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Home » Soup » Healthy Carrot and Walnut Soup

Healthy Carrot and Walnut Soup

Last Updated January 18, 2023. Published November 13, 2015 Good For You Gluten Free

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Healthy Carrot and Walnut Soup
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A recipe I love to make year-round – and especially in the fall – is my carrot and walnut soup. Learn how to make carrot and walnut soup below in three simple steps. You’ll love the warm, rich, earthy flavors this soup offers. This post contains affiliate links. Please see my disclosures.

I enjoyed this tasty carrot soup at a friend’s house a few years ago. I loved it so much that I promptly asked my friend for the recipe.

She told me it contained carrots, onions, walnuts, and vegetable broth. Wait, back up a minute, this soup contained walnuts?!?

Yes, it did, and that is why this soup tasted extra delicious – better than any carrot soup I’ve ever had.

On top of that, this carrot and walnut soup is nutrient dense as it contains all sorts of healthy properties that can give anyone a much-needed immunity boost.

Carrots contain beta carotene, fiber, vitamin K1, potassium, and antioxidants. Walnuts offer a fantastic source of omega-3 fatty acids (the good fats), protein, fiber, and magnesium. Remember, healthy fats are good for the brain, so consider this carrot and walnut soup a brain-boosting superfood!

While I love making this soup year-round, I always make a point to make it for the Jewish New Year, Rosh Hashanah, which is typically in the fall (September/October).  

Carrots are one of the many symbolic foods Jews eat for Rosh Hashanah for many reasons. The Hebrew word for “decree” (gezerah) has the same root word as “carrot” (gezer). Plus, Rosh Hashanah is a time to eat sweet foods as a symbolic way to welcome a sweet New Year. Carrots are a sweet vegetable. So are onions.

I think the soup tastes great, but what I love most of all is that my son loves it too. He’s a growing teenager, and I’ve hooked him on vegetables early. Just don’t tell him it contains nuts. He wouldn’t eat if he knew.

Here’s how to make this earthy carrot and walnut soup that is slightly sweet and oh-so-delicious.

Step #1: Gather Your Ingredients

You’ll need just a few simple ingredients for this recipe:

  • 3 Tbsp olive oil (divided)
  • 2 lbs carrots, peeled and sliced into 2 in pieces
  • 1 yellow onion, cut into large chunks
  • 1 tsp Kosher Salt (divided)
  • 1 cup walnuts, shelled
  • 7 cups vegetable broth
  • Fresh ground pepper, to taste

Step #2: Make the Broth

Heat two tablespoons of olive oil in a large stockpot over medium-high heat. Add onions, carrots, and Kosher salt. Saute the vegetables for 10 minutes, occasionally stirring, until softened.

Add walnuts and six cups of broth to the pot and bring the mixture to a boil.

Cover and simmer the vegetable mixture on low for 45-60 minutes. Carrots should be softened and easy to flatten when pressed with the back of a spatula. Remove mixture from heat and cool for 20-30 minutes.

Step #3: Puree Broth to Make a Soup

Using your immersion blender (or food processor), blend all the ingredients together until smooth.

Add one cup of additional vegetable broth, 1 tbsp olive oil, and fresh ground pepper, to taste. You can also add more salt if needed. Continue to blend the mixture until it’s smooth and until the desired texture and taste are reached.

FAQs about this Carrot and Walnut Soup

Here are answers to some of the most common questions about this earthy carrot and walnut soup.

Can I make it ahead of time? Yes, you absolutely can make this soup ahead of time. Once made, allow it to cool to room temperature before placing it in your fridge. You can reheat the entire pot of soup on your stovetop for about 30 minutes before serving it.

Can I freeze this soup? Yes, allow the soup to completely cool, then portion it into freezer-safe containers or bags and then place those containers in your freezer. The soup will last for 6+ months in your freezer. Take it out of the freezer a few hours ahead of time to allow it to thaw at room temperature or overnight in your fridge.

Can I use a different nut? I’ve only tried this recipe with walnuts, so I can’t answer this question.

What type of broth should I use? I use vegetable broth, but you could use chicken broth or gluten-free bouillon cubes. Use any broth you like. You’ll need 6-7 cups to make this soup the just-right texture. Depending on how thick you want the soup to be, you can use more or less broth.

Do you taste the walnuts? While this soup is packed with walnuts, you hardly taste them. They blend nicely into the broth and add a wonderful texture to the soup.

Can I use baby carrots? Yes, you can use baby carrots, although the flavor and color may not be as rich. I recommend using fresh, peeled carrots for the best results.

Other Recipes You Might Enjoy

  • Fiery Harissa Roasted Carrots Recipes
  • Festive Gluten-Free Carrot Ring Recipe
  • Gluten-Free Carrot Souffle
  • Easy Gluten-Free Matzo Ball Soup Recipe
  • Easy Beef Brisket Recipe (Perfect for Jewish Holidays)

Carrot and Walnut Soup

This fresh and homemade carrot and walnut soup packs a nutrional punch. It includes tons of vitamins, minerals, protein and healthy fats. And it tastes earthy and sweet to boot!
3.77 from 13 votes
Print Pin
Course: Soups and Stews
Cuisine: American
Keyword: carrot and walnut soup, carrot soup, walnut soup
Prep Time: 20 minutes
Cook Time: 45 minutes
Total Time: 1 hour 5 minutes
Servings: 8 servings
Calories: 204kcal
Author: Jenny Levine Finke

Ingredients

  • 3 Tbsp olive oil divided
  • 1 yellow onion cut into large chunks
  • 2 lbs carrots peeled and sliced into 2" pieces
  • 1 tsp Kosher Salt
  • 1 cup walnuts shelled
  • 7 cups vegetable broth divided
  • Fresh ground pepper to taste

Instructions

  • Heat 2 tbsp of the olive oil in a large stockpot over medium-high heat. Add the onions, carrots and salt. Sautee for 10 minutes, stirring occassionally, until softened.
  • Add walnuts and 6 cups of broth to the pot and bring mixture to a boil.
  • Cover and simmer on low for 45-60 minutes. Carrots should be softened and easy to flatten when pressed with the back of a spatula. Remove mixture from heat and allow it to cool for 20-30 minutes.
  • Use an immersion blender (or food processor) to blend all the ingredients until smooth. Add up to 1 cup of additional vegetable broth (to taste), 1 tbsp olive oil and fresh ground pepper (to taste). Add more salt if needed. Continue to blend until smooth and until desired texture is reached.

Notes

Keep soup warm until serving. Store leftover soup in a sealed glass container in your fridge for up to 5 days.
To freeze the soup, allow it to cool completely, then portion out soup into freezer storage containers. The soup freezes well and tastes great for months after you make it.
I have not tried this recipe with any other tree nut except walnuts. 

Nutrition

Calories: 204kcal | Carbohydrates: 17g | Protein: 3g | Fat: 15g | Saturated Fat: 2g | Sodium: 1192mg | Potassium: 448mg | Fiber: 4g | Sugar: 8g | Vitamin A: 19385IU | Vitamin C: 8mg | Calcium: 55mg | Iron: 1mg
Tried this recipe?Mention @GoodForYouGlutenFree or tag #goodforyouglutenfree!

Filed Under: Soup

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Hi, I'm Jenny Levine Finke and am passionate about the gluten-free lifestyle. I'm a certified integrative nutrition coach and self-taught expert on [most] gluten-free things. I have celiac disease and know the struggles you're going through first-hand. This is why I've dedicated this blog to serving the celiac and gluten sensitive communities with important information, product and restaurant reviews, and simple recipes I hope you'll love. Read More…

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