NOTE: this is NOT a picture from my kitchen. I’ll swap it out the next time I make a batch of this soup. ;)
Table of Contents
Description | Ingredients | Method | Nutritional Info | Notes And OptionsCarrot Soup (AKA Potage Crécy)
Adapted from James Peterson’s excellent book, “Splendid Soups”, this is one of our household’s favourite soups.
It’s quite a versatile base soup that allows for some very easy to implement flavour variations with different spices added when cooking, or garnishes or stir-ins when serving.
While the rice or potatoes included in the recipe may preclude it from being a good fit for On-Protocol weeks in The Balanced Burn, it is a great option for Maintenance and everyday eating as a starter or as part of your meal alongside some lean protein and other sides.
Makes 6 Servings
Ingredients
1-1/2 pounds (about 7 medium-size) carrots (peeled and sliced)
4 tablespoons unsalted butter OR 3 tablespoons extra virgin olive oil (butter is traditional)
1 teaspoon dried thyme (or 3 fresh thyme sprigs)
1/2 cup long-grain rice (preferably Basmati, rinsed) OR 2 medium-size potatoes (peeled and diced)
5 cups chicken OR vegetable broth
Salt & pepper to taste
1/2 cup fat-free sour cream
Method
Sweat the carrots, thyme, and rice or potatoes in the butter or olive oil in a 4L / 4-quart pot over medium heat for about 10 minutes, or until the carrots begin to soften.
Add the broth and bring to a simmer. Simmer until the rice is fully puffed up and soft (I.E. slightly OVER cooked), or until the potatoes can be crushed easily with a spoon - usually about 15 minutes for either.
Purée the soup, either using an immersion blender, in a blender or food processor, or using a food mill. If doing the latter (which is my preference, texture-wise), pass it through the food mill twice - once with the coarse disk in, and again with the fine disk. You can, optionally, strain the soup through a medium- or fine-mesh strainer, but I prefer the texture without straining.
Remove from heat and adjust the seasoning with salt and pepper.
Stir in the sour cream just before serving. If you don’t intend to consume this all at once and the soup will be reheated, instead add a generous tablespoon into each serving AFTER reheating. The sour cream can separate if the soup is reheated with it in it.
Nutritional Info
For the Entire Recipe:
Calories: 918–1,018 kcal
Protein: 19.5–24.5 g
Fat: 40.6 g
Total Carbohydrate: 107.4–136.6 g
Dietary Fiber: 13.2–14.4 g
Net Carbohydrate: 94.2–122.2 g
Per Serving (6 servings):
Calories: 153–170 kcal
Protein: 3.3–4.1 g (~8.6–9.6% of total calories)
Fat: ~6.8 g (~35.9–39.5% of total calories)
Total Carbohydrate: 17.9–22.8 g
Dietary Fiber: 2.2–2.4 g
Net Carbohydrate: 15.7–20.4 g (~40.2–48.0% of total calories)
Additional Per Serving Details:
Protein: Each serving contains ~3.3–4.1 g protein, equating to ~0.2 palm-size portions (1 palm = 20–30 g protein).
Fat: Each serving contains ~6.8 g fat, equating to ~0.5 thumb-size portions (1 thumb = 10–15 g fat).
Fiber: Each serving provides ~2.2–2.4 g dietary fiber, which is:
~7.9%–9.6% of the daily recommendation for women under 50.
~6.5%–7.7% of the daily recommendation for men under 50.
~10.0%–10.9% of the daily recommendation for women over 50.
~7.9%–8.6% of the daily recommendation for men over 50.
Net Carbohydrate: Each serving contains ~15.7–20.4 g net carbs, equating to ~0.6–0.8 cupped-palm portions (1 cupped palm = 20–30 g net carbs).
Non-Starchy Vegetables: Each serving contains ~1.1 fist-sized portions of carrots.
Key Differences Between Rice and Potato Options:
The rice version has ~170 kcal per serving, while the potato version has ~153 kcal.
The rice version offers slightly more protein (~4.1 g vs. ~3.3 g per serving).
The rice version contains more carbohydrates overall (~22.8 g total, ~20.4 g net) compared to the potato version (~17.9 g total, ~15.7 g net).
The rice version has slightly more fiber (~2.4 g vs. ~2.2 g per serving).
Key Differences Between Butter and Olive Oil Options:
Calories: Unsalted butter adds more calories than olive oil (1 tablespoon of butter = 102 kcal vs. 119 kcal for olive oil, but with fewer tablespoons of oil, the overall calorie contribution is lower).
Fat: The butter version contains ~9.7 g fat per serving, while the olive oil version contains ~6.8 g per serving.
Flavor: Butter adds a richer flavor, while olive oil provides a lighter, slightly fruitier profile.
This nutritional analysis is an estimate only, based on available knowledge regarding the nutritional content of the individual ingredients. Nutritional content of foods is HIGHLY variable, so you should always base your dietary intake on whether it meets your needs and progresses you toward your goals rather than any theoretical numbers on paper.
Notes And Options
This recipe is gluten free as listed, but if you are buying packaged broth, double check that it is gluten-free as well (most are)
This recipe can be made 100% plant-based by using olive oil and vegetable broth and either omitting the sour cream or substituting with coconut milk (though it will change the flavour significantly).
Because of the rice or potato in it, this soup is not really suitable for On-Protocol weeks in The Balanced Burn. You could try making it without them, but I personally find the texture a bit too watery without the emulsification the starches add.
Some very tasty options are:
Roast the carrots beforehand to intensify their sweetness (be careful not to over-roast them or they will not purée smoothly)
Garnish with a little freshly-grated Pecorino Romano cheese for a salty burst of flavour
Add a teaspoon of your favourite curry powder or garam masala when cooking the carrots in butter / oil at the beginning for a lovely, aromatic, Indian vibe
Add a teaspoon of grated, fresh ginger just before puréeing for a gentle, warming buzz to the soup
Stir in a little harissa (a hot chili pepper paste, native to the Maghreb) when serving for a spicy Arabian / North African kick