Recipe printed from:

a white bowl displayed on a pink serviette filled with carrot and apple soup, garnished with paprika

Carrot and Apple Soup

Recipe and photo submitted by Emily Campbell, MScFN RD CDE, a registered dietitian and certified diabetes educator

This soup has gorgeous color and flavor combinations that are sure to give lots of warmth. Using staple ingredients like onion, carrots, and apples gives this soup loads of fiber, flavor and fullness. This is an easy recipe to pull together, making it perfect for a weeknight meal.  

Tip: spice up this soup by adding 1 teaspoon turmeric and 1 teaspoon curry powder.

Carrot and Apple Soup


  • 1 tablespoon olive oil
  • 1 small white onion, chopped
  • 2 tablespoons chopped fresh ginger
  • 4 large carrots, peeled and chopped
  • 1 apple, peeled, cored, and chopped
  • 8 ounces canned chickpeas, no added salt
  • 3 teaspoons ground cinnamon
  • 4 cups vegetable broth, no added salt
  • 1.5 cups unsweetened plain almond milk


  1. In a large pot over medium heat, heat the olive oil. Add the onion and ginger. Cook until the onion is soft and translucent, about 5 minutes.
  2. Add the carrots, apple, chickpeas, cinnamon, and broth,
  3. Simmer the soup until the vegetables are tender, about 15 minutes
  4. Remove from the heat and pour the soup into a blender. Add the almond milk and blend until smooth. Alternatively, use an immersion blender, and bled the vegetables and almond milk in the pot until smooth.

Nutrient Analysis

  • Calories: 180 KCal
  • Protein: 5 g
  • Carbohydrates: 29 g
  • Fibre: 8 g
  • Total Fat: 6 g
  • Sodium: 219 mg
  • Phosphorus: 93 mg
  • Potassium: 473 mg

Renal Diet Nutrient Analysis

Servings per recipe: 4

Serving size: 1/4 of the full recipe

Renal and Diabetic Exchanges

0.7 protein
1.9 starch

What is one exchange?
  • 1 Protein Choice = 1oz of meat or 7g of dietary protein
  • 1 Starch Choice = about 15g of carbohydrates
  • 1 Fruit or Vegetable Choice = ½ cup
  • 1 Milk Choice = ½ cup