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Carrot Soup - Basic Recipe

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Carrots are inexpensive, plentiful, low calorie, very healthy and when prepared and eaten in most ways can form part of most weight loss diet plans. Eaten raw, they have a high ant-oxidant content but in the UK we usually boil them too much before consumption which can destroy many (but not all) of their beneficial properties. They are also one of the most common ingredients of soups . Here we present a free recipe for a basic carrot soup that can be eaten as it is or can form the basis of some other types, one of which is carrot and coriander soup. Two versions are described, one is suitable for vegetarians. This soup is relatively low calorie, low fat and preserves the distinctive flavour of the carrots used. Supermarket carrots frequently seem to have a higher water content and less flavour than the harder, more flavoursome, home grown varieties. Here we give the recipe for the supermarket variety, if using harder types increase the amount of stock used by up to 150ml (1/4pt). Preparation time 10 (start)+10(at end) minutes, cooking time 1hr.


Ingredients for 4 servings:

  • 450g (1lb) carrots, peeled and sliced into rounds about 3mm (1/8th") thick.

  • 1 medium onion, about 100g (1/4lb), peeled and chopped

  • 1 stick of celery, chopped

  • 25g (1oz) butter

  • 1 tablespoon (15ml) tomato puree

  • 28g 91oz) plain flour

  • 1 bouquet garni (use a level teaspoon of mixed herbs if you do not have one)

  • 850ml (1.5 pints) of vegetable stock (vegetarian variety) or chicken stock for meat eaters. We make our stock from Knorr powder according to the instructions they provide.

  • 1 teaspoon salt

  • ground black pepper to taste

  • Optional garnishes of finely chopped parsley or croutons.

You will need a 2L (3pt) saucepan to cook and a blender makes the last part of preparation much easier.



Gently melt the butter in the pan and then add the sliced carrots, onions and celery. Bring the mixture to a very gently sizzle, stirring occasionally. Cover the pan and cook on a very gentle heat until the vegetables begin to soften (about 10 minutes), stir frequently to make sure that they do not stick or burn.

Slowly add the flour whilst stirring continuously. Continue stirring over a low heat until all the flour has been adsorbed by the butter and vegetable juices. Add 1/4pt of the stock and stir until the thick liquid is smooth. Slowly add the remaining hot stock whilst stirring continuously.

Add the bouquet garni and the salt. cover and simmer for approximately 45 minutes until the carrots are fairly soft.

Remove the bouquet garni and transfer all the solid vegetable matter to a blender along with as much liquid as the blender can accommodate. Blend until you have a smooth liquid. Alternatively, if no blender is available, press the vegetables through a coarse sieve (this can be quite hard work unless the vegetables are very soft.)

Return the blended or sieved mixture to the pan and mix with the liquid that was left. Bring back to a gentle simmer stirring frequently. Cook for another 5 minutes. The liquid should be slightly thick at this point. Add the pepper according to taste and adjust the salt if necessary.

Serve when hot garnished with croutons (yes, we get them in a packet but it is so much more easy) and/or a little finely chopped parsley.

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Updated 12/2/2006