This recipe for creamy carrot soup is so easy and quick. The basis of a Mediterranean diet is fresh food, prepared with minimal ingredients.  This soup is a perfect example of that. In this carrot soup recipe, you really get to taste the flavors of the fresh vegetables.

This creamy carrot soup has no fat because you don’t use cream to thicken it. Yet it is creamy and comforting because we use potato as a thickener. This significantly reduce the calories in this soup without diminishing its favor and texture.

Here is what you’ll need:

    • 1 pound of carrots
    • 1 small onion
    • half of a potato
    • water
    • salt, pepper, and whatever herbs you like

It doesn’t get much simpler and purer than that.

You can use this basic recipe and substitute your favor vegetable. I’ve used this same recipe with turnips, asparagus, peas, parsnips, and a mix of vegetables. Choose your favorites.

carrot soup

Creamy Carrot Soup

A no-fat creamy soup that celebrates the flavor of carrots.
Prep Time 10 minutes
Cook Time 20 minutes
Course Soup
Cuisine American, Mediterranean


  • 1 lb carrots
  • 1 small onion
  • 1/2 russet potato
  • 2-3 rosemary sprigs
  • 1/2 tsp salt divided
  • 1/4 black pepper


  • Chop carrots, onion, and potato and put into a medium-size soup pot. Add rosemary, 1/4 teaspoon of salt, and enough water to cover the vegetables. Cover and boil until vegetables are soft.
  • Pull the veggies out with a slotted spoon and put into a food processor or blender. Discard the rosemary. Reserve the cooking liquid.
  • Puree the vegetables until smooth, and stir back into the water until well blended.
  • Season with the remaining salt and black pepper.
  • Bring mixture back to a simmer until cooked through. If the soup is too thick, add a little water until you get your desired consistency.
  • Serve immediately with fresh warm bread.


The potato acts as a thickener so you don't have to use milk or cream. This significantly reduces the calories in this soup.
Rosemary works well with carrots, but you can use any herbs you like best. Marjoram or ginger work well.
Use this basic recipe and substitute your favor vegetable. It works well with asparagus, peas, parsnips, or a mix of vegetables. Choose your favorites.
Keyword carrots, soup