Heart-Healthy Creamy Carrot Soup

Warm up with a bowl of this Heart-Healthy Creamy Carrot Soup, a velvety delight that’s as nutritious as it is comforting. This recipe combines the natural sweetness of two pounds of vibrant carrots with the zesty brightness of fresh orange juice and a hint of freshly grated ginger, creating a rich and flavorful soup without the guilt. Infused with aromatic thyme, rosemary, and garlic, this dish is naturally low in sodium and uses low-fat Greek yogurt for a creamy consistency, making it a perfect option for those seeking a wholesome, heart-smart meal. Ready in just 50 minutes, this easy-to-make soup is ideal for meal prep or a quick weeknight dinner. Serve it warm with a garnish of fresh herbs for a stunningly simple yet elegant dish that’s packed with vitamins, fiber, and flavor.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 large onions
• 3 garlic cloves
• 1 tablespoon fresh ginger
• 2 pounds carrots
• 6 cups low-sodium vegetable broth
• 1 cup orange juice
• 1 teaspoon fresh thyme
• 1 teaspoon fresh rosemary
• 0.5 teaspoon black pepper
• 1 cup low-fat Greek yogurt

Directions

Step 1

Begin by preparing the vegetables. Dice the onion, mince the garlic, and grate the fresh ginger. Peel and slice the carrots into small rounds.

Step 2

In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for 5 minutes, or until it becomes translucent.

Step 3

Add the minced garlic and grated ginger to the pot, stirring constantly for about 1 minute until fragrant.

Step 4

Add the sliced carrots to the pot and stir well, cooking for another 5 minutes until they start to soften.

Step 5

Pour the low-sodium vegetable broth into the pot, covering the carrots completely. Stir in the orange juice, fresh thyme, fresh rosemary, and black pepper.

Step 6

Bring the mixture to a boil, then reduce the heat to low and cover the pot. Allow the soup to simmer for 20 minutes, or until the carrots are completely tender.

Step 7

Remove the pot from heat. Using an immersion blender, carefully blend the soup until smooth and creamy. If using a standard blender, allow the soup to cool slightly before transferring in batches to blend.

Step 8

Once the soup is blended to your desired consistency, return it to the pot (if using a standard blender) and stir in the low-fat Greek yogurt until well combined.

Step 9

Taste and adjust the seasoning if needed. If the soup is too thick for your liking, you can add additional vegetable broth until it reaches your preferred thickness.

Step 10

Serve the soup warm, garnished with additional fresh herbs if desired.

Nutrition Facts

Serving size	2185 grams (2185.0g)

Amount per serving	% Daily Value*
Calories	821

Total Fat 35.60g	46%
Saturated Fat 8.30g	42%
Polyunsaturated Fat 3.10g
Cholesterol 29mg	10%
Sodium 970mg	42%
Total Carbohydrate 97.40g	35%
Dietary Fiber 8.20g	29%
Total Sugars 63.10g
Protein 25.10g	50%

Vitamin D 88IU	441%
Calcium 377mg	29%
Iron 2mg	12%
Potassium 2465mg	52%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.5%

Protein: 12.4%

Carbs: 48.1%