A vibrant, naturally sweet soup at just 140 calories. Fresh ginger and orange juice make this one impossible to forget.
Carrot and orange is one of those combinations that just makes sense. The natural sweetness of slow-cooked carrots meets the brightness of fresh orange juice, grounded by a hint of ginger and finished with a cool dollop of yogurt. This Carrot and Orange Soup comes in at 140 calories per serving and is packed with vitamins A, B, C, potassium, magnesium, calcium, and iron. It is nourishing, naturally vibrant in color, and ready in under 30 minutes.
Recipe Info
Serves: 4 | Prep Time: 10 minutes | Cook Time: 20 minutes | Calories per serving: ~140
Nutrition per Serving (Estimated)
Protein: 3g | Fat: 2g | Carbohydrates: 28g | Fiber: 5g
Ingredients
- 750g / 1.65 lb carrots, peeled and sliced
- 1 large potato, peeled and sliced
- 500ml / 2 cups vegetable stock
- 1 teaspoon fresh ginger, peeled and finely chopped
- 250ml / 1 cup fresh orange juice
- 125g / 4.5oz plain natural yogurt
- 1 handful fresh coriander (cilantro) leaves, to garnish
- Freshly ground black pepper, to taste
Instructions
- Simmer the vegetables. Place the sliced carrots, potato, vegetable stock, and ginger in a large saucepan. Bring to a boil, then reduce the heat, cover, and simmer for 15 to 20 minutes, or until the carrots and potato are completely tender.
- Blend with orange juice. Remove the soup from the heat and allow to cool slightly. Transfer to a blender in batches, or use a stick blender directly in the pot. Blend until smooth, adding the orange juice gradually as you puree until fully incorporated.
- Reheat and season. Return the blended soup to the saucepan and reheat gently over medium-low heat. Season with freshly ground black pepper to taste.
- Serve and garnish. Ladle into warmed bowls. Add a generous dollop of natural yogurt to each bowl and scatter with fresh coriander leaves.
Serving Suggestions
- Serve with warm toasted whole-grain bread or a seeded roll
- Pair with a simple mixed green salad for a balanced, light lunch
- Offer as a vibrant starter before a grilled chicken or fish main
- For a more filling bowl, add a sprinkle of toasted pumpkin seeds on top
- A pinch of ground cumin stirred in just before serving adds a warm, earthy note
Tips and Variations
- Fresh orange juice gives the best flavor. Bottled juice works as a substitute but may add a slightly sweeter, less fresh quality.
- Adjust the amount of ginger to taste. A full teaspoon gives a noticeable warmth; reduce to half a teaspoon for a milder version.
- For a dairy-free version, skip the yogurt garnish or substitute with a swirl of coconut milk.
- Sweet potato can replace the regular potato for a slightly deeper sweetness and a boost of beta-carotene.
- This soup is naturally vegan when served without the yogurt garnish.
Why This Recipe Works
Carrots are one of the richest vegetable sources of beta-carotene, the compound the body converts to vitamin A, which supports eye health, immune function, and skin health. Combined with the vitamin C from fresh orange juice, this soup delivers a genuinely impressive nutritional profile in a bowl that tastes as good as it looks. The potato adds body and creaminess without any dairy, keeping the calorie count low and the texture naturally smooth.
Storage and Reheating
Store cooled soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop over medium-low heat, stirring occasionally. This soup freezes well for up to 3 months. Add the yogurt garnish fresh after reheating rather than freezing it in the soup.
Disclaimer: Nutritional information is estimated and may vary based on specific ingredients, brands, and portion sizes used. This recipe is for informational purposes only and is not a substitute for professional dietary or medical advice. Always consult a healthcare provider or registered dietitian for guidance tailored to your individual needs.
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