Orange, carrot & mint soup

Orange, carrot & mint soup

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(18 ratings)

Prep: 45 mins - 1 hr


Serves 4

A velvety smooth carrot soup is perfect on it's own for supper or as an impressive dinner party starter.

Nutrition and extra info

  • Healthy
  • Vegetarian

Nutrition: per serving

  • kcal120
  • fat4g
  • saturates2g
  • carbs19g
  • sugars17g
  • fibre4g
  • protein3g
  • salt1g
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  • large knob of butter



    Butter is made when lactic-acid producing bacteria are added to cream and churned to make an…

  • 700g carrot, peeled and thinly sliced



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

  • 1 large onion, thinly sliced



    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 1 large garlic clove, crushed
  • 1l light vegetable stock
  • 125ml freshly squeezed orange juice
  • 2 tbsp finely chopped fresh mint



    There are several types of mint, each with its own subtle difference in flavour and appearance.…

  • double cream, for drizzling - optional


  1. Melt the butter gently in a medium saucepan then add the carrots, onion and garlic. Cover with a lid and leave over a low heat, stirring occasionally, until the vegetables have softened but not coloured (about 12 minutes).

  2. Pour in the stock and sprinkle in a little salt (if using a cube, hold back on the salt and adjust it at the end). Bring to the boil and simmer, partially covered, for 20-30 minutes or until the vegetables are very soft. Take off the heat and leave to cool for a few minutes.

  3. Strain the vegetables through a sieve set over a bowl. Reserve the liquid. Transfer the vegetables to a food processor or blender. Process until smooth, adding enough of the strained liquid to make the mixture turn easily in the machine. Set the sieve over the cleaned pan and push the puréed vegetables through (this step is not essential but gives the soup a very smooth finish). Pour in the liquid and stir well to blend.

  4. Tip in the orange juice and mint and gently reheat the soup. Stir and taste to see if more salt is needed, then pour into warmed bowls. If you like the idea of the cream, drizzle a little over the top.

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Comments, questions and tips

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15th Mar, 2017
Nice and refreshing soup!
16th Sep, 2015
Fresh tasting and very easy to do. Went down well at a dinner party with health conscious guests as left out the butter a d cream.
14th Sep, 2015
Thought this would be inedible - its delicious. Would never have put the ingredients together but they work very well. A smooth, delicate, gorgeous soup.
19th Jul, 2014
Tried this as had a pile of carrots to use, slightly sceptical about the combination of orange and carrot however it tastes yummy!! Very easy to make and is very refreshing. I swapped the cream with creme fraich and tasted good. Didn't sieve it but stuck it all into the blender and it came out lovely and smooth
marmiteetponpon's picture
6th May, 2014
try this super adddictive, aphrodisiac and delicious carrot ginger soupe recipe at marmite et ponpon
11th Jan, 2014
Easy to make and very tasty, I can recommend this. Much prefer to the carrot and coriander soup.
30th Nov, 2013
Despite my husband's reservations, made this for the first time when we had friends round for dinner & our friends loved it. As in previous comments I put it through a blender, added a chilli & left out the cream. Will certainly be making it again
8th Oct, 2013
How can this have 0g Sugars, yet it contains 125ml Orange Juice?? Carrots also contain sugars, so the nutritional info on this soup is wrong, and so of no use for diabetics or other diets counting carbs and sugars!!
2nd Oct, 2013
How large is a large knob of butter? This could have a big impact on the nutrition values.
22nd Sep, 2013
I made this last night, it's really straightforward. I didn't sieve it, just blended it with my handheld blender for speed. It is delicious, very light and refreshing. A great starter.


8th Oct, 2013
How can this have 0g Sugars, yet contains 125ml Orange Juice?? Carrots also contain sugars, so the nutritional info on this soup is wrong, and so of no use for diabetics or other diets counting carbs and sugars!!
17th Mar, 2018
They mean no added refined sugar. The only sugar in this will be natural from the fruits and vegetables unless you use orange juice with added sugar or a veg stock with sugar in it.
goodfoodteam's picture
19th Mar, 2018
Thank you for answering this. That's correct, there is no added sugar but we do in fact measure all sugars and this recipe unfortunately contained a mistake. It should have read 17g sugars, the main contributors being the carrots, onions and orange juice. This has been checked and verified by our nutritionist.
12th Sep, 2013
Add the orange a bit at a time and suit to taste as i found the amount in this recipe made it slightly acidic.
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