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    Home » Recipes » Soups and Salads

    Published: Jan 19, 2018 · Modified: Jan 7, 2023 by Mariska Ramondino · This post may contain affiliate links

    Carrot and Orange Soup

    Jump to Recipe Print Recipe
    Gluten-free, vegetarian Carrot Orange soup with Shallots.
    Delicious & Healthy Carrot Orange Soup.

    This healthy carrot and orange soup recipe is not just delicious but also incredibly nourishing, filling, and made with only good-for-you ingredients.

    A one-pot orange vegetable soup that's LIGHT and easy. Let's make it!

    A closeup of two black bowls filled with pureed carrot soup, topped with roasted peanuts, chili, rice crackers, and fresh Parsley leaves, served next to a bushel of fresh Parsley.
    Jump to:
    • Recipe features
    • Ingredients & notes
    • Recipe steps-highlights
    • Substitutions
    • Spices and garnishes
    • Storing tips
    • Reheating instructions
    • Serving suggestions
    • FAQ
    • More vegetable soups you might like
    • 📖 Recipe

    Recipe features

    • Beautiful orange vegetables like carrots and bell pepper are prepped in extra-virgin olive oil with simple ingredients like onions and garlic.
    • Then everything is deliciously infused in vegetable stock with leafy greens, orange juice, and a hint of spices.
    • It's one of those soup recipes that quickly come together in one large pot with the help of an immersion blender.
    • The soups' lovely velvety texture contains no heavy cream.
    • I also share a few substitutions and adaptions to suit your mood and taste.

    Ingredients & notes

    Ingredients like vegetable broth, olive oil, salt and pepper, garlic, shallots, carrots, spicy peanuts, red bell pepper, and fresh oranges displayed on a table.

    OLIVE OIL: You only need a little to sauté the garlic, shallots, and bell pepper. It will release their aroma and create a beautiful, tasty base for this soup.

    SHALLOTS: Their mild and sweet flavors are released by sautéing them first in some oil. Although part of the onion family, they are much softer in taste with a garlic hint and make this soup incredibly hearty.

    GARLIC CLOVES: They give flavor to the base of the soup.

    BELL PEPPER: Choose a red or orange one. Its flavor is still sweet but much softer, and the slight citrus elements complement the carrot's flavor.

    SIMPLE SPICES: You want to add a few pinches of salt to the base and a royal amount of black pepper. It will wake up the flavors of the sautéed veggies.

    CARROTS: I'm only coarsely chopping the fresh carrots since we are pureeing everything anyway.

    VEGETABLE BROTH: I usually use a low-sodium packaged vegetable broth to keep this recipe simple. If you want to use homemade leftover vegetable broth, you'll need about 4 cups.

    FRESH PARSLEY LEAVES: You won't notice the parsley's flavors per se, but it will nicely balance the sweetness of the carrots while adding a wide range of vitamins and minerals (especially vitamin K and the immune-boosting vitamin C). 

    FRESH ORANGE JUICE: enhances this healthy orange soup's overall flavors, adding a tangy delight.

    Note: If you juice them at home, which I recommend, go for firm, full-colored, thin-skinned oranges to get the juiciest fruits. I have even made it with freshly squeezed juice from blood oranges, giving this orange soup a deep reddish color.

    Recipe steps-highlights

    Sauté garlic, shallots, and bell pepper for 5 minutes in olive oil. Season with sea salt and royally with black pepper

    Chopped challot and red bell pepper in a large pot.

    Stir in the chopped carrots and add the vegetable broth. Cook until carrots are tender, then stir in the parsley leaves.

    A large pot with broth and vegetables.

    Carefully puree the vegetable soup. Stir in the fresh orange juice while the soup is still hot—season to taste with more salt, if necessary.

    A close-up of a wooden spoon lifted up and filled with creamy carrot soup over a black soup bowl.

    Garnish with red pepper flakes or dried chili pepper and roasted peanuts (optional).

    A closeup of a hand adding roasted peanuts as a topping to carrot soup served in a black bowl, next to a bushel of fresh parsley, and a small bowl of extra peanuts.

    Substitutions

    • Yellow onion for shallots: I prefer shallots because they are so aromatic and create a beautiful flavor when added early on. Your next best option is a medium-sized yellow onion.
    Chopped onions, orange bell pepper and carrots in a large pot.
    • Chicken stock for vegetable broth: using chicken stock will make the soup much richer.
    • Spinach leaves for parsley: If you really don't like parsley, you can opt for spinach leaves. They will give the soup a more earthy flavor and slightly tone down its orangy color. But still a good option.
    Chopped onions, bell pepper, carrots in a large pot covered with broth and topped with fresh spinach leaves.
    • Shaved almonds for roasted peanuts: the almonds work better when you use spinach in the soup instead of parsley.

    Note: substitutions might slightly change this carrot and orange soup's color, texture, and taste.

    Orange soup in a white bowl topped with shaved almonds and chili flakes.
    Soup made with spinach leaves, yellow onions, and orange bell peppers.
    A closeup of a black bowl filled with simple carrot soup, topped with roasted peanuts, chili, fresh Parsley leaves, and rice crackers served next to a bushel of fresh Parsley and extra roasted peanuts.
    Soup made with Parsley leaves, shallots, and red bell pepper.

    Spices and garnishes

    • Extra parsley: I love to garnish this soup with extra parsley (flat or curly)—I am a lover of this herb packed with antioxidants. It also creates a beautiful contrasting color.
    • Lightly salted and (chopped) roasted peanuts: This is, of course, optional, and omit it if you have any nut allergies. They pair well with this soup and taste so darn good, adding a salty, sweet, and oily crunch. 
    • Red pepper flakes: If you love a little heat in your soup, then add a few red pepper flakes or chili flakes. It compliments this hearty dish. Or, if you can find them, try chili-roasted peanuts.
    • A tad of cashew cream makes this excellent soup extra creamy if preferred. Just make sure to add it before you puree the veggies.
    • A tad of coconut milk or sour cream can also add extra creaminess if preferred. Swirl a small teaspoon into your hot soup at serving.
    • Extra salt and pepper: taste test and adjust seasoning according to preference.
    A closeup of a black bowl filled with simple carrot soup, topped with roasted peanuts, chili, fresh Parsley leaves, and rice crackers served next to a bushel of fresh Parsley and extra roasted peanuts.

    Storing tips

    Make-ahead: Store any leftovers in an airtight container in the fridge for up to 4 or 5 days.

    Freezing Instructions: Transfer the soup to freezer-safe containers for extended storage.

    I like to freeze them in individual-sized portions and only take out what I need for a quick lunch or light dinner.

    Reheating instructions

    • Usually, I take the soup out of the freezer the night before enjoying it, but it's not required.
    • You can also place the frozen soup straight into the saucepan and warm it over low heat.
    • When reheating it, add some extra broth to thin it out just a little, if preferred—always taste test and add more seasoning if desired.
    A closeup of a black bowl filled with simple carrot soup, topped with roasted peanuts, chili, and fresh Parsley leaves, served next to a bushel of fresh Parsley and extra roasted peanuts.

    Serving suggestions

    Vegetable chips or rice crackers: Serve it with your favorite healthy veggie crisps like TARO chips from TERRA (I'll leave a link below in my notes.) or multiseed crackers from Crunchmaster—delicious.

    Try crusty bread or these homemade gluten-free biscuits with a notch of butter or extra virgin olive oil.

    A beautiful and filling salad: Some of my favorites are green apple-kale salad, avocado quinoa salad, and Gluten-free homemade chicken salad!

    A closeup of a black bowl filled with orange carrot soup, topped with roasted peanuts, chili, and fresh Parsley leaves.

    FAQ

    Do I need to peel the carrots for this orange soup?

    That's a personal preference. Usually, I peel them. But you can skip this step.
    Instead, scrub them with a brush in a water bowl, then rinse and coarsely chop to add to the soup base.

    What can I use to blend my soup?

    A high-powered blender does the job. But of course, a food processor always works too, but you might not be too fond of the extra clean-up that comes with it.

    An easier kitchen tool is an immersion blender which also purees your soup until you get a smooth, creamy, and velvety texture.

    Always handle pureeing with extra caution because the soup is hot!

    More vegetable soups you might like

    Looking for more vegetable soups?

    • Healthy Butternut Squash-Zucchini and Rosemary Soup
    • Red Kuri Squash Soup
    • Protein-rich Green Pea Soup (Vegetarian)
    • Homemade Vegetable Soup (Hearty, Healthy, Easy)

    More hearty soups and chicken stock made with vegetables you might like as well:

    • Hearty Bok Choy Noodle Soup
    • Nourishing Stracciatella Soup (Italian Egg Drop Soup)
    • A Hearty Slow Cooker Bone Broth (Crock Pot Bone Broth)
    • Fall-off-the-bone poached whole chicken (meal prep)

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    Have questions? Simply comment below or message me. If you make this recipe, please leave a comment and a starred review below. Thank you!


    📖 Recipe

    A closeup of a black bowl filled with simple carrot soup, topped with roasted peanuts, chili, fresh Parsley leaves, and rice crackers served next to a bushel of fresh Parsley and extra roasted peanuts.

    Carrot and orange Soup

    Mariska Ramondino
    One of the easiest healthy carrot and orange soup recipes with garlic, sweet shallots, bell pepper, oranges, and fresh parsley, topped with roasted peanuts—nourishing, incredibly filling and easily adaptable!
    5 from 5 votes
    Print Recipe Pin Recipe Rate this Recipe
    Prep Time 10 mins
    Cook Time 25 mins
    Additional Time 5 mins
    Total Time 40 mins
    Course Soups and Salads
    Cuisine American
    Servings 4 to 6 servings

    Ingredients
     

    • ¼ cup olive oil about 50 ml
    • 3 large cloves garlic chopped
    • 4 shallots, peeled and coarsely chopped 5 ounces/150 grams (or replace with yellow onion— up to 250 grams)
    • 1 large red or orange bell pepper coarsely chopped
    • 1 teaspoon sea salt plus more if needed
    • Black pepper to taste
    • 1 pound carrots, peeled and coarsely chopped 465 grams
    • 32 oz low-sodium vegetable broth 4 cups (946 ml)
    • 1 cup packed parsley leaves or one large handful, plus extra for garnish (or replace with fresh spinach leaves up to 30 grams)
    • ½ cup fresh orange juice 113 ml (the equivalent of 2 large oranges juiced)
    • Lightly salted and roasted peanuts optional (or sliced almond)
    • Dried chili flakes or red pepper flakes to taste if you love some heat

    Instructions

    • Place the oil in a minimum 5-quart pot and melt over medium heat.
    • Stir in the garlic, shallots (or yellow onions), and bell pepper.
    • Season with sea salt and royally with black pepper.
    • Cook and stir for 5 minutes.
    • Add the carrots and stir to combine. Then add the vegetable broth.
    • Cover the pot and let the liquid come to a simmer.
    • Continue to cook, pot half-covered, for 10 to 15 minutes or until the carrots are tender. Don't let the soup come to a full boil. Instead, reduce the heat if necessary to maintain a steady simmer.
    • Stir in the parsley leaves (or spinach leaves) until wilted (1 to 2 minutes).
    • Remove the pot from the stove, and with an immersion blender, carefully puree the soup. Of course, you can always puree the soup in batches using a stand blender or food processor.
    • Stir in the fresh orange juice while the soup is still hot—season to taste with more salt, if necessary.
    • Garnish with fresh parsley leaves, roasted peanuts if you have parsley in the blended soup, and a pinch of red pepper flakes.
    • Garnish with sliced almonds and red pepper flakes if you've used spinach in the soup.

    Notes

    Broth: I usually use a low-sodium packaged vegetable broth to keep this recipe simple. If you want to use homemade leftover vegetable broth, you'll need about 4 cups. Chicken broth instead of veggie broth can also work: it will give the soup a richer taste.
    Pureeing the soup: Allow the soup to cool for a few minutes when transferring it to a blender, and work in batches if you have more soup than its maximum capacity (maximum fill line). Always handle pureeing with extra caution because the soup is hot! I like to keep the soup in the pot and use a hand blender for pureeing.
    Extra spices, toppings, garnishes (suggestions): garnish this soup with extra parsley (flat or curly), lightly salted and roasted peanuts, red pepper flakes or chili flakes if you like it spicy, or a tad of cashew cream for a super silky texture. Coconut milk or sour cream are also great options.
    Fresh orange juice: taste test and add more if you desire a tangier flavor.
    If you've used spinach instead of fresh Parsley leaves: spinach doesn't have a strong flavor, so I suggest using a tad more. Also, it will give this soup a more earthy flavor. It's best to garnish with sliced almonds and red pepper flakes.
    Storage: You can store any leftovers in an airtight container in the fridge for up to 4 or 5 days. Freeze for more extended storage in freezer-safe containers.
    Reheating instructions: You can take the soup out of the freezer the night before and let it defrost in the fridge or place any frozen soup portion straight into the saucepan and warm over low heat.
    • When reheating it, add some extra broth to thin it out just a little—always taste test and add more seasoning if desired.
    My favorite quick-serving suggestion: TERRA Taro chips.

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    Nutrition (% Daily value)

    Calories: 228kcal (11%)Carbohydrates: 25g (8%)Protein: 4g (8%)Fat: 14g (22%)Saturated Fat: 2g (13%)Polyunsaturated Fat: 2gMonounsaturated Fat: 10gSodium: 670mg (29%)Potassium: 640mg (18%)Fiber: 7g (29%)Sugar: 14g (16%)Vitamin A: 21287IU (426%)Vitamin C: 100mg (121%)Calcium: 91mg (9%)Iron: 2mg (11%)

    Disclaimer: This nutritional data is calculated using third party tools and is only intended as a reference.

    Keywords : carrot and orange soup, carrot orange soup, orange soup
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    This post was originally published in January 2018 and has been updated with new pictures and new information.

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