by Olena

Healthy Carrot Soup Recipe

by Olena

5 from 2 reviews

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.

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

How to Make Healthy Carrot Soup

  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.

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

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Healthy Carrot Soup Recipe

5 from 2 reviews

Easy and Healthy Carrot Soup Recipe loaded with vegetables, chicken and brown rice for a wholesome meal. It freezes beautifully as well!

  • Author: ifoodreal.com
  • Prep Time: 10 minutes
  • Cook Time: 2 hours 8 minutes
  • Total Time: 2 hours 18 minutes
  • Yield: 10 servings 1x
Scale

Ingredients

  • 23 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 salt
  • Ground black pepper, to taste

Instructions

  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.

Store: Refrigerate in an airtight container for up to 5 days or freeze for up to 3 months.

Notes

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.

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

11 comments on “Healthy Carrot Soup Recipe

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  1. I normally don’t leave a rating for recipes I have done, but this one deserves a rating. I didn’t have any chicken and without it was scrumptious. However for some protein, I added black bean oat patty balls, and was not bad. Thank you for this lovely recipe, because I absolutely didn’t have anything major left in the fridge or pantry.

    1. 🙂 You are very welcome!!! This soup is hearty. I am confident you can make soup any time with “almost nothing”. I had a friend who made soup with sauteed onion, spinach and eggs dropped right in there.

  2. 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?

    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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