Smooth Carrot & Orange Soup

The bright orange colour of this soup is striking and the flavour will even appeal to non-carrot lovers. It’s also quick and easy to make.


  • 2 TBSP extra virgin olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, crushed
  • 3 tsp fresh ginger, grated
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • Shake of cayenne pepper
  • 1 kg carrots, peeled and roughly sliced into 1 cm rings
  • 1 medium sweet potato, peeled and roughly sliced into 1 cm rings
  • 1.25 litres of chicken-style all vegetable stock
  • Juice of 1 orange
  • Salt, to taste
  • ½ bunch coriander, chopped


  1. Heat the oil and sauté the onion and garlic until soft.
  2. Add the ginger, spices and cayenne and cook for a further 30 seconds.
  3. Add the carrot, sweet potato and stock, cover with lid, and bring to the boil.
  4. Reduce the heat and simmer, half covered, for approximately 15 minutes until the vegetables are cooked.
  5. Puree the contents until smooth and stir through orange juice. Season with salt, to taste, and add a little more boiling water if you desire a thinner consistency.
  6. Serve hot sprinkled with coriander.

Serves 8

  • Make an instant stock by dissolving 2 Massel stock cubes in 1.25 litres water.

Per serve: energy 407 kJ (97 Cal); protein 2 g; fat 5 g; saturated fat 1 g; cholesterol 0 mg; carbohydrate 12 g; fibre 5 g; calcium 54 mg; iron 1 mg