This heart healthy carrot soup is a vibrant and creamy dish perfect for a low-sodium, vegetarian meal! Packed with fresh carrots, a hint of thyme, and a touch of orange juice, it’s a naturally sweet, cholesterol-friendly soup that’s both nutritious and delicious. Serve it as a light starter or a comforting main course.
For more wholesome options, explore our Heart Healthy Soup Collection. We'll also share tips for getting the perfect creamy texture.
This soup is designed to support cardiovascular health by minimizing ingredients that contribute to high blood pressure and cholesterol. The recipe relies on the natural sweetness of carrots and orange juice instead of added sugars, and uses heart-friendly fats. Its simple, whole-food ingredients provide essential nutrients without excess sodium or saturated fat.
To thicken this soup without adding unhealthy fats, you can simmer it uncovered for an extra 10-15 minutes to allow some liquid to evaporate. Alternatively, you can blend in a small amount of the nonfat Greek yogurt directly into the soup base.
Yes, this carrot soup is an excellent choice for a low-cholesterol diet. It contains only 1mg of cholesterol per serving and is made with ingredients that are naturally free of dietary cholesterol.
The primary benefits include supporting heart health due to its low sodium and cholesterol content, providing antioxidants like beta-carotene, and offering a good source of dietary fiber. It's a nutritious way to enjoy vegetables.
Yes, this recipe is specifically designed to be suitable for a diet aimed at managing high blood pressure. Its very low sodium content (145mg) is a key factor, as high sodium intake is a major contributor to hypertension.
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Recipe yields 6 servings
Make soup: Lightly coat a large saucepan with nonstick cooking spray and heat over medium heat. Add shallots and carrots and sauté for 5 minutes. Reduce heat and simmer, covered, for 10 minutes or until softened. Add carrot juice, water, orange juice and thyme. Bring to a boil; reduce heat and simmer, covered, for 20 minutes.
In a blender, purée soup mixture until smooth. Add orange zest and black pepper and stir to combine.
Make yogurt topping: In a small bowl, combine yogurt, coconut powder, chopped mint and honey and whisk until combined.
Garnish each serving with a dollop of yogurt topping, orange slices and mint leaves.
This recipe is best prepared on the stovetop as written to ensure the vegetables soften properly before blending. Using a high-powered blender will yield the creamiest result.