Heart-Healthy Creamy Carrot Soup
Indulge in the rich, velvety goodness of Heart-Healthy Creamy Carrot Soup, a wholesome and flavorful dish that’s as nutritious as it is satisfying. Packed with nutrient-rich carrots, aromatic fresh ginger, and tangy orange juice, this recipe offers a harmonious balance of sweet and savory flavors. Creamy yet light, thanks to the addition of low-fat Greek yogurt, this soup is blended to perfection for a silky texture without the need for heavy cream. Infused with fresh thyme, rosemary, and a hint of garlic, each spoonful delivers a burst of warmth and comfort. Ideal for cozy evenings or as a vibrant starter, this easy-to-make soup is low in sodium, heart-friendly, and ready in under an hour. Serve it garnished with fresh herbs for a beautiful, nutrient-packed bowl that your taste buds—and your health—will love. Perfect for meal prep, it's a healthy addition to your weekly menu!
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Recipe Information
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
Instructions
Begin by preparing the vegetables. Dice the onion, mince the garlic, and grate the fresh ginger. Peel and slice the carrots into small rounds.
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.
Add the minced garlic and grated ginger to the pot, stirring constantly for about 1 minute until fragrant.
Add the sliced carrots to the pot and stir well, cooking for another 5 minutes until they start to soften.
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.
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.
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.
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.
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.
Serve the soup warm, garnished with additional fresh herbs if desired.
Nutrition Facts
Calories |
821 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 35.6 g | 46% | |
| Saturated Fat | 8.3 g | 42% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 29 mg | 10% | |
| Sodium | 970 mg | 42% | |
| Total Carbohydrate | 97.4 g | 35% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 63.1 g | ||
| Protein | 25.1 g | 50% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 377 mg | 29% | |
| Iron | 2.1 mg | 12% | |
| Potassium | 2465 mg | 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.
