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Recipe: Carrot soup

Recipe: Carrot soup

One medium carrot meets more than 100 percent of your daily need for vitamin A (beta carotene). Carrots are also a good source of fiber.

Carrots are a good source of beta carotene and fiber.


Directions

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.


Ingredients
  • 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

Exchange Data
Dash
Dairy1/2 
Fats 
Fruits 
Grains1/2 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits 
Meat 
Milk1/2 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs1/2 
Fats 
Protein Dairy1/2 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories140 
Carbohydrate27 g 
Cholesterol3 mg 
Fiber3 g 
Monounsaturatedfattrace 
Potassium 
Protein7 g 
Saturatedfattrace 
ServingsizeAbout 1.5 cups 
Sodium164 mg 
TotalFattrace 

2014-04-18

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