Low-fat carrot soup

(19 ratings)

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Three-step carrot soup, Change4Life
Three-step carrot soup, Change4Life
  • Serves: 4

  • Prep time:

  • Cooking time:

  • Total time:

  • Skill level: Easy peasy

  • Costs: Cheap as chips

This low-fat carrot soup is so easy to make. Four simple ingredients and three easy steps to make this warming warming soup. Serve it with crusty wholemeal bread for a healthy lunch or starter. This recipe serves 4 people and will take around 40 mins to prepare and cook. A portion of this mouth-watering low-fat soup works out at only 103 calories per serving and 3g of fat per serving. It's a real winner if you're trying to be healthy and want to get 1 of your 5-a-day in one meal. Leftovers can be stored in the fridge for up to 3 days or in the freezer for up to 1 month.


  • 1 large onion, chopped
  • 500g carrots, chopped
  • 1.2 litres (2 pints) vegetable stock
  • 100g low-fat soft cheese
  • Ground black pepper

Top tip: Have a go at using 500g of chopped butternut squash instead of carrots. You’ll need to peel it and scoop out the seeds before chopping it into chunks. Cover, cool and refrigerate the soup, using it within 3 days of making it and re-heat it thoroughly before serving.


  1. Put the onion and carrots into a large saucepan with the stock.
  2. Bring up to the boil, then reduce the heat and simmer, partially covered, for 20-25 mins, or until the vegetables are tender.
  3. Blend the soup to a puree using a hand-held stick blender or transfer to a food processor or blender and whizz until smooth. Add the soft cheese and blend again until it is thoroughly mixed in. Reheat gently, then serve.

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Nutritional information per portion

  • Low
  • Med
  • High
  • Calories 103(kcal)
  • Fat 3.0g
  • Saturates 1.4g
  • Sugars 13.5g
  • Salt 1.0g

This nutritional information is only a guide and is based on 2,000 calories per day. For more information on eating a healthy diet, please visit the Food Standards Agency website.

Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.

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