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Carrot and Apple Soup

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Servings: Serves 4

Cook Time: 45 minutes

Prep Time: 25 minutes


1 tablespoon canola oil
1 medium onion, chopped
1 1/2 cups leeks, chopped
1 lb carrots, peeled and cut in 1/2-inch slices
1 whole tart green apple, peeled, cored, and chopped
3 cups reduced-sodium, fat-free chicken broth or milk, as desired
1 pinch salt
1 pinch freshly ground black pepper
3 tablespoon minced mint (optional)


1. Heat oil in medium Dutch oven or large saucepan over medium-high heat. Saute onion and leek until onion is translucent, about 4 minutes.
2. Mix in carrots and apple and tightly cover pot. Reduce heat and cook until vegetables and fruit give up most of their juices, about 8 to 10 minutes. Add broth. Cover and cook until carrots are very soft, about 30 minutes.
3. Let soup sit, uncovered, about 20 minutes to cool slightly. Puree soup in a blender or food processor (in multiple batches if necessary). If soup is too thick, add milk or additional broth as needed. Season to taste with salt and pepper. Serve garnished with mint, if desired.
Courtesy of Taste for Life
Courtesy of the American Institute for Cancer Research

Nutritional Information

* Percent Daily Values are based on 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Saturated Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carbohydrate Less Than 300g 375g
Dietary Fiber Less Than 25g 30g
Nutritional Facts
Servings Serves 4
Base Nutrients
Calories 155 kcal (7%)
Calories from Fat 99 kcal (0%)
Total Fat 11 g (16%)
Saturated Fat 7 g (35%)
Cholesterol 2 mg (0%)
Sodium 1231 mg (51%)
Total Carbohydrates 21 g (7%)
Dietary Fiber 6 g (24%)
Protein 14 g (23%)
Vitamin A 210 IU (4%)
Vitamin C 11 mg (18%)
Calcium 45 mg (0%)
Iron 7 mg (11%)

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