Creamy Carrot Soup with Parsley Pesto
This velvety carrot soup is pleasantly light, gentle on the stomach and, thanks to the fresh parsley pesto, a real showstopper at the table. The silky texture comes from lightly whipped cream that's folded in at the end. It works just as well as an elegant starter as it does a light main. If you like, serve it with a few prawns or toasted sunflower seeds for a bit more bite.
Ingredients
- 300 g carrots
- 1 onion
- 1 small leek
- butter or vegetable oil, for sautéing
- 1 l vegetable stock
- 100 g double cream
- salt and freshly ground pepper
- 1-2 tsp marjoram
- 1 splash lemon juice, freshly squeezed
- 1 small bunch parsley, for the pesto; or use frozen chopped parsley
- 4 tbsp olive oil, for the pesto
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 4 Servings |
|---|---|---|
| Calories | 175 kcal | 700 kcal |
| Carbohydrates | 10 g | 40 g |
| Protein | 3 g | 12 g |
| Fat | 13 g | 52 g |
| Fibre | 3 g | 12 g |
| of which sugar | 6 g | 24 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Wash and finely chop the carrots, onion and leek.
- Heat a little butter or oil in a pot and sauté the vegetables until softened. Pour in the vegetable stock and let everything simmer for 20 minutes.
- Meanwhile, lightly whip the cream until just thickened.
- Blend the cooked vegetables until smooth, then fold in the whipped cream. Season to taste with salt, pepper, marjoram and a splash of lemon juice.
- For the parsley pesto, wash the parsley and chop it finely, then mix with the olive oil. For an especially smooth pesto, blitz both together in a blender. For a quick version, use frozen chopped parsley.
- Ladle the creamy carrot soup into deep bowls and swirl the parsley pesto over the top.
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Nutrition facts per serving (estimate)
| Calories | 175 kcal |
|---|---|
| Carbohydrates | 10 g |
| Protein | 3 g |
| Fat | 13 g |
| Fibre | 3 g |
| of which sugar | 6 g |
Frequently asked questions
Can I make this carrot soup vegan?
Yes. Swap the cream for a plant-based alternative such as oat cream or coconut cream, and use oil instead of butter.
How long does the soup keep?
Covered in the fridge, it keeps for about 2 to 3 days. It's best to make the parsley pesto fresh or store it separately.
What can I serve with the carrot soup?
Prawns, toasted sunflower seeds or crunchy croutons all work well for a bit more bite.
Can I freeze the soup?
The soup freezes well without the cream. Stir in fresh cream and pesto only after thawing and reheating.
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