Healthy Carrot Soup with Chicken

Healthy Carrot Soup Recipe with carrots, potatoes, chicken, brown rice, paprika, coriander and without cream or coconut milk. |

Healthy carrot soup made with carrots from Alberta. And potatoes too. Then paprika and coriander sauteed with onion and garlic. Everything cooked in homemade chicken stock with tender organic chicken. Yes, you can use store bought to save on time but not money. Depends on a day. I get it.

My garage’s floor is covered with bags and boxes lined with newspaper full of mom’s earthy produce. Not exaggerating at all, she brought about 20 lbs of tomatoes, 15 lbs of beets, 30 lbs of potatoes and about 10 lbs of carrots. All organic, full of dirt, cracked, oddly shaped and with some creatures. Like real stuff. Not washed, not bagged, not tied with a cute due date clip.

Healthy Carrot Soup Recipe with carrots, potatoes, chicken, brown rice, paprika, coriander and without cream or coconut milk. |


Healthy Carrot Soup Recipe with carrots, potatoes, chicken, brown rice, paprika, coriander and without cream or coconut milk. |

I might as well have called it “carrot and coriander soup” but then chicken. I have been telling you all along a Ukrainian woman makes three dinners from one whole chicken.

Then what is a soup without a grain and filling starch?! I cooked some long grain brown rice. I mean all those creamy soups with one single vegetable look oh so good but that stuff won’t fly in my house. No, you can technically open a can of Campbells, be full for 40 minutes and eat a bag of potato chips for a snack. Sure. Then we have millions of confused people thinking their “healthy” daily sodium intake should be like 5 mg. So, I better keep eating my cans and bags that have only like 20 mg of sodium per serving and Olena’s chicken zucchini casserole is like 500mg. OMG. Like if you are born today in North America you almost have no chance to eat real food.

Healthy Carrot Soup Recipe with carrots, potatoes, chicken, brown rice, paprika, coriander and without cream or coconut milk. |

PLEASE show people what you eat! That is in case you cook from iFOODreal. And please tell people they can eat 1500-2300 mg of sodium per day. That is like 3 servings of lazy cabbage rolls. And fruit, and PB, and yogurt, and chocolate do not have sodium literally.

My friends, real food is dirty, affordable and medication free. It just needs a bit of your love and sweat. Enjoy!

Looking for more healthy creamy soup recipes without cream? Check out my healthy broccoli cheese soupsun dried tomato soup and healthy cauliflower soup.


Healthy Carrot Soup with Chicken

Healthy Carrot Soup with Chicken


  • 2-3 lbs any chicken meat*
  • 1 1/2 cups brown rice, rinsed & drained
  • 1 large onion, diced
  • 4 garlic cloves, coarsely chopped
  • 7 cups carrots, diced
  • 4 cups potatoes, diced
  • 2 tbsp coconut or avocado oil
  • 2 tsp paprika
  • 2 tsp coriander, ground
  • 10 cups chicken stock*
  • 2 tsp himalayan pink salt**
  • Ground black pepper, to taste


  1. How to make chicken stock (see notes for other option): Rinse chicken meat, place in a large pot and cover with a few gallons of cold water. Cover half way and bring to a boil. Reduce heat to low-medium and cook for an hour or so, skimming the foam on top occasionally.
  2. When chicken stock is ready it is time to cook brown rice as per package instructions or 1:2 ratio for 40 minutes.
  3. While brown rice is cooking, make the soup. Preheat large stainless steel pot or dutch oven on medium heat and swirl oil to coat. Add onion and garlic; cook for 3 minutes, stirring occasionally. Add paprika and coriander; cook for 1 minute, stirring once. Add carrots and cook for another 5 minutes.
  4. Add previously cooked chicken stock, potatoes, salt and pepper. Bring to a boil, cover and cook on medium for 20 minutes. In the meanwhile, shred cooked chicken using 2 forks.
  5. Using an immersion blender, puree soup in the pot. Add cooked brown rice and shredded chicken. Voila. Let stand for 10-15 minutes to let flavours marry each other if you are not too hungry. Serve hot.
  6. Storage Instructions: Refrigerate in an airtight container for up to 5 days or freeze for up to 3 months.


*You can either make your own chicken stock with chicken or use store bought cooked (roasted) chicken and carton chicken broth (buy organic low sodium!) to save time but not money. Good cuts of chicken to make stock with: whole chicken, thighs, legs, drumsticks. I used 1/2 whole chicken and was left with plenty of stock for future use. **Use less salt if using store bought chicken stock. I used unsalted homemade one.

Nutritional Info

Servings Per Recipe: 10

Amount Per Serving = 2 cups:
Calories: 284.8
Total Fat: 6.7 g
Cholesterol: 41.4 mg
Sodium: 582.4 mg
Total Carbs: 41.1 g
Dietary Fiber: 5.4 g
Protein: 18.0 g
WW Points+: 7

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8 comments on “Healthy Carrot Soup with Chicken

  1. This recipe looks so delicious! I was thinking of making this one in a slow cooker and I’m wondering how much liquid you think I should use? I’m guessing maybe half (5 cups of broth) What do you think?

  2. Hi Olena! Any substitute you recommend for the potatoes? Are they essential to the creaminess of the dish? Thank you! 🙂

    1. Hi Laurie. Can sub with sweet potato or skip overall. Soup will be still creamy especially after it sits for a few hours or the next day. You can also blend a bit of soup with a bit of cooked rice in a separate bowl and pour back into the pot. I have done that with many soups.

    1. Hi Beth. Oh you are gonna go my route with a real chicken. That a girl! It is a perfect dish for the weekend – feeds a crowd a few times so you can relax with a glass of wine or a book instead of slaving in the kitchen. I swear by soups – they are a lifesaver!

    1. You are very welcome, Lynne! I think that must have been a different soup because I just posted this cream of carrot soup. Maybe squash or red lentil one…Anyways, I am glad you love it all.:)

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