Carrot and apple soup Vegan

Name: Carrot and apple soup
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 persons
Cuisine: World
Ingredients: about 1 kg carrots; 2 cm ginger root; 1 onion; 2 garlic cloves; olive oil; 1 liter vegetable stock; 2 apples (e.g. Jonagold or Elstar); dash of soy sauce; pepper and salt to taste; optional: parsley for garnish

4.2 / 5 votes

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Carrot and apple soup is a filling lunch soup, or serve in smaller portions as a starter. Refreshing and hearty, apple and ginger perfectly balanced.

Updated at: 2025-11-12

Nutrition balance score

Great

9.1/10

Glycemic Index

Glycemic Load

33.37 (Low)

9.21 (Low)

Nutrition per serving

Kcal

160.42 kcal

Carbohydrates
Of which sugars

27.61 g
24.76 g

Total fat
Of which saturated fats

1.62 g
0.84 g

Proteins

5.21 g

Fiber

10.62 g

Sodium

1756.91 mg

View all nutrients

Serve with

Main course

Potato and cauliflower gratin

Side dishes

Roasted vegetables pasta salad

Side dishes

Roasted Romanesco

Recipe carrot and apple soup

Recipe carrot and apple soup allergens

This recipe contains the following allergens. Click on the allergen to search for alternative recipes.

Soy

Gluten

Celery

Made by Véronique

Published at 2018-02-22, this recipe is for 4 persons and takes 25 minutes.

Founder of Ohmydish (since 2014), she prefers to spend all day in the kitchen. Once working in the hospitality industry as an independent chef, she loves helping you gain confidence in the kitchen. With her easy-to-follow recipes, handy tips, and cooking knowledge, you'll make the most delicious dishes yourself! The recipes are accessible to everyone, from beginners to advanced home cooks.

Let's get started

Preparation time

10 minutes

Time cooking

15 minutes

Total time

25 minutes

Preparation - 10 minutes

Peel and finely chop the onion and garlic cloves, there's no need to beautifully chop them cause we're going to blend them anyway. Peel and finely chop the ginger root.

Peel the carrots, remove the ends and coarsely chop the carrots. The larger the chunks are, the longer it takes until they're done.

Finishing the carrot and apple soup - 15 minutes

Heat olive oil in a medium-sized pan and sauté the onion, garlic and ginger for a few minutes. Then sauté the carrots for a few minutes more before you'll pour in the vegetable stock.

Bring to a boil and let it simmer for about 10 minutes, times depends on the size of the carrot pieces. Blend the soup using an immersion or regular blender. Season the soup with pepper, salt and a dash of soy sauce.

Rinse the apples and coarsely grate them for immediate serving. If you're serving the soup on a later time, don't grate the apples cause they will discolor quickly. Garnish with parsley, enjoy!

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Nutritional values

Per 1 serving / piece:

Pay attention! These indicated nutritional values are based on standard tables and are therefore an estimated total. No rights can be derived from the data in the nutritional value table.

General

Kcal

160.42 kcal

Carbohydrates
Of which sugars

27.61 g
24.76 g

Total fat
Of which saturated fats

1.62 g
0.84 g

Proteins

5.21 g

Fiber

10.62 g

Sodium

1756.91 mg

Show vitamines & minerals

Minerals

Iron

2.24 mg

Calcium

109.92 mg

Magnesium

26.78 mg

Potassium

26.78 mg

Phosphorus

139.49 mg

Copper

0.13 mg

Zinc

0.60 mg

Iodine

0.54 µg

Selenium

0.02 µg

Vitamins

Vitamine C

20.58 mg

Vitamine D

0.00 mg

Vitamine A

2.77 mg

Vitamine B1

0.11 mg

Vitamine B2

0.10 mg

Vitamine B6

0.23 mg

Vitamine B12

0.00 µg

Folic acid

46.49 µg

Vitamine E

0.08 mg

Vitamine K

2.86 µg

Vitamine K1

0.00 µg

Handy! Scroll this table horizontally to see all nutritional values per ingredient

Amount		Ingredient	Allergens	Kcal	Carbs	Carbs of which sugars	Fat	Fat of which saturated	Protein	Fibers	Sodium	Iron	Calcium	Magnesium	Potassium	Phosphorus	Copper	Zinc	Iodine	Selenium	Vitamin C	Vitamin D	Vitamin A	Vitamin B1	Vitamin B2	Vitamin B6	Vitamin B12	Vitamin B11	Vitamin E	Vitamin K	Vitamin K1
0.25	kg	carrots		67.50	11.75 g	11.00 g	-	-	2.00 g	7.25 g	75.00 mg	0.75 mg	75.00 mg	15.00 mg	450.00 mg	100.00 mg	-	0.25 mg	-	-	5.00 mg	-	2.75 mg	0.08 mg	0.08 mg	0.13 mg	-	37.50 µg	-	-	-
0.5	cm	ginger root		0.62	0.12 g	-	0.01 g	-	0.01 g	0.01 g	0.05 mg	0.02 mg	0.20 mg	0.40 mg	2.60 mg	0.30 mg	-	0.02 mg	-	-	0.05 mg	-	-	-	-	-	-	-	-	-	-
0.25		onion		11.25	1.91 g	1.91 g	0.06 g	0.03 g	0.38 g	0.78 g	2.81 mg	0.16 mg	9.38 mg	3.13 mg	54.69 mg	13.13 mg	0.03 mg	0.25 mg	-	-	2.03 mg	-	-	0.01 mg	0.01 mg	0.04 mg	-	3.13 µg	-	-	-
0.5	clove	garlic		2.10	0.42 g	0.01 g	-	-	0.09 g	0.03 g	0.06 mg	0.02 mg	2.55 mg	0.30 mg	9.00 mg	1.95 mg	-	0.02 mg	0.02 µg	-	0.21 mg	-	-	-	-	0.01 mg	-	0.06 µg	-	-	-
		olive oil		2.03	-	-	0.23 g	0.03 g	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
0.25	liter	vegetable stock	celery	15.00	0.25 g	-	1.25 g	0.75 g	1.25 g	-	925.00 mg	0.50 mg	10.00 mg	1.25 mg	10.00 mg	7.50 mg	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
0.5		apples		47.25	10.50 g	10.33 g	-	-	0.35 g	2.01 g	1.75 mg	0.18 mg	3.50 mg	4.38 mg	105.00 mg	8.75 mg	0.09 mg	0.04 mg	-	-	8.75 mg	-	-	0.02 mg	0.01 mg	0.04 mg	-	2.63 µg	-	-	-
	dash of	soy sauce	soy, gluten	9.60	1.50 g	1.50 g	0.01 g	-	0.86 g	-	412.50 mg	0.38 mg	4.50 mg	-	37.50 mg	3.75 mg	-	-	-	-	-	-	-	-	-	-	-	0.60 µg	-	-	-
		pepper and salt		4.39	1.13 g	0.01 g	0.06 g	0.02 g	0.18 g	0.44 g	339.13 mg	0.09 mg	4.00 mg	1.33 mg	11.09 mg	1.51 mg	0.01 mg	0.01 mg	0.52 µg	0.02 µg	1.34 mg	-	-	-	-	0.01 mg	-	0.18 µg	0.08 mg	2.86 µg	-
		parsley		0.68	0.03 g	-	-	-	0.09 g	0.09 g	0.60 mg	0.15 mg	0.80 mg	1.00 mg	17.00 mg	2.60 mg	-	0.02 mg	-	-	3.20 mg	-	0.02 mg	-	0.01 mg	-	-	2.40 µg	-	-	-
				160.42	27.61 g	24.76 g	1.62 g	0.84 g	5.21 g	10.62 g	1756.91 mg	2.24 mg	109.92 mg	26.78 mg	696.87 mg	139.49 mg	0.13 mg	0.60 mg	0.54 µg	0.02 µg	20.58 mg	-	2.77 mg	0.11 mg	0.10 mg	0.23 mg	-	46.49 µg	0.08 mg	2.86 µg	-

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