My Best Carrot Soup Recipe

My Best Carrot Soup Recipe


Oh, no.  I did it again.

I made a healthy, nutrition-packed, and delicious soup that I’m pretty munch binging on.

Carrot soup is one of my favorite soups to make.

I like it to be a little sweet, a little nutty, a little creamy, and a lot spicy!

I remember as a child my mother cooked soup every week, enough for an army!

She’d start with a soffritto, which is Italian for a mixture of carrots, onions, and celery.

In French (and most cookbooks) the term for this trifecta of deliciousness is “Mirepoix”.

After sautéing those ingredients in butter or olive oil – the soup could literally go anywhere.

And we always loved where it went!

Spicy Carrot Soup Recipe

Here’s your shopping list today:

  • 2 Lbs Organic Carrots,cut into 2-inch pieces
  • 1 White, Yellow, or Sweet Onion, diced
  • 3 Cloves Garlic (I used at least 11, FYI.  But I’m Italian, and a fiend for garlic!), minced
  • 2 Tbsp. Peanut or Almond Butter.  I used almond butter because it is a bit more nutritious than peanut butter, but both are delicious and work very well.  The peanut butter gives it a much more thai-flavor.
  • 2 Limes
  • 2 Tbsp Chili Garlic Sauce (skip this if you don’t want too much spice)
  • 2 Tbsp. Grated Ginger
  • 1 Potato.  Use a sweet potato if you have one!
  • 3 Cups Coconut Water
  • 4-6 Cups Organic Chicken Stock (use enough to cover all the ingredients in the pot you’re using without watering the soup down.)
  • Salt and pepper to taste
  • Coconut or Olive oil – or grass fed butter!
  • Sriracha or Gluten-Free sriracha


  1. First sauté your onion for a few minutes, until almost soft.  I used 2 Tsp. Olive Oil to sauté mine because I’m traveling on my babymoon with a limited pantry to work from.  But at home I’d probably use coconut oil!
  2. Add your garlic and sauté another minute or two, just until soft.
  3. Now add your carrots, potato  ginger, and chicken stock.  Simmer until carrots and potato are easy to pierce with a fork.
  4. Add Peanut or almond butter and garlic chili sauce, if using.
  5. Simmer for 2 minutes, just long enough for everything to meld together.
  6. Now use an immersion blender or blender with “liquify” capabilities and blend your soup until you get an awesome soft, pillowy texture.  I added about 12-16 ounces of coconut water to mine so that it was creamy, not too thick.  If you prefer a “souper” thick soup, I find the immersion blender easier than a regular blender.  And you may not need to add the coconut water.  Wear an apron, though.  I’m saying this from experience 😉
  7. Once blended, put soup back in a pot and add salt and pepper to taste.  Also squeeze in about 1-2 limes for some acidity.
  8. Garnish with a few drops of sriracha, parsley, sour cream, or anything else that tickles your fancy.

Serves 4-6 bowls

Approximately 215 calories per bowl.

Why I Love Carrots…

Carrots are AWESOME!

And they’re delicious, too!

As a child my mother was conscious about giving us healthy snacks, and there are few things we loved more than crunching whole carrots like Bugs Bunny.

Carrots are easy to find year-round, and they come in exotic shapes and colors that can turn what was formerly the cheap grocery store veggie platter into something quite extraordinary to look at!

1/2 Cup of chopped carrots (a medium carrot) has about 25 calories, 6 grams of carbs, 3 grams of sugar, and 1 gram of protein.

(People on a low-carb diet tend to avoid carrots for this reason!)

They’re loaded with Vitamin A, providing about 200% of an adults daily need.

They have the antioxidant beta-carotene, which gives them their bright color.

Beta-carotene is converted to Vitamin A during digestion.

TONS of evidence links carrots and other antioxidant rich veggies to a reduction in cancer risk, and there’s a very special link to carrots and reduced leukemia risk.

But what carrots are even more well known for is helping with your vision.

The vitamin A in carrots helps restore vision deterioration.

This theory first became popular during World War 2, when the British Royal Air Force claimed the secret to their stealthy fighter pilots was carrots for sharp, clear vision.

Bon Apetit!

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