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Best Carrot Soup Ever

This recipe is from an IC safe cookbook.


1-5 to 2 lbs carrots, chopped

4 cups IC safe stock or water

1 medium potato or sweet potato, chopped (optional, for heartier soup)

3-4 tbsp butter, canola or olive oil

1 cup chopped onion (use only if tolerated)

1-2 small cloves crushed garlic (use only if tolerated)

1/3 cup pumpkin seed or almonds

Seasoning Choices: (use only if tolerated)

2 pinches of nutmeg, 1/2 tsp dried mint, dash of cinnamon

1 tsp each of thyme, marjoram and basil

1/2 tsp dry or 1 tsp grated ginger

1/3 cup fresh cilantro

1 tsp orange zest (use only if tolerated)


1 cup milk, almond milk, coconut milk, half and half, or heavy cream


Place carrots, potato and liquid into a medium sized soup pot and bring to a boil. Cover and simmer until carrots are soft. Let cook to room temperature. Meanwhile, saute the onion, garlic and nuts in the butter or oil until the onions are clear. Puree everything together in a blender until smooth, or use immersion blender directly in the pot. Return to pot and whisk in seasoning. At this point, you may cheese to add milk or cream. However, the soup is so thick and rich with the addition of the nuts. I usually skip this step. Reheat before serving. Garnish with toasted nuts, a splash of cream or spoonful of plain yogurt or sour cream, truffle oil, fresh/dried herbs or spices, some toasted bread crumbs or eat just as it is.

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