Spiced Carrot-Apple Soup

This Carrot Apple Soup was something I knocked together from the bits and pieces left in my fridge and pantry when I thought I had nothing to cook.

I love it when something delicious comes from nothing – those spontaneous meals often make for my favourite blog posts.  It was only meant to be an instagram snapshot, so I only have the one photo to share with you.

Ok, now onto this soothing, warming, healthy soup. Its base is carrots, apple, onion and chicken broth, with allspice, ginger and a touch of honey.  I pureed it to silky smooth, tasted it, and decided it didn’t need any cream.  It’s velvety and totally delicious as is.

I dusted some garnet-hued sumac over top to finish, which is totally optional of course, but I’m kinda obsessed with this ingredient.  It offers a fruity-tart flavour that complements pretty much everything, and I love the vibrant colour that it adds.

Finally, I have a favour to ask. I’m going to be in San Francisco for the whole month of March, and would love any recommendations for things to do with kids, places to eat, things to check out, etc.  I’ve only been a couple of times, for very quick trips, and would love your suggestions. Leave a comment, or send me an email.

Spiced Carrot-Apple Soup

Prep Time 10 minutes
Cook Time 30 minutes
Servings 4


  • 2 tbsp butter
  • 1 medium onion chopped
  • 1 clove garlic minced
  • 1 "-piece ginger peeled, chopped
  • 6 medium carrots peeled, chopped
  • 1 medium apple peeled, chopped
  • 1 litre 1 quart chicken or vegetable stock
  • 1 tsp honey
  • tsp allspice
  • Salt and pepper to taste
  • Fresh parsley and/or sumac to garnish optional


  • Melt butter in a large saucepan over medium heat.  Add onion and cook until softened and translucent (reduce heat if browning).  Add garlic and ginger, cook a minute more. Add remaining ingredients, cover, and bring to a boil, then reduce to a simmer and cook until carrot and apple are very tender, about 25 minutes.
  • Transfer soup to a standing blender and puree (do it carefully in batches unless your blender is designed for hot liquids!), or use an immersion blender.  Taste and add more salt if needed.  Garnish bowls with chopped parsley, freshly ground pepper, and/or sumac, as desired.

Last Updated on March 1, 2023 by Jennifer Pallian BSc, RD

0 0 votes
Article Rating
Notify of

Inline Feedbacks
View all comments
5 years ago

Yum, these look delicious! And I loved the Oats 101 lesson. Amazing blog!
Allie from Urban Feast

5 years ago

This looks like another winner! How would you suggest one goes about this recipe if they didn’t own a microwave? Thank you 🙂

5 years ago

Hey Jen, so happy to discover your site, was trying so desperately to find a quick microwave oatmeal recipe for 4-6 when I found yours and oh boy! couldn’t have been soon enough. Made that oatmeal PB recipe for breakfast and wow yummy-ola is all I can say. Keep that awesome stuff coming.

Marguerite Corbett
Marguerite Corbett
5 years ago

Yum, thanks, I don’t know why I’ve never thought of this! Instead of making brown sugar I added some spun honey. So when you put the banana on top its a twist on Elvis’s favorite sandwich 🙂

Erin @ The Spiffy Cookie
Erin @ The Spiffy Cookie
5 years ago

Oatmeal definitely is enhanced with peanut butter

Lilli Chiurco
Lilli Chiurco
5 years ago

That’s so funny I eat my oatmeal with peanut butter,banana, flax, wheat germ and honey, my hubby thinks I’m crazy but I love it:)

Join the Foodess Tribe

Be the first to get new recipes and science-based cooking and baking tips straight to your inbox for free

Would love your thoughts, please comment.x