Home healthy meals The Secret to Perfect Creamy Soup… Without the Cream

The Secret to Perfect Creamy Soup… Without the Cream

written by Denise Lambert December 1, 2008

Here is another excellent `Local, Seasonal and Organic Food’ article from our Local Food Guru, Denise Lambert. Enjoy!

It’s nearly winter, and the only local food available right now is hothouse apples, brussels sprouts and carrots.

And nothing is better on a cold day than a big bowl of thick, creamy soup. Steph’s note: except maybe hot chocolate… stay tuned for an upcoming yummy, spicy hot chocolate recipe!

So, I thought I would share my secret to perfect creamy soup without using any cream! (And it’s easy to freeze.)

Since carrots are seasonal, I’ll use carrots as the example.

Denise's yummy foolproof and almost fat free Ginger Carrot Soup

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Serves: 4 Prep Time: Cooking Time:


  • 1 tablespoon of Olive Oil
  • 2 chopped Onions
  • Half a head of Garlic (or to taste)
  • Chicken or Vegetable Stock (enough to cover ingredients, 4 cups or so)
  • 2 Apples
  • 1 Potato
  • Fresh Ginger. This is also to taste. I use a root half the size of my hand.
  • 4 cups chopped Carrots (or frozen works too)



  1. Roughly chop all the vegetables into similar sized pieces. No need to be neat about this, it all goes through the blender at the end.
  2. Peel and chop the potato and the apple.
  3. Smash the garlic and remove the peel, no need to chop.
  4. Chop ¾ of the ginger and reserve the last ¼.
  5. Put the olive oil in a big soup pot.
  6. Add onions and cook, stirring, until just starting to soften.
  7. Add the carrots, garlic, apple, potato and chopped ginger
  8. Add enough stock to cover the ingredients and bring to the boil.
  9. Once boiling, turn the heat down to low, and cover the pot.
  10. Cook until the carrots and ginger are soft.
  11. While it’s cooking, right near the end. Grate the rest of the ginger.
  12. Once soft, transfer the soup, in small batches to a stand up blender. (You can use an immersion blender, but I think the stand up works better.)
  13. Only fill half way up. This is HOT. Be careful.
  14. Add some of the grated ginger, and blend until smooth.
  15. Dump into another pot, or really big bowl. And continue blending until all the soup is done.
  16. Stir all the batches together and taste.
  17. Add salt and pepper to taste.



TIP: It is best to prep all before starting to cook, it goes very fast. The secret to the texture is the starch in the apples and potato. You can use either/or or both, as I've indicated above. This recipe can be used for almost every vegetable you can think of. Just change the spice and the vegetable. Try these yummy combinations by starting with the base, and using the same method. TRY: Sweet potato with nutmeg and cinnamon Celery with dill and lemon Squash with cloves and cinnamon Lentils with Garam Masala The possibilities are endless. Keep it sealed airtight in the fridge for upwards of a week. And freeze for 2 months in airtight containers. I use Ziploc freezer bags, and freeze them flat like bricks. Once frozen, I stand them up on their sides. Grab a portion, defrost in a bowl of warm water, once it is ready to slide out, add to a pot with a bit of water, stir until just heated through.

Try the recipe, try your own combination and let us know what you came up with!

Denise Lambert is a vegetarian, food enthusiast and prepares healthy, organic meals on a weekly basis for several selected clients as a side business. Denise also tries her best to live the 100 mile diet to take advantage of the added nutritional benefits of eating locally as well as doing her part to ease environmental (and social) concerns due to food transportation.

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