Why You’ll Love This Recipe

This soup is simple, wholesome, and packed with natural goodness. It’s completely plant-based, dairy-free, and gluten-free — great for a variety of dietary needs. The combination of carrots and apples offers a refreshing twist on classic vegetable soups, while warm spices like ginger or cinnamon bring out their natural flavors. It’s quick to make, full of color and flavor, and freezes well for future meals.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Carrots
Apples (sweet-tart varieties like Fuji or Gala work well)
Onion
Garlic
Fresh ginger (optional but recommended)
Olive oil or coconut oil
Vegetable broth
Lemon juice or apple cider vinegar (for brightness)
Ground cinnamon or curry powder (optional)
Salt
Black pepper
Fresh herbs like parsley or thyme (optional for garnish)

Directions

In a large pot, heat olive oil over medium heat. Add chopped onion and cook for 3–4 minutes until softened.
Add garlic and ginger, cooking for 1–2 minutes more until fragrant.
Stir in the chopped carrots and apples. Sauté for 5 minutes, stirring occasionally.
Pour in the vegetable broth, bring to a boil, then reduce heat and simmer for 20–25 minutes, or until the carrots are fork-tender.
Remove from heat and let cool slightly.
Use an immersion blender to puree the soup until smooth, or blend in batches in a high-speed blender.
Stir in lemon juice or apple cider vinegar, and add salt and pepper to taste. Adjust seasoning as needed.
If desired, stir in a pinch of cinnamon or curry powder for added depth.
Serve warm, garnished with fresh herbs or a swirl of coconut milk.

Servings and timing

This recipe serves 4.

Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes

Variations

Creamier Texture: Add a splash of coconut milk or unsweetened almond milk.
Spicy Kick: Add a pinch of cayenne or red pepper flakes.
Protein Boost: Stir in cooked lentils or top with roasted chickpeas.
Fall-Inspired: Use cinnamon, nutmeg, or a touch of maple syrup.
Herby Twist: Add rosemary, thyme, or sage for a more savory profile.
Raw Garnish: Top with finely chopped apple or grated carrot for crunch.

Storage/Reheating

Store Healthy Carrot and Apple Soup in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop over medium heat or in the microwave until warmed through. This soup also freezes well — cool completely, then transfer to freezer-safe containers for up to 3 months. Thaw overnight in the fridge before reheating.

FAQs

What type of apples should I use?

Sweet-tart varieties like Fuji, Gala, Honeycrisp, or Pink Lady work well. Avoid overly sour or mealy apples.

Can I make this soup ahead of time?

Yes, it stores and reheats well, making it perfect for meal prep or next-day lunches.

Can I use chicken broth instead of vegetable broth?

Absolutely. Chicken broth adds a savory depth, but it will no longer be vegetarian.

How do I make it thicker?

Simmer the soup uncovered a bit longer, or add a cooked potato or extra carrots before blending.

Is this soup vegan?

Yes, as long as you use vegetable broth and plant-based oil.

Can I use an apple other than what’s recommended?

Yes, just aim for apples that are firm and not too tart for the best balance of flavor.

Do I have to peel the apples and carrots?

Peeling is optional. For a smoother texture and more refined taste, peeling is recommended.

Can I freeze this soup?

Yes, it freezes very well. Just cool completely before freezing and store in airtight containers.

What can I serve with this soup?

A slice of crusty bread, a light salad, or a grain bowl pairs nicely with this soup.

Can I use dried spices instead of fresh ginger?

Yes, ground ginger can be used (about 1/4 to 1/2 teaspoon), though fresh offers a more vibrant flavor.

Conclusion

Healthy Carrot and Apple Soup is a deliciously simple way to enjoy clean, feel-good eating without sacrificing taste. With its smooth texture, natural sweetness, and subtle spice, it’s both comforting and energizing. Whether you’re enjoying it as a light meal or a cozy starter, this vibrant soup is sure to nourish your body and warm your soul.

Healthy Carrot and Apple Soup

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Healthy Carrot and Apple Soup is a vibrant, naturally sweet, and nutrient-rich dish that blends carrots and apples with warm spices for a smooth, comforting, and wholesome meal.

Author: Laura
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Yield: 4 servings
Category: Soup
Method: Stovetop
Cuisine: American
Diet: Vegan

Instructions

Heat oil in a large pot over medium heat. Add chopped onion and sauté for 3–4 minutes until softened.
Add garlic and ginger, and cook for 1–2 minutes until fragrant.
Add chopped carrots and apples, and sauté for 5 minutes.
Pour in vegetable broth and bring to a boil. Reduce heat and simmer for 20–25 minutes, or until carrots are fork-tender.
Remove from heat and let cool slightly. Blend with an immersion blender or in batches using a high-speed blender until smooth.
Stir in lemon juice or apple cider vinegar. Add salt, pepper, and cinnamon or curry powder if using. Adjust seasoning to taste.
Serve warm, garnished with fresh herbs or a swirl of coconut milk if desired.

Notes

Add coconut milk or almond milk for extra creaminess.
Spice it up with cayenne or red pepper flakes.
Boost protein with cooked lentils or roasted chickpeas on top.
Use fall spices like cinnamon and nutmeg for a cozy twist.
Store in the fridge for up to 4 days or freeze for up to 3 months.

Nutrition

Serving Size: 1 bowl
Calories: 150
Sugar: 10g
Sodium: 600mg
Fat: 5g
Saturated Fat: 1g
Unsaturated Fat: 4g
Trans Fat: 0g
Carbohydrates: 24g
Fiber: 5g
Protein: 2g
Cholesterol: 0mg