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Hearty Carrot & Potato Soup

A great Autumn vegetable soup to ward off the chill.


There is something about Autumn that makes me crave root vegetables, and this simple soup recipe hits the mark every time.


It's been a favourite of mine since I was a child. I can remember my mother making this whenever the weather started to cool and a chill set in. She would pair it with fresh-baked rye bread that would bring out the sweetness of the carrots and the sour of the bread.


This recipe will make 2 large servings (or 4 small servings of 160 calories) and at just 320 calories per serving, adding a slice of rye would still keep it under a 400-calorie meal cap.


If you want to include other root vegetables, some options that work well include sweet potato and turnip.


To reduce fat, eliminate the butter/oil by using a bit of the stock to begin the cooking process with the onions before adding in the vegetables and the remainder of the stock.

 

Ingredients

(Makes 2 large servings)

  • 4 medium white or yellow potatoes, peeled and cubed

  • 2 large carrots, peeled and chopped

  • 1 medium sweet onion, diced

  • 4 cups chicken or vegetable stock

  • 1 teaspoon butter, margarine, or avocado oil

  • salt & pepper to taste

 

Directions

In a medium soup pot, or large saucepan, over medium-high heat, melt the butter, margarine, or heat the oil, then sauté the onion until it begins to soften (approx. 4 minutes). Add the vegetables and stir to incorporate them into the onion. Let cook for 5 minutes, stirring regularly.

Add the stock and increase the heat to high until it comes to a boil. Once boiling, reduce the heat to medium and bring it to a gentle rolling boil. Cover the pot with a lid and allow to boil, stirring periodically, until the potatoes and carrots are fork tender (20 to 30 minutes).


Remove from heat then, using a potato masher, break down the vegetables until the soup is smooth.


Serve with hearty artisan rye bread, or sweet and sour rye.

 
 

Nutritional Information Per Serving:

total calories = 320 | total fat (using butter) = 2.445g | saturated fat = 1.254g | cholesterol = 6.25mg | sodium (using Knorr instant chicken stock) = 1,647mg | carbohydrates = 79.18g | dietary fibre = 4.9g | sugars = 19.09g | protein = 9.39g

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