Carrot Recipes

Creamy Carrot Soup
This recipe has only 7 ingredients… is simple to make and does not need cream to make it creamy!  What makes it creamy and  delicious? ...those yummy carrots from the Farmers Market.  You just puree them.  A handheld immersion blender is great for this… but a blender will do, even an old fashioned food mill.
  1. Ginger adds a lovely freshness and plays well with the carrots’ sweetness.
  2. Onion and garlic give it depth of flavor.
  3. Extra-virgin olive oil adds richness.
  4. Apple cider vinegar or orange juice makes it bright & tangy.
  5. And veggie broth lets the blender blades spin and ties the soup together.
  6. Season to taste with salt and freshly ground pepper.  Add a touch or maple syrup for sweetness if you’d like! (You can make your own broth from the scraps you would normally dispose: paper-skins, peels and pieces of onion, fennel, carrots, radishes, turnips, leeks,etc.… just simmer for about 15 minutes, strain and it’s ready to use or store in the refrigerator for a week…) I don’t peel my carrots, too many nutrients are lost.
  7. Top with toasted pumpkin seeds for added protein and little crunch.


  • 1 tablespoon extra-virgin olive oil
  • 2 large yellow onions, chopped
  • 3 garlic cloves, smashed
  • 4 heaping cups chopped carrots (1 full bunch)
  • 2-3 teaspoons grated fresh ginger (about 2 inches of fresh)
  • 1 tablespoon apple cider vinegar
  • 5 cups vegetable broth (possibly more to desired thickness)
  • Sea salt and fresh black pepper
  • 2-3 teaspoons maple syrup, to taste (optional)
  • coconut milk or plain yogurt, or even pomegranate ‘seeds’ for garnish (optional)
  • Chipotle peppers, canned in Adobo Sauce for Southwest Chipotle-Carrot Variation
  • Toasted pumpkin seed for crunch and added protein


  1. Heat the olive oil in a large pot over medium heat. Add the onions and a generous pinch of salt and pepper and cook until softened, stirring occasionally, about 8 minutes. Add the smashed garlic cloves (they’ll get blended later) and chopped carrots to the pot and cook about 8 minutes more, stirring occasionally.
  2. Stir in the ginger, then add the apple cider vinegar, and then add 3 to 4 cups of broth, depending on your desired consistency. Reduce to a simmer and cook until the carrots are soft, about 30 minutes.
  3. Let cool slightly and Blend with immersion blender or carefully transfer in batches to a blender. Blend until smooth, adding more broth if necessary. Taste and adjust seasonings. 
  4. Add maple syrup, if desired.
  5. Serve with a drizzle of coconut milk or yogurt, toasted pumpkin seeds or fresh herbs,  if desired.

For those who prefer a spicy variation try Southwestern Chipotle Carrot Soup.  Substitute for the ginger, at the end of Step 2,  1-2-3 chipotle peppers (depending on your heat preference- you can always add more…) and about a tablespoon of the adobe sauce in which they were packed. Puree altogether with the carrot-veggie mixture.

This version really makes your tastebuds dance, especially if you top with toasted pumpkin seeds.  (You can ‘toast’ them in a sauté pan over medium-high heat.  Swirl them in the pan so they don’t burn… until they begin to pop and just begin to give off a hint of smoky fragrance… but take care not to burn them.) Or you can purchase them roasted with a touch of sea salt.  These add a satisfying touch of crunch and are a great source of protein and unsaturated fats, including omega-3 fatty acids. They also contain iron, calcium, B2, folate and beta-carotene, which the body converts into vitamin A. 


Other variations: Lemony Carrot and Cauliflower Soup


Serving suggestions:  

Fresh Autumn Kale Salad: 

  • Any kind of kale, curly or baby (Rolling Hills and Blooming Glen farms),
  • sliced pears (Solebury Orchard),
  • ricotta cheese (Fulpers Dairy) 
  • sprinkle with a few dried cranberries and 
  • dress with a simple balsamic and olive oil splash. 
  • Avocado is a perfect addition if you have a lovely ripe one.

The quickest way to add nutritious, low carb, potassium and  phyto-nutrient loaded, color and yummy deliciousness  to your dinner:

 Roasted Squash or Carrots


Preheat oven to 425 degrees. Halve and deseed an acorn squash, butternut squash, kabocha squash… then with a sharp knife, carefully slice squash into arcs about 1 ½-2 inches thick.  If preparing carrots, just scrub them and leave whole. Toss with extra virgin olive oil or avocado oil, salt and pepper to taste.  Lay flat on a cookie sheet (preferably non-stick) and roast in the oven until fork tender or about 25 minutes.  The arcs should be browned and slightly caramelized on the pan side (you can flip and roast for an additional 5 minutes to brown the second side if you like).   For a variation, sprinkle with cinnamon and ground chipotle pepper powder before roasting.  Serve as a side dish, a garnish for soups, to accompany a roast or to steal the show on a warm salad of Asian greens.

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