Laura's Healthy Carrot Soup

My cousin Laura is famous for her rich-tasting but still low-calorie soup that uses a combination of potatoes and slow cooking to coax out a cream-like quality without a single drop of cream. It's nutritious comfort food during the cold months with possible medicinal qualities – no promises but some do say!

Approachable, Homestyle Whole Food, Simply Prepared & a Long-Time Family Favorite. "Plain" But Perfect with Beautiful Color! Hearty & Filling. Budget-Friendly. Weight Watchers Friendly. Naturally Gluten Free. Vegetarian. Great for Meal Prep. Freezes Well. Easy Weeknight Supper. A New Addition to Slow Cooker & Oven Slow-Cooking Recipes. A New Addition to Pantry Meals: How to Make a Meal with What You Have, a Kitchen Parade Specialty. Rave Reviews! What're you waiting for?! So Good!!

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COMPLIMENTS!

• "... the best-smellin', best-tastin' soup I've made in a long time!" ~ Beth
• "I've made this soup twice in the last couple of weeks and love it!" ~ CMN
• "... so impressed 2 weeks ago, that I'm just about to make a double batch to take to church tonight!" ~ Beth
• "... if the other [Weight Watchers] recipes are as delicious as this, I'm all set!" ~ Katrina
• "... absolutely yummy! " ~ Vinaya
• "... my so very non-vegetarian hubby loved it." ~ Sonali
• "... total hit at our house, even with our 6 year old son. VERY tasty ..." ~ Katrina

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A Family Favorite Across Canada & the US

The "Laura" we thank for this healthy carrot soup is one of my Canadian cousins, mom to four energetic kids. Laura is a long-time vegetarian but cooks meat for her family. She also often slips in meatless soups, stews and main dishes.

This smooth, flavorful carrot soup is a family favorite, hers and mine both. Some swear by its medicinal facilities too. In my book, it tastes as good as chicken soup when you’re down with a cold or the flu. On a damp or chilly day, add a small sandwich for a light, healthful lunch.

It's been more than 20 years and I still love this soup. I hope that you do too!

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Recipe Overview: Laura's Healthy Carrot Soup

• This easy recipe turns earthy carrots into a simple, nourishing soup, thickened and "creamed" with flavorful onion and potato instead of cream. It's good straight off the stove but also freezes well, just leave out the milk until reheating.

• When to Serve = In my kitchen, Healthy Carrot Soup is especially welcome during early fall and early spring when "light" feels like a better choice than more substantial soups. It's often "supper" when we've been out for lunch and want something light.
• As written, the soup is vegetarian but could also be vegan by choosing olive oil and a plant-based milk.
• Distinctive Ingredients = Carrots + Onion + Potato + Milk
• Short Ingredient List = all the above + vegetable stock or water + butter or olive oil + celery + garlic + thyme + dill + salt & pepper
• For Garnish = This is plain fare, no garnish is needed although a little fresh or dried herb is never unwelcome.
• Kitchen Tools = A large cooking pot + a blender or an immersion blender (affiliate link) aka a stick blender (this one appears to be closest to the Cuisinart set I've had for years and years, it comes with an immersion blender, a cup with mini food processor blade, and a whisk that's great for small amounts of whipped cream or salad dressing)
• The soup will be on the table in under 45 minutes, but there's plenty of time for making some sandwiches, maybe a salad or a dessert.
• The soup is a pretty orange color, even after the milk is added. The texture can be really smooth (a blender is the better choice for puréeing, then, but no high-powered blender is required, just an everyday ol' blender from Walmart or Target, say) or a little more rustic (this comes pretty naturally with an immersion blender).
• Do take care when using a blender to purée the soup, hot liquids can explode all over, not good. Good news, all you need to know is here, How to Safely Purée Soups & Other Hot Liquids in a Blender, this is how to prevent big messes and bad burns.
• This is pantry-friendly recipe, if you've got a bag of carrots, chances are, you've got all the other ingredients too.
• This is a calorie-friendly recipe, it definitely tastes more rich than it is.
• This is a budget-friendly recipe, who knew you could turn a $.99 bag of carrots into supper?!
• As written, the recipe yields about 9 cups of soup. A cup is plenty for smaller appetites, probably 2 cups for larger ones. Some times I make a double batch, some for the freezer.
• This recipe works especially well for those Cooking for One or Two since it freezes so well.
• So good! I hope you love it!


• Chilled Carrot Soup with Honey is my favorite carrot soup during summer, it comes as such a surprise.
• Not quite what you're looking for? Check out my other soup recipes.

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LAURA’S HEALTHY CARROT SOUP

Hands-on time: 25 minutes
Time to table: 30 – 40 minutes
Makes 9 cups

• 4 cups chicken stock, vegetable stock or water (see ALANNA's TIPS)

• 2 tablespoons butter or olive oil
• 1 large onion, chopped (about 1-1/2 cups)
• 1 rib celery, chopped
• 2 cloves garlic, minced

• 1 pound carrots, peeled and chopped (see TIPS)
• 1 large potato, skin on, chopped
• 1/2 teaspoon thyme
• 1/4 teaspoon ground dill
• 2 teaspoons kosher salt (assumes Morton's Kosher Salt, use less Diamond Crystal Kosher Salt)
• 1/4 teaspoon black pepper
• Hot Stock or Water

• 1-1/2 cups milk (skim milk to whole milk, all work, see TIPS)

HEAT THE STOCK Heat the stock in the microwave until hot. This is an optional step but if timing is important, it does speed up the overall cooking time.

In a large, heavy pot, heat the butter or oil on medium heat until shimmery. Add the onions, celery and garlic as they're prepped, stirring to coat with fat initially and then occasionally, letting real color develop in the onions and celery.

Stir in the carrots, potato, thyme, dill, salt, pepper and Hot Stock.

STOVETOP OPTION Bring to a boil, cover and reduce heat to maintain a slow simmer. Let simmer until the carrots are tender, 30 – 40 minutes.

SLOW COOKER OPTION Transfer the ingredients to a slow cooker and let cook on High until the carrots are tender, about 3 hours.

PURÉE THE MIXTURE (Please see ALANNA's TIPS about safely puréeing hot liquids.) Once the carrots are fully cooked, purée the mixture in small batches in a blender or food processor, then return it to the cooking pan.

FYI an immersion blender works too, it's way less fussy because you can use it right in the Dutch oven or slow cooker; do know, the soup's texture is slightly less smooth, I find it nicely rustic.

ADD THE MILK Add the milk and bring back just to a boil, without allowing to boil. Taste and adjust the seasoning.

Serve immediately or to serve later, let cool, refrigerate and reheat.

ALANNA's TIPS

• STOCK This recipe was first written with 4 cups of water mixed with 4 teaspoons instant bouillon or a bouillon cube. That totally works! But these days, I always have a big supply of No-Big-Deal Homemade Chicken Stock and No-Big-Deal Vegetable Stock for the Slow Cooker usually frozen in canning jars. That totally works too! I thought the salt might need some adjustment but it doesn't. No stock? Not to worry, just use water.
• ONIONS Don't just "sweat" the onions, in kitchen lingo that means to gently cook the onions without letting them turn golden. Instead, let some color develop, the extra time enhances the overall flavor. I learned this lesson with the big favorite How to Make Homemade Vegetable Soup.
• CARROTS The soup will turn out a bit creamier and sweeter if you peel and chop whole carrots. However, the grocery-store bags of peeled carrots are so convenient, don’t hesitate to use them in a rush. I do NOT recommend using those bags of multi-colored orange, purple, yellow and white carrots from Trader Joe's. All good looks, no taste!
• HOT LIQUIDS NEED SPECIAL CARE WHEN PURÉEING To prevent big messes and bad burns, lease read How to Safely Purée Soups & Other Hot Liquids in a Blender.
• A LITTLE RICHER? For a richer soup, use 2% or whole milk. But even with skim milk, this soup already tastes much richer than it is, almost too rich if you're looking for a light soup. Some times I drop back to just one tablespoon of butter or use a smaller potato, since both contribute to the creaminess.
• ORANGE COLOR Yes, the color really is that orange! Halloween, anyone?
• MORE CARROT SOUPS? In summer, I love this Chilled Carrot Soup with Honey. For a vegan paleo carrot soup with coconut milk, try Paleo Carrot Soup.

FOR MORE INFO If you "skipped straight to the recipe," please scroll back to the top of this page for ingredient information, ingredient substitutions, tips and more. If you print this recipe, you'll want to check the recipe online for even more tips and extra information about ingredient substitutions, best results and more. See https://www.kitchenparade.com/2003/05/lauras-carrot-soup.php .

FREEZING LAURA'S HEALTHY CARROT SOUP For a godsend some future busy day, make a double batch, some for now, some for the freezer. So easy. That's my kinda freezer food!

The trick is to freeze the mixture before adding the milk. Two reasons. First, it saves freezer room. Second, milk doesn't freeze well, the carrot and milk will separate, not nice.

Another trick! Without the milk, a double batch fits perfectly into three one-quart containers. I label each container, "Carrot Soup Base. To serve, add 1 cup milk." That means for every quart container, you've got five cups of soup to serve.

NUTRITION INFORMATION Per Cup: 90 Calories; 3g Tot Fat; 2g Sat Fat; 7mg Cholesterol; 330mg Sodium; 15g Carb; 3g Fiber; 5g Sugar; 2g Protein. WEIGHT WATCHERS POINTS Old Points 1 & PointsPlus 2 & SmartPoints 4 & Freestyle 1 & myWW green 1 & blue 1 & purple 1 & future WW points CALORIE COUNTERS 100-calorie serving = slightly generous 1 cup (2g protein).

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Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Quick Suppers are Kitchen Parade favorites and feature recipes easy on the budget, the clock, the waistline and the dishwasher. Do you have a favorite recipe that other Kitchen Parade readers might like? Just send me a quick e-mail, you'll find my current address in the FAQs. How to print a Kitchen Parade recipe. Never miss a recipe! If you like this recipe, sign up for a free e-mail subscription. If you like Kitchen Parade, for more scratch cooking recipes using whole, healthful ingredients, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. If you make this recipe, I'd love to know your results! Just leave a comment below.

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