Spicy carrot soup

Spicy carrot soup is quick and easy to make, low cost and nutritious and, served with a wholemeal roll, it provides a light yet filling lunch. Carrots are a great source of nutrients which help to keep the immune system healthy

Cooking time

40 minutes




  • 2 tbsp vegetable oil
  • 1 large onion, peeled and finely chopped
  • 1 clove garlic, crushed or finely chopped
  • 1 red chillli, deseeded and finely chopped or a pinch of chilli flakes
  • 5cm piece fresh root ginger, peeled and finely chopped, or a generous pinch of powdered ginger
  • 750g carrots, peeled and roughly chopped
  • 900ml chicken or vegetable stock
  • 150ml orange juice
  • Salt and black pepper, to taste
  • Fresh chives to garnish, optional


  • Heat the oil in large, non-stick saucepan, add the onion and cook over a medium heat for 3-4 minutes. Add the garlic, ginger, chilli, carrots and continue to cook for a further five minutes, stirring occasionally.
  • Add the stock, orange juice and seasoning to taste, bring to the boil.
  • Reduce the heat, cover and simmer for 30 minutes, or until the carrots are soft.
  • Transfer the soup to a food processor, liquidiser or use a stick blender and puree until smooth.
  • Return to the pan and reheat gently. Ladle the soup into serving bowls and garnish with finely chopped chives.

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