Bowl of carrot & ginger soup sprinkled with cayenne pepper

Healthy carrot soup

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(21 ratings)

Prep: 5 mins Cook: 5 mins


Serves 1

Give yourself a boost and treat yourself to this low-fat, healthy carrot soup with a swirl of soured cream

Nutrition and extra info

  • Freezable
  • Healthy
  • Vegetarian

Nutrition: per serving

  • kcal223
  • fat7g
  • saturates3g
  • carbs30g
  • sugars19g
  • fibre10g
  • protein5g
  • salt1.1g
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  • 3 large carrots



    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 1 tbsp grated ginger



    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 1 tsp turmeric



    Turmeric is a fragrant, bright golden-yellow root that is most commonly seen and used dried and…

  • a pinch of cayenne pepper, plus extra to serve
  • 20g wholemeal bread
  • 1 tbsp soured cream, plus extra to serve
  • 200ml vegetable stock


  1. Peel and chop the carrots and put in a blender with the ginger, turmeric, cayenne pepper, wholemeal bread, soured cream and vegetable stock. Blitz until smooth. Heat until piping hot. Swirl through some extra soured cream, or a sprinkling of cayenne, if you like.

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Comments, questions and tips

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16th Jan, 2020
A waste of carrots, please delete this recipe!
Julia NottobePronounced's picture
Julia NottobePr...
18th Mar, 2018
Couldn't agree more, it tastes awful
18th Dec, 2017
I'm sorry but this was just awful! I'm an experienced cook and I followed this recipe to the letter, but what you end up with is a raw, bitty soup which sticks in your throat and burns your mouth with the raw ginger! Mine went back into the pan for a good 20 minute simmer but it still wasn't very nice. I'll stick to my Delia Smith recipe in future!! Avoid.
9th Nov, 2017
I chopped the carrots into small pieces and cooked around 5 mins in the stock, until softened, before adding the spices and torn-apart wholemeal bread (including crusts) and blitzing. I added ~ 30 mls boiling water to make up the volume before stirring in sour cream and seasoning to taste. Was quite tasty.
frances mc
5th Mar, 2017
12th Feb, 2017
I love carrot soup but this really wasn't good. You are basically blending raw carrot with stock, soured cream, ginger and turmeric. It should taste great but it tastes a bit watery and insipid. I'll go back to making soup with cooked carrots
11th Nov, 2016
Really tasty, but couldn't get this smooth at all - I don't think my blender was powerful enough. Would consider grating the carrots next time or cooking in water before blitzing.
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15th Jan, 2017
Boil the veg first - it doesn't taste like much until you put the sour cream or low fat creme fraiche in it then it's delish!! And so quick to make!!
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