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Creamy carrot and orange spiced soup recipe

Creamy carrot and orange spiced soup recipe

32 ratings

Simple to make and very good to eat, the sweet flavours of carrots paired with citrussy oranges makes this delicious and creamy bowl of soup a lovely meal to keep you warm. See method

  • Serves 4
  • 15mins to prepare and 25mins to cook
  • 230 calories / serving


  • 1 tbsp olive oil, for frying
  • 1 onion
  • 2 garlic cloves
  • 625g carrots
  • 1tbsp ground cumin
  • 1 red chilli
  • 200g (7oz) baby new potatoes
  • 1 litre (1 3/4pts) vegetable stock
  • 2tbsp 4 Seed Mix
  • 3 Suntrail Farms oranges
  • 100g (3 1/2oz) half fat crème fraîche
  • small bunch chives
If you haven't got any new potatoes, try dicing a large white potato instead

Each serving contains

  • Energy

  • Fat

    9g 13%
  • Saturates

    2g 10%
  • Sugars

    19g 21%
  • Salt

    2.4g 40%

of the reference intake
Carbohydrate 34.4g Protein 6.6g Fibre 9.4g


  1. Heat the olive oil in a large saucepan, add the onion, garlic, carrots, cumin and red chilli and sauté for 10 minutes covered with a lid.
  2. Add the new potatoes, pour over the vegetable stock, cover, and leave to simmer for 15 minutes.
  3. Meanwhile, heat a large frying pan over a medium heat and dry fry the seeds for 1-2 minutes until lightly toasted. Set aside.
  4. Stir the orange zest and juice through the soup then, using a stick blender or food processor, blend until smooth. Return to the pan and heat slightly if necessary.
  5. Divide the soup between four bowls and garnish with a spoonful of crème fraîche, a scattering of toasted seeds and a few chives.

See more soup recipes

Freezing and defrosting guidelines

Make the soup, then leave to cool at room temperature. Freeze (without garnishes or toppings) in a rigid container, leaving a bit of space for expansion, for up to 1-3 months. Reheat either from frozen or defrost in the fridge overnight. Once piping hot, add toppings or garnishes and serve.

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