Caroll's Carrot, Orange & Cilantro Soup

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Skill Level
Preparation Time 10 minutes Total Time 55 minutes
Servings 6 Cost Per Serving $0.95
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1 lbs (500g)Carrots, peeled and roughly chopped
1Medium Onion, roughly chopped
2Medium Oranges, juiced and zested
2 cupsVegetable or Chicken Stock
2 tbspFresh Cilantro, roughly chopped
1 tbspVegetable Oil
To tasteSea Salt and Ground Black Pepper


  1. ​In a large soup pot over medium heat, add oil. Once hot enough (oil will begin to ripple) add onions and carrots. Saute for about 10 minutes, stirring occasionally.
  2. Add orange juice, zest, stock, cilantro, salt and black pepper. Bring to a boil.
  3. Reduce to a simmer and cook for about 45 minutes. Blend until smooth.


  • ​Carrots are currently the largest source of antioxidants in the North American diet. The main antioxidants in carrots are beta-carotene and polyacetylenes. Beta-carotene can help protect against free radical damage, especially to the eyes, while polyacetylenes may prevent colon cancer cells from growing. These nutrients complement each other well, because polyacetylenes work best when they are protected from free radical damage. 
  • Studies have shown that when carrots are stored properly (wrapped in plastic or paper towel in the coolest part of the refrigerator) their beta-carotene levels stay high for 2 weeks. 
  • Beta-carotene may be more easily absorbed by the body when carrots are lightly cooked.
  • One cup of carrots provides 400% of the vitamin A you need in a day, an important nutrient for healthy eyes. One study showed that women who ate carrots twice a week had lower rates of glaucoma compared to those who ate them once a week.