Light and Refreshing Chilled Carrot Soup


This chilled carrot soup is featured from the July 2009 issue of Foods Matter, a magazine (available online) dedicated to food allergies, intolerances, and sensitivities. It uses simple, everyday ingredients, but is spiked with a healthy dose of seaweed for both flavor and nutrition. Overall, the soup is a good source of vitamins A and B6, and is suitable for most diets … include vegan / vegetarian, dairy-free, gluten-free, low fat, and paleo diets. Plus, all you need is four basic ingredients (plus a little sea salt and pepper) to enjoy!

Special Diet Notes: Chilled Carrot Soup

By ingredients, this recipe is dairy-free / non-dairy, egg-free, gluten-free, grain-free, nut-free, peanut-free, soy-free, vegan, plant-based, vegetarian, and top food allergy-friendly.

Light and Refreshing Chilled Carrot Soup
Prep time
Cook time
Total time
Serves: 6 servings
  • 2 medium onions
  • 1¾lb young carrots [look for bunches with healthy, leafy green tops]
  • 7½ cups gluten and wheat free vegetable stock [homemade or store-bought]
  • 15 leaves dried nori (or other dried Japanese seaweed if you cannot get nori)
  • sea salt and freshly ground black pepper, to taste
  1. Peel and slice the onions roughly. Trim and scrape the carrot and cut in thick slices.
  2. Put both in a pan with the stock, bring to the boil and simmer, covered, for 25–30 minutes or until the carrots are soft.
  3. Purée in a food processor [or blender] then return to the pan or a bowl.
  4. With scissors cut the nori into very thin strips and stir into the soup while it is still warm.
  5. Season to taste with salt and pepper then chill.
  6. Before serving, adjust seasoning again as it may need a little more when chilled.
70cals – 2.7g protein
1g total fat – 0.1g sat / 0g mono / 0g poly
13g carbohydrate of which 11g sugar
5g fibre – 208mg sodium / 0.5g salt
54mg calcium

About Author

Alisa is the founder of, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.

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