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Recipe: Carrot soup

Serves 6

Medically reviewed on Apr 18, 2018

Dietitian Tip

Carrots are a good source of beta carotene and fiber.


  • 10 carrots, scraped and sliced
  • 1 1/2 tablespoons sugar
  • 2 cups water
  • 3 tablespoons all-purpose (plain) flour
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon ground nutmeg
  • 4 cups fat-free milk
  • 2 tablespoons fresh parsley, chopped


In a large saucepan, heat the carrots, sugar and water. Cover and simmer until the carrots are tender, about 20 minutes. Drain the carrots, reserving some of the liquid. Set aside.

In a separate saucepan, whisk together flour, pepper, nutmeg and milk. Cook over medium-high heat, stirring constantly until the white sauce thickens.

In a blender or food processor, add the cooked carrots and white sauce. Puree until smooth. Add reserved liquid to desired consistency. Ladle into separate bowls and garnish each with 1 teaspoon parsley. Serve immediately.

Nutritional Analysis (per serving)

Serving SizeAbout 1.5 cups
Carbohydrate27 g
Cholesterol3 mg
Fiber3 g
Protein7 g
Sodium164 mg
Monounsaturated Fattrace
Saturated Fattrace
Total Fattrace

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