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Allergy-Safe Cream of Carrot Soup


Updated August 06, 2009

Take advantage of seasonal vegetables and herbs in this easy creamy soup. It's free from all "big eight" food allergens, plus onion-free, garlic-free, sesame-free, and free of corn-containing ingredients (though you'll want to be careful checking labels on broth and, if you're sensitive to dairy that have been fed on corn, use grass-fed cream or a corn-free milk alternative). Having trouble finding safe broth or stock? Make your own allergy-safe vegetable broth or chicken stock to use as a base.

Prep Time: 10 minutes

Cook Time: 45 minutes

Total Time: 55 minutes


  • 2 qts. (8 c) chicken broth, chicken stock, vegetable broth, or a combination
  • 3 lb. (about 10 medium) carrots, peeled, trimmed, and cut into 2-inch lengths
  • 1-3 starchy potatoes (Russet or Yukon Gold), peeled and chopped (see note)
  • salt and pepper
  • 1 Tbsp. curry powder or coriander (optional)
  • 1/2 c fresh dill or fennel tops, leaves only, or 3 Tbsp. dried dill
  • 1 c heavy cream or 1 c dairy-free milk alternative


  • In a large pot, heat stock or broth over medium heat until boiling. Add carrots, potatoes, salt and pepper, and (if using) curry powder or coriander. Boil over medium-low heat for 30 minutes.
  • Add dill or fennel and cook for an additional 10 minutes.
  • Check to make sure all vegetables are fully cooked (they should be quite soft at this point). If necessary, continue cooking until carrots are done. When ready, blend soup with a stick blender or in a blender or food processor until smooth.
  • Return soup to pot and add cream or dairy-free milk. Check for seasonings, especially salt, and serve immediately.

Serves 6-8. Can be frozen.

Ingredient note: If you're using cream to finish the soup, one potato should be sufficient to add body. If you're using a dairy-free alternative - especially rice milk, which is relatively low in protein - use the higher number of potatoes.

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