New American Plate Challenge

Carrot and Apple Soup

Weekly Recipe
Serves 6
Prep time
Cook Time
1h 0m

This fall soup is full of deep orange carrots and bright red apples, colorful representations of the changing season. Both foods contain cancer-fighting fiber and other potent protective compounds like beta-carotene (carrots) and quercetin (apples).  This is a great dish to warm your tummy after a long walk in the cooler weather.


  • 1 Tablespoon
    canola oil
  • 1
    medium onion, chopped
  • 1
    medium leek, white part only, rinsed well and chopped
  • 1 Pound
    carrots, peeled and cut into 1/2-inch slides
  • 1
    tart apple, peeled, cored and chopped
  • 3 Cups
    fat-free, reduced sodium chicken broth
  • Salt and freshly ground pepper
  • 3 Tablespoons
    minced fresh mint leaves, for garnish


  1. In a Dutch oven or large, heavy pan, heat the canola oil over medium-high heat until hot. Add the onion and leek and sauté for about 4 minutes, until the onion is translucent.

  2. Mix in the carrots and apple. Reduce the heat to medium-low, cover, and cook for 5 minutes, stirring often. Add the broth, cover, and bring to a boil over high heat. Then reduce heat to low and simmer for about 30 minutes, until the carrots are very soft. Remove the pot from the heat and set the soup aside to cool slightly.

  3. In a blender or food processor, puree the soup in batches until smooth. Return soup to pan and heat to very hot before serving. If soup is too thick, add more broth, as desired. Season to taste with salt and pepper and serve, garnishing each serving with mint.

Nutrition: Per Serving: 92 calories, 4 g fat, 15 g carbohydrate, 3 g protein, 4 g dietary fiber, 84 mg sodium.


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