Mayo Clinic Health Library

Recipe: Carrot soup

Updated: 09-01-2007

Dietitian's tip: One medium carrot meets more than one-third of your daily need for vitamin A (beta carotene). Carrots are also a good source of fiber.


Serves: 6

10 carrots, scraped and sliced
1 1/2 tablespoons sugar
2 cups water
3 tablespoons all-purpose (plain) flour
1/4 teaspoon salt
1/4 teaspoon ground black pepper
1/4 teaspoon ground nutmeg
4 cups fat-free milk
2 tablespoons fresh parsley, chopped


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 the flour, salt, 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.

Nutritional Analysis per serving
  • Calories: 140
  • Total carbohydrate: 28 g
  • Cholesterol: 3 mg
  • Dietary fiber: 3 g
  • Monounsaturated fat: trace
  • Protein: 7 g
  • Saturated fat: trace
  • Sodium: 216 mg
  • Total fat: trace
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings