Carrot and Apple Soup

A bowl of carrot and apple soup with bread on the side


  • 1 Tbsp canola oil
  • 1 medium onion, chopped
  • 1 medium leek, chopped 1 lb peeled carrots, cut in 12 inch slices
  • 1 Granny Smith apple, peeled, cored, and chopped
  • 3 cups fat-free, reduced-sodium chicken broth Milk or fat-free, reduced-sodium chicken broth, as desired (optional)
  • Salt and freshly ground black pepper, to taste
  • 3 Tbsp minced mint, for garnish (optional)


  1. Heat oil in medium Dutch oven or large saucepan on medium-high until hot. Saute onion and leek until onion is translucent, 4 minutes.
  2. Mix in carrots and apple. Tightly cover pot, reduce heat, and cook gently until vegetables give up most of their juices, 8 to 10 minutes. Add broth. Cover and cook until carrots are very soft, about 30 minutes.
  3. Let soup sit, uncovered, about 20 minutes, to cool slightly. Purée soup in a blender or food processor, if necessary in two batches. (Blender makes a smoother soup.) If soup is too thick, add milk or broth, as desired. Season to taste with salt and pepper. Serve garnished with mint.


American Institute for Cancer Research

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