Carrot Soup to warm the soul

Article by
Catherine O'Keeffe.

Carrots are versatile, inexpensive and nutritious and at this time of year when Irish carrots are in season, with cold dark evenings a soup is ideal. The below is a lovely easy recipe from Fiona Staunton of Fiona's Food for Life and a great way to get those essential vegetables in during menopause.

Serves 4                                         Prep time 15 mins plus cooking
1 onion, chopped
2 cloves garlic, crushed
2 sticks celery, finely sliced
1 leek, finely sliced
1 potato, peeled & chopped
450g carrots
1.2 L stock
pepper and salt


Saute the onion, garlic, celery and leek to a pan with 1-2cm water until the water has evaporated.  Season with pepper and salt.
Peel and slice the carrots and them together with the stock and potatoes to the saucepan
Cover and simmer for approx 20 mins until the carrots are tender.
Blend the soup to a smooth consistency, taste and season.


Carrot and Orange soup: Add orange zest and juice at the end of making the soup - zest of one and juice of 2 for this recipe.

Carrot and coriander soup: Add 1 tsp ground coriander once the water has evaporated when sauteing the onions in water, garnish with freshly chopped coriander.

Carrot, ginger and cumin soup: Add an 8cm piece of ginger grated and 2 tsp ground cumin when the water has evaporated from the onions.

Indian spiced carrot soup: After the water has evaporated from the onions add, 1 tsp ground coriander, 1 tsp cumin, 1/2 tsp. turmeric and 5cm piece of ginger grated, add juice half a lime just before serving.

Carrot and lentil soup: Add 140g split red lentils instead of the potato and add 2 tsp ground cumin.

Serving suggestion:
Serve warm in a bowl with a slice of sourdough bread.  It is nice topped with a swirl of natural yoghurt, milk kefir or cream.

Carrot soup keeps for 2-3 days in the fridge and freezes well, however with the carrot and orange variation, it is best to freeze without the orange and add it later as it can get bitter.


Fiona Staunton is a Ballymaloe trained Chef and has a degree in Education from Trinity College Dublin.  Her aim is to get the nation cooking from scratch.  She achieves this through live cookery demos, in the workplace, her kitchen, a clients kitchen or through TV and video.  She uses her skills and knowledge to demystify the cooking process and inspire you to cook from scratch and ditch the processed foods.  For more details check out her website


Privacy Policy