Carrot Soup

This is a warming winter soup. Can be served on its own or with a crusty bread of your choice. The recipe can serve 6-8 people depending on the size of the serves. The cooking time is around 30 minutes.


  • 1kg young carrots
  • 1 large onion
  • 2 tablespoons olive oil
  • 2 cloves of garlic crushed
  • 1 flat teaspoon raw chopped ginger
  • 4- 5 cups of good chicken stock such as Massel, or swap for the vegetable stock if desired
  • 4 Parsley stalks
  • Salt and black pepper
  • Coconut or plain Yoghurt


  1. Wash carrots well but don’t scrape off skin, as skin gives flavour, colour and nutrients.
  2. Cut off carrot tops and remove any rough bumps, then cut into 1cm chunks and sauté with onions in olive oil until onion is transparent.
  3. Add garlic, cook for 1 minute then add stock and parsley stalks plus salt and pepper
  4. Bring to the boil, reduce heat, cover and simmer for 20 minutes
  5. Remove parsley stalks and discard then puree soup in a blender until smooth.
  6. Return to stovetop and reheat through
  7. Serve with a dollop of coconut or plain yogurt if desired
  8. Chop some extra parsley and sprinkle on top.

Why this is good for you

Carrots-antioxidant (beta-carotene), protect heart and eye health, anti-cancer, assists blood sugar control; Garlic & Onions– have vitamin C & B vitamins, antioxidant, protect against cancer and CVD, antifungal, antimicrobial & stabilise blood sugar; Olive oil– anti-inflammatory, antioxidant, healthy fat; Black pepper – anti-inflammatory /aids digestion/ assists nutrient absorption. Eggs-provide protein for energy, lutein and zeaxanthin for eye health, choline for cell health, vitamins A, B, C, and vitamin D for bone health and immune support, plus magnesium and calcium; Parsley– provides- chlorophyll good for detoxing liver; Ginger – anti-inflammatory, anti-oxidant; good for digestion, pain relief, circulation, and relief from symptoms of respiratory illness; contains vitamin C, magnesium, potassium, copper, and manganese. Yogurt– plain or coconut provides (depending on the brand) protein, calcium potassium plus probiotics for gut health.

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