Vibrant, cozy, and super nutritious, my Carrot and Orange Soup recipe is a welcome diversion from heavy holiday fare. Spiced with garlic and zippy chilli powder, this lusciously creamy bowl of goodness is the definition of healthy comfort food.
Why this recipe works
- It's dairy-free. The combination of earthy, sweet root veggies with zingy citrus, piquant chilli, cozy ginger, and caramelised onions - makes this carrot soup an utter delight to enjoy. And even though this dreamy blend has the mouthfeel of a cream of carrot soup, there's not a lick of dairy in it (though I do like a slight drizzle on top).
- It's quick. What's more, this simple soup comes from the humblest of origins, requiring just eight ingredients and about 30 minutes to make. Homemade soup is the ultimate comfort in cold weather.
- It uses simple ingredients. The ingredients needed are probably in your pantry already. The fresh ingredients (carrots, onions, and orange) can keep for relatively long. That is why this is my easy, go-to meal for when I'm returning home from my adventures.
- It's flexible. The recipe is also quite flexible, meaning you can use whatever you have on hand. No dried chilli? Toss in some fresh! No fresh ginger? Use the dried stuff. Want to make it vegan? No problem! This soup can do it all.
- It freezes well. Finally, this is a great candidate for freezing. Make a big batch, freeze it into muffin tins and toss them in a zip-top bag; when you're feeling peckish, microwave 2-3 pucks worth, and you have a nourishing, home-cooked meal on demand.
What goes into this recipe
This delightfully inexpensive carrot and orange soup requires only eight (8!!!) ingredients, most of which are probably already in your pantry. Here's everything you'll need:
- Carrots - Any carrot colour will do here, but I often have the traditional orange kind in my crisper drawer. Don't bother peeling them - the peels are not only good for you, but they will also disappear into silky nothingness when you blend them. You can also easily swap in parsnips for the carrots if you prefer.
- Orange - Citrus is always best when it is fresh, but you can switch to boxed orange juice if you need to. That said, if you do opt for boxed, you'll sadly lose out on the extra brightness of the zest. To get the most juice from your orange, give it a firm roll on the countertop for 10-20 seconds before cutting. Also, be sure only to use the orange part of the zest; that white pith is somewhat bitter.
- Onion - Any colour of onion will work fine here. I used a red onion because that's what I had on hand, but a white or yellow onion would be just as good. You could also swap in shallots or leeks if needed.
- Garlic - Fresh is always best, but you can easily use ¼ teaspoon of garlic powder for each fresh clove.
- Chilli - I love dried chilli flakes and probably have a half dozen varieties bumping around in my spice drawer. Go with cayenne; opt for sweet paprika for a more mild flavour. You can also use fresh chilli if you prefer - remember that the capsaicin (the compound that tastes spicy) lives mainly in the seeds and membranes of the peppers, so remove them if you prefer a less spicy soup.
- Chicken Stock (broth) - I love the added protein that chicken stock brings to the table because it helps to keep me feeling fuller for longer, but you can easily substitute vegetable broth instead. In a pinch, bouillon is another great pantry option. You can also use water instead, if you prefer.
- Honey - This is my liquid sweetener of choice, but you can use maple syrup, agave nectar, date syrup, or even some brown sugar here if you prefer.
- Olive Oil - Greek extra virgin olive oil is the best, but use what you have on hand. You can also substitute with butter if preferred.
How to make this recipe
- Step 1: Dice the onions and chop the carrots into even-sized chunks
- Step 2: Add the olive oil and sauté the onions and garlic until softened.
- Step 3: Add the orange zest, carrots and honey and stir to combine for another minute.
- Step 4: Add the chicken stock and cook on medium heat for 40 mins or until the carrots are tender.
- Step 5: Blend the soup using an immersion blender or food processor until smooth and creamy.
- Step 6: Add the orange juice and cook for five more minutes. Season with salt and pepper to taste, then serve and enjoy!
👨🍳 Cooks Tip: Add half a cup of coconut milk for added extra flavour.
This simple carrot orange soup is simple to prepare, but I do have a few extra tips to share:
- Always keep frozen onions on hand. If you're extra tired, having pre-chopped onions can make all the difference in the world! As a bonus, there are no tears when you're chopping them. No need to defrost before using.
- Feel free to use frozen carrots, too! Frozen carrots are a great way to make this an entirely pantry-friendly meal. You can also opt to use baby carrots, which are similarly sized and small enough for the saucepan.
- Dress it up with a bit of garnish. Take a meal that looks vibrant (albeit plain) to a restaurant-worthy dish with a quick drizzle of cream or cold-pressed olive oil, some fresh coriander leaves, or a dollop of sour cream or greek yogurt.
- Give it time. This orange and carrot soup will taste even better after a night in the fridge.
What to serve with this recipe
I feel it would pair exceptionally well with some of my no-knead olive bread OR even some traditional Greek flatbread - like my lagana or ladenia.
However you choose to devour this light and nourishing soup, I'm pretty sure you're going to love it!
YES! I love soup because it gets better after the flavours have a chance to meld. This orange and carrot soup will last for seven days in the refrigerator or six months in the freezer.
Yes! Swap in vegetable stock and either maple syrup or agave nectar, and this recipe will be entirely plant-based.
Frozen chopped onions and frozen carrots will cut back on your prep time. You can also opt for ginger paste (refrigerated or frozen), so you barely even have to break out your knife!
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Carrot and Orange Soup (dairy free)
- 2 tablespoon Olive OIl
- 1 Red Onion, finely diced
- 2 cloves Garlic, minced
- 1 teaspoon Dried Chili Flakes, or swap in ½ of a fresh chili, minced.
- 2 tablespoon Honey
- 8 Carrots, cleaned well and chopped into even chunks
- 4 C Chicken Stock
- 1 Orange, juiced
- Salt and Pepper, to taste
- Fresh Cilantro
- Yogurt, Sour Cream or Cream
- Dice the onions and chop the carrots into even sized chunks.
- Add the olive oil and sauté the onions and garlic until softened .
- Add the carrots and honey and stir to combine for another minute.
- Add the chicken stock and cook on medium heat for 40 mins or until the carrots are tender.
- Blend the soup using an immersion blender or food processor until smooth and creamy.
- Add the orange juice and simmer for another 5 minutes. Season with salt and pepper to taste.
- Garnish as desired and serve!
- Always keep frozen onions on hand. If you're extra tired, having pre-chopped onions can make all the difference in the world! No need to defrost before using.
- Feel free to use frozen carrots, too! To make this an entirely pantry friendly meal, frozen carrots are a great way to go because they are already prepped. You can also opt to use baby carrots, which are similarly sized and small enough for the saucepan.
- Dress it up with a little garnish. Take a meal that looks vibrant (albeit plain) to a restaurant worthy dish with a quick drizzle of cream or cold pressed olive oil, some fresh coriander leaves, or a dollop of sour cream or greek yogurt.
- Give it time. This orange and carrot soup will taste even better after a night in the fridge.
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
© Souvlaki For the Soul
This post was first published in July of 2013 put was republished with new pics and information in December 2021.
Today was cold and rather dreary. I'd have gone for soup too. This looks delicious and would have kept you nice and warm.
love your photos!
A comforting and heathy soup that is perfect for the colder days. What a wonderful combination of flavors and ingredients!
Soup is just about my favourite thing at this time of the year - and this one looks to be perfectly warming. Yum!
Have never though to combine carrot soup with oranges. Love the addition of ginger too!
What should I eat for breakfas
oh, what a perfect mix of flavors. You know how to surprise us 🙂
totally delicious and the photography is brilliant just discovered this blog.
Gorgeous styling Peter, and the soup sounds like a perfect winter warmer, I do love a hint of orange zest in my red bean soup, just like this one! 😀
Lisa @ Greek Vegetarian
What a brilliant combination of flavours – orange and carrot, yum! And coriander chilli butter – genius! This is the kind of soup that would work in both summer and winter. Just gorgeous..
Really great combo peter! I have never made carrot soup before. I really love the orange in it, sorta reminds me of that Moroccan carrot salad. I am still thinking the it is winter in Aus, so bring on the soup.
What a very beautiful pictures
Such incredibly beautiful, dark, and moody photography. And this meals sounds delicious. Inspiring me to make more pureed soups!
Love love love this soup - pot simmering away now. Thank you so much for the recipe have made it several times and it never fails to lift my spirits. It just tastes amazing.