – about 3 minutes.
  4. Add stock and carrots and bring to a boil.
  5. Reduce the heat and simmer until the carrots are tender – about 25 minutes.
  6. Stir in the almonds and blend the soup in a blender until smooth.
  7. Add lemon juice and serve hot.
  8. Garnish with chopped herbs and freshly ground black pepper.
  9. Enjoy it!
Vegetable soup with carrots and ginger in a bowl decorated with herbs.

Cauliflower soup with carrots and coconut milk

You will simply love the combination of cauliflower, sweet carrots, coconut milk and strong spices! The soup is hearty, exotic and pleasantly spicy.


  • 1 cauliflower cut into florets
  • 4 cups peeled and diced carrots
  • 1 medium sweet potato
  • 1 diced onion
  • 1 clove of garlic, crushed
  • 1 small piece of ginger, crushed
  • 1 fresh red chili pepper, seedless, chopped
  • 1 tablespoon of coconut oil
  • 440 ml of coconut milk
  • 3 cups of water
  • 1/2 bunch cilantro, chopped
  • 1 tablespoon Indian curry spice
  • 2 teaspoons of turmeric
  • 1/2 teaspoon of cinnamon
  • 2 – 3 teaspoons of salt
  • juice of 1 orange
  • ground black pepper to taste
  • 1/3 cup almond flakes


  1. Divide the cauliflower into florets and cut into quarters.
  2. Peel the carrot and sweet potato and cut them into thin slices or cubes.
  3. Peel the onion, garlic and ginger and cut into small cubes.
  4. Remove the stem and seeds from the chili pepper and finely chop.
  5. Coarsely chop the coriander.
  6. Heat the coconut oil in a large pan on the stove.
  7. Add the onion, garlic, ginger and chilli and sauté for 2 minutes.
  8. Then add the carrot, cauliflower and potato and cook for 5 minutes.
  9. Stir in cilantro, allspice and 2 teaspoons salt.
  10. Cover with water, bring to a boil, then reduce heat and let simmer for 30 minutes.
  11. Meanwhile, toast the almond flakes in a pan until golden.
  12. After the soup is cooked, remove the pan from the stove.
  13. Mix gently using an immersion blender.
  14. Stir in the coconut milk and orange juice.
  15. Bring to a boil again briefly.
  16. Add salt and pepper to taste.
  17. Transfer the soup to bowls and garnish with almond flakes and coriander leaves.
Spiced cauliflower and carrot vegetable soup garnished with almonds and herbs, served in bowls.

Carrot and potato soup

If you like a creamier and richer soup, this recipe is perfect for you. A delicious hearty meal that is perfect for the colder weather to warm up, will please not only you but also your children.


  • 4 medium potatoes
  • 1,100 g unpeeled carrots
  • 4 cups chicken or vegetable broth
  • 1/2 onion, roughly chopped
  • 2 tablespoons of chopped garlic
  • 1 and 1/2 cups of fat-free sour cream
  • 3 tablespoons of fresh chopped ginger
  • 1/3 cup chopped spring onions
  • parsley
  • salt and pepper to taste


  1. First, wash all the ingredients thoroughly.
  2. Heat a medium saucepan.
  3. Add 3 tablespoons of oil.
  4. Add the onion, ginger and garlic and cook until soft.
  5. Chop the carrots and potatoes and add to the pot.
  6. Add the stock and bring to a gentle boil.
  7. Cook covered for 25-30 minutes or until carrots and potatoes are tender.
  8. Remove from the stove and let cool for 15 minutes.
  9. Transfer the carrot and 1/2 the potato to a blender.
  10. Add half of the broth and blend to a puree.
  11. Add sour cream and mix well.
  12. Add the remaining broth to the desired thickness.
  13. Serve by transferring the soup to a bowl, adding potatoes and garnishing with spring onions and parsley.
Creamy potato and carrot soup in a bowl sprinkled with spring onion and parsley.

If you prefer carrots in their raw form, check out our recipes for healthy carrot smoothies 4 different ways.

Roasted carrot and tomato soup

Easy soup with vegetables, garlic, cumin and Greek yogurt, which gives it the right creaminess and fullness. Simple, healthy and delicious food!


  • about 6 large peeled carrots, sliced
  • 1 large onion, thinly sliced
  • 4 cloves garlic, peeled and left whole
  • 2 tablespoons of extra virgin olive oil
  • 1 and ½ teaspoons of salt and more to taste
  • 1 teaspoon of ground cumin
  • ¼ teaspoon black pepper, plus more to taste
  • 2 cans of whole peeled tomatoes (400 g each)
  • 1 teaspoon of dried basil
  • ½ cup plain Greek yogurt plus extra for serving
  • fresh basil optional for serving


  1. Place racks in the top and bottom thirds of the oven and preheat the oven to 200 degrees C.
  2. Spray two baking sheets thoroughly with cooking oil.
  3. Set aside.
  4. Place the carrot, onion and garlic in a large bowl.
  5. Drizzle with olive oil, then sprinkle with 1 teaspoon each of salt, cumin, and pepper.
  6. Mix well, then spread the vegetables in a single layer on the prepared baking sheets, making sure not to crowd the vegetables in any one place.
  7. Bake for 25 to 30 minutes, turning the vegetables twice during baking.
  8. When the vegetables are nicely soft and brown, remove from the oven and let cool for 10 minutes.
  9. While the vegetables are cooling, pour the tomato juice from the cans into a small bowl or measuring cup.
  10. Set aside.
  11. Work in two batches.
  12. Add half of the sautéed vegetables to the blender.
  13. Add 1 can of drained tomatoes.
  14. Puree until smooth, then pour into a heavy-bottomed 4-quart or larger saucepan.
  15. Repeat with the remaining vegetables and tomatoes and add to the pot.
  16. Stir in the prepared tomato juice, basil, yogurt and the remaining ½ teaspoon of salt.
  17. Bring to a gentle boil and let simmer for about 10 minutes.
  18. Taste and add more salt or pepper as needed.
  19. Serve warm, with fresh basil and a dollop of Greek yogurt.
Roasted vegetable and tomato soup in a bowl decorated with croutons and herbs.

Carrot-pumpkin soup

Vibrant vegetarian soup with hearty pumpkin, sweet carrots, a little garlic, herbs and roasted sunflower seeds will fill you up and warm you up beautifully.


  • 3 tablespoons of olive oil
  • 1 medium onion, chopped
  • 3 cloves of garlic, pressed
  • 1 cup pumpkin, cut into chunks
  • 1 medium parsley, chopped
  • 3 medium carrots, chopped
  • 2 and ½ cups vegetable broth
  • 1 teaspoon of Provence spice
  • ½ cup 12% cream + 2 tablespoons for garnish
  • salt and pepper to taste
  • a pinch of chili powder, to taste
  • fresh herbs and roasted sunflower seeds, for garnish (optional)


  1. Heat the olive oil in a saucepan over medium heat.
  2. Add the onion and garlic and sauté for 2 to 3 minutes until softened and translucent.
  3. Add the pumpkin, parsley and carrots and sauté for another 5 minutes, stirring occasionally.
  4. Add the vegetable broth and Provencal spices and mix everything together.
  5. Reduce heat, cover and simmer for 25 minutes.
  6. Remove the soup from the stove.
  7. Using an immersion blender, blend until smooth.
  8. Add cream and season with salt and pepper.
  9. Add a pinch of chili powder.
  10. Transfer to 6 serving bowls, garnish with cream, herbs and sunflower seeds.
  11. Serve warm.
Carrot and pumpkin soup in a bowl on a cutting board decorated with herbs, cream and sunflower seeds.

Get inspired by other recipes for pumpkin soups . Would you like a vegan version with coconut milk or would you prefer a spicy version for gourmets? Try them all!

What should you look out for when buying carrots?

When buying carrots, always make sure they are firm to the touch and bright orange in color. Avoid carrots that are mushy or blackened on the surface. Even coloring is also important . Thin hairs on carrots are a sign of age and are not ideal . A cracked carrot doesn’t mean it’s bad. Some varieties are softer and juicier and, as a result, more prone to cracking as they grow.

The carrot stem is edible , but it sucks moisture from the root, so it is better to buy carrots with the stem cut off. If you buy carrots with skin, they should look good, be beautifully green and alive , not brittle, shriveled or brown. Remove and use as soon as possible.

For bagged carrots, avoid those that are too wet or dry inside the bag.

How long can you store carrots?

If stored in an airtight bag in the fridge , it should stay fresh and sweet for weeks.

Freshly harvested carrots from the farmers market will give off a fair amount of moisture, so replace the bag or place a paper towel inside if you notice excess water.

Do not put carrots in the same drawer with apples and other ethylene-producing fruits. This will make the carrots bitter.

Tell us in the comments how you liked the soups and which one is your TOP!

Milan & Ondra

We are both fans of good food and enjoy cooking. On this website, we want to inspire you with traditional, but also less common recipes. We will be happy if you try our recipes and let us know how you liked them. Bon appetite! :)

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