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Creamy Carrot Soup Without Cream Recipe loaded with carrots, potatoes, chicken, brown rice, paprika, coriander and without cream or coconut milk. | ifoodreal.com

Healthy carrot soup made with carrots from Alberta. And potatoes too. Then paprika and coriander fried, of course, 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 (I hate them with all my heart).

Good news: less recycling for me. Bad news: more washing and peeling for me.

Creamy Carrot Soup Without Cream Recipe loaded with carrots, potatoes, chicken, brown rice, paprika, coriander and without cream or coconut milk. | ifoodreal.com

Didn’t you know that garbage bags make the best method of transportation for stuff?! For example, produce from the farm. Or salmon when fishing. How about clothes when moving or donating?! Garbage bags rule.

Every day now I go into a garage and stare at my collection of produce on a floor. Produce that is growing roots already. My mom is a true Ukrainian mom that pours her heart and soul into feeding kids. She always told me as long as we are fed and safe, it is all good. I kinda agree…Snickers and a TV would not hurt.

So, whenever she comes I always end up with garbage bags of produce and deer meat. Beet brownies? I might go that weird route, who knows.

Creamy Carrot Soup Without Cream Recipe loaded with carrots, potatoes, chicken, brown rice, paprika, coriander and without cream or coconut milk. | ifoodreal.com

Yesterday on the line were carrots to make healthy and creamy cream of carrot soup without cream, obviously. I don’t cook with cream. Not that it will kill us but it could eventually. To use a little bit is fine by me but I am so used to life without cream. Better no cream.

And no coconut milk. Every cream soup can’t be cooked with coconut milk. Technically it can be but I will be sick of it.

I might as well have called this carrot and coriander soup. Two of them go together oh so well. But then I loaded this creamy carrot soup recipe with shredded chicken and based on the chicken stock. I made my own with 1/2 a whole chicken mom left for me. While we were in Mexico, mom used the other half to make soup and meatballs. I have been telling you all along a Ukrainian woman makes 3 meals out of 1 chicken. I told you.

Creamy Carrot Soup Without Cream Recipe loaded with carrots, potatoes, chicken, brown rice, paprika, coriander and without cream or coconut milk. | ifoodreal.com

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. Like who possibly can have a watered down puree of carrots, even with heavy cream, for lunch or dinner and be full?!

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.

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 avocado bisque with shrimp, sun dried tomato soup and healthy cauliflower soup.

Healthy Carrot Soup

Healthy Carrot Soup


  • 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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    • Olena

      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.:)

    • Olena

      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. Laurie

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

    • Olena

      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.

  2. Gidde

    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?


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