Summer Carrot Soup With Basil and Spinach

This delicious carrot soup is the perfect appetizer for any summer meal. The garnish adds a splash of colour as well as bumping up the nutritional value.

Number of servings : 6 to 8

Prep time: 15 minutes

Cooking time: 30 to 35 minutes

Type of meal : | Soups | Soups

Special diet : | Low calorie


2 tbsp (25 mL) olive oil
1 onion, chopped
1 clove garlic, finely chopped
1 Yukon Gold potato, peeled and diced
1½ lbs (750 g) carrots, peeled and diced (about 6 large)
5 cups (1.25 L) vegetable stock or water
1 tsp (5 mL) chopped fresh thyme (or ¼ tsp/1 mL dried)
1 tsp (5 mL) salt, or more, to taste
¼ tsp (1 mL) freshly ground black pepper
¼ cup (50 mL) fresh basil leaves, roughly chopped
1 cup (250 mL) fresh baby-spinach leaves , roughly chopped


  1. Heat olive oil in a large saucepan or Dutch oven. Add onions and garlic and cook over medium heat for about 5 minutes, until fragrant and tender but not browned.
  2. Add the potato and the carrots, and cook for 5 to 10 minutes, until the vegetables start to soften. Add stock and thyme. Bring to a boil. Add salt and pepper as directed—or more, to taste. Simmer gently for 20 minutes, or until vegetables are very tender.
  3. Purée soup until smooth, and season to taste. If soup is too thick, thin with a little extra stock or water. Adjust seasoning.
  4. Meanwhile, com­bine basil and spinach leaves. Sprinkle mix­ture over the centre of each serving.

Bonnie says: The basil and spinach make a beautiful garnish, but you could also try pesto, grated raw carrots, sautéed diced carrots or chopped toasted walnuts.

Fran says: The basil and spinach garnish adds extra vitamin A, folate, vitamin K and potassium—all for less than 5 calories. The vitamin K in these and all leafy greens is necessary for normal blood clotting; it has also been linked to bone health.


Photo by Benoît Levac; Food Stylist: Marie-Éve Charron; Prop Stylist: Irène Garavelli.

Nutritional information: