Description

This Spiced Carrot and Apple Soup is a creamy, comforting blend of sweet carrots, tart apples, and warming spices. It’s an easy one-pot recipe that’s perfect for lunch, dinner, or meal prep during cooler months.

Ingredients

1 lb (450 g) carrots, scrubbed and chopped

2 medium apples (about 1 lb or 450 g), cored and chopped

1 large onion, diced

2 cloves garlic, minced

4 cups (1 liter) vegetable broth

1 tsp ground cinnamon

1/2 tsp ground nutmeg

1/2 tsp ground ginger

1/4 tsp ground cumin

2 tbsp olive oil

Salt and pepper, to taste

1/4 cup heavy cream or coconut milk (optional)

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Instructions

Scrub and chop the carrots into even pieces. Core and chop the apples, dice the onion, and mince the garlic.
For deeper flavor, optionally roast the carrots and apples at 400°F (200°C) until lightly browned.
Heat the olive oil in a large pot over medium heat.
Sauté the onion and garlic for about 5 minutes until softened and fragrant.
Add the carrots and apples and cook for another 5 minutes, stirring occasionally.
Stir in the cinnamon, nutmeg, ginger, and cumin, cooking for 20 to 30 seconds until fragrant.
Pour in the vegetable broth, reserving 1/2 to 1 cup if desired for adjusting consistency later. Bring to a boil.
Reduce the heat and simmer for 20 to 25 minutes, or until the carrots are tender.
Remove from the heat and let the soup cool slightly.
Blend until smooth using an immersion blender or countertop blender.
Add the reserved broth as needed to reach your desired consistency.
Stir in the optional heavy cream or coconut milk for extra creaminess.
Season with salt and pepper to taste and gently reheat if necessary before serving.

Notes

Roasting the carrots and apples before cooking adds a deeper caramelized flavor.

Use coconut milk or oat cream for a dairy-free version.

Add cooked lentils or white beans for a heartier soup.

Finish with a squeeze of lemon juice or apple cider vinegar for extra brightness.

Top with toasted pepitas, fresh herbs, apple slices, or a drizzle of cream before serving.

Store in the refrigerator for up to 4 days or freeze for up to 3 months. Add cream after reheating if freezing.

Nutrition

Serving Size: 1 bowl
Calories: 180 kcal
Sugar: 14 g
Sodium: 620 mg
Fat: 8 g
Saturated Fat: 1.5 g
Unsaturated Fat: 6 g
Trans Fat: 0 g
Carbohydrates: 27 g
Fiber: 6 g
Protein: 3 g
Cholesterol: 0 mg