Recipe description
June 19, 2026
Carrot soup with orange
Cozy carrot-orange soup to support digestion and fiber diversity.
92%
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from carrots and citrus, supporting gut-friendly bulk.
- Contains polyphenol-rich ingredients like carrot and orange for plant diversity.
- Plant-based, simple preparation that fits into a fiber-rich, balanced diet.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Carrot
4
piece
Orange
2
piece
Onion soup
1
piece
vegetable broth
4
cup
Oil, olive
2
tablespoon
Salt
1
teaspoon
black pepper
0.5
teaspoon
Instructions
1
Heat olive oil in a large pot over medium heat.
2
Add chopped onion and sauté until translucent.
3
Add chopped carrots and cook for another 5 minutes.
4
Pour in the vegetable broth and bring to a boil.
5
Reduce heat and simmer for about 20 minutes until the carrots are tender.
6
Blend the soup until smooth, then stir in the orange juice and season with salt and black pepper.
7
Serve warm, garnished with orange zest if desired.
More Recipes For Your Gut
Nutrition
210 kcal
Calories
3 g
Protein
28 g
Carbohydrates
6 g
Fiber
9 g
Sugar
8 g
Fat
1 g
Saturated fat
0.9 g
Salt
FAQ
Is this carrot and orange soup suitable for a vegan/plant-based diet?
Yes. It's made with plant-based ingredients; use vegetable stock to keep it vegan.
How much fiber does a serving provide?
It depends on ingredients and portion; carrots and other vegetables provide dietary fiber. For exact grams, check the recipe's nutrition information.
What are the health benefits of this soup?
It provides dietary fiber and polyphenols from carrot and orange, which may support gut health as part of a balanced diet.
Can I customize the flavor or sweetness?
Yes. Adjust with spices like ginger or cumin, a bit of orange zest, or a splash of olive oil; also adjust salt.
Can I freeze leftovers?
Yes. Cool, refrigerate 3-4 days; freeze 2-3 months.
Is this suitable for babies or people with citrus allergies?
For babies, puree very smooth and introduce gradually; avoid orange if citrus allergy; consult a clinician if concerned.
What spices or herbs pair well with this soup?
Ginger, cumin, coriander, thyme, black pepper, or fresh herbs like parsley.
What toppings or serving suggestions pair well?
A drizzle of olive oil, pepper, herbs; serve with whole-grain bread.
How long does it take to prepare?
About 30–40 minutes total, depending on chopping and blending.
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