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Carrot and orange soup bowls with pumpkin seeds and parsley

Carrot and Orange Soup

  • Author: caroline
  • Total Time: 40 minutes
  • Yield: 1 1x
  • Diet: Vegan


A delicious, creamy & super flavoursome carrot and orange soup. A perfect light lunch or starter with sweet & zesty notes & a small kick of warming chilli.

The default recipe makes one portion.


  • 1 tsp olive oil
  • 100g / 3.5oz carrots, sliced
  • 1/2 onion, sliced
  • 1 garlic clove, crushed or minced
  • 250ml / 1 cup vegetable stock
  • 1/2 orange, juiced + zest (see note 1)
  • small pinch chilli flakes (see note 2)
  • roasted pumpkin seeds and chopped parsley to serve (optional)


  1. Heat the olive oil in a large pan over medium-high heat. Add the onion and carrot and cook for 6-8 minutes until softened.
  2. Add the garlic and cook for a further minute. 
  3. Add the stock, orange juice and zest and the chilli flakes. Season well and bring to a simmer and cook for 20 minutes. (see note 3)
  4. Transfer to a heatproof blender or use an immersion blender to blitz. Season to taste.


  1. I strongly recommend freshly juicing the orange, as pre-made juices typically have a lot of added sugar.
  2. If you’re not a fan of the heat, skip the chilli flakes.
  3. Make sure to simmer the soup and not boil it as you’ll lose a lot of liquid and also nutrients from the veg. 
  4. Leftovers can be kept in the fridge for up to 3 days or frozen for up to 3 months. Defrost thoroughly before using and reheat on the hob/stove or microwave.
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Category: Soup
  • Method: Hob / Stove
  • Cuisine: British


  • Serving Size: 1
  • Calories: 210
  • Fat: 10g
  • Carbohydrates: 25g
  • Protein: 6g

Keywords: soup, carrot, orange, lunch, healthy, low fat, light, starter, appetizer