Carrot Soup with Cumin

16-20 child-size portions
Preparation Time
15 minutes
Cooking Time
Common Allergens
Equipment List
Cutting board
Large saucepan
Measuring cups
Measuring spoons
Stirring spoons
2 tsp. (10 mL)
Olive oil
1 whole
Onion, chopped
2 cloves
Garlic, chopped
1 tsp. (5 mL)
Cumin (or supplement chilli powder or Mexican seasoning)
2 lb. (900 g) or about 12
Carrots, chopped
6 cups (1.5 L)
Low-salt (sodium) or no-salt (sodium) chicken, vegetable broth, or water
2 tbsp. (30 mL)
Cilantro, mint, or parsley (or dried parsley), chopped
Salt and pepper to taste
  1. Heat oil in a large saucepan over medium heat.  Add onion and garlic and cook gently for about 5 minutes, or until very fragrant. If the mixture starts to stick or brown too much, add a few spoonfuls of water.
  2. Add cumin (or seasoning) and cook for 30 to 60 seconds, or until fragrant, stirring constantly.
  3. Add carrots and stock. Bring to a boil. Reduce heat and simmer gently until vegetables are very tender, about 40 minutes.
  4. Puree soup using a blender, immersion blender or potato masher. If the soup is too thick, add water. Taste and season with salt and pepper. Sprinkle with cilantro (or alternative herb) before serving.

Recipe taken from Heart Smart, The Best of HeartSmart Cooking (2006)

Note: Childcare facilities with 8+ children should check with their Licensing Officer about what is needed to serve food

carrot soup
Carrot Soup with Cumin