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+ servings
pear soup and carrot apple soup

Roasted Carrot and Pear Soup Recipe

Enjoy this low histamine roasted carrot & pear soup that's low lectin with low salicylate option. Batch and freeze for easy lunches.
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Main Course, Side Dish, Soup
Cuisine American
Servings 2
Calories 140 kcal

Equipment

Ingredients
  

  • 8 cups Filtered Water
  • 1 pound Carrots
  • 5 ribs Celery
  • 1 Yellow Onion large
  • 3 cloves Garlic smashed
  • ¼ ounce Ginger (about 1 inch piece) (omit for low salicylate) 
  • 1 sprig Rosemary (omit for low salicylate)
  • 3 teaspoons Thyme (1 teaspoon is for garnish) (sub flat leaf parsley for low salicylate option) 
  • ½ teasponn Redmond Real Salt
  • 2 Bartlett Pears (peeled for low salicylate)
  • 1 (16 ounce) can Coconut Milk (optional, omit for low salicylate. Consider adding another fat that is tolerated.) 

Instructions
 

  • Put 8 cups of filtered water into a large pot over high heat and bring to a boil. 
  • Preheat oven to 425° Fahrenheit. 
  • Wash all fruit, veggies, and herbs. 
  • For low salicylate option, peel carrots and peel pears.
  • Cut carrots, onion, celery, pears and ginger into about ½ inch pieces. (Remove core and stem from pears.) 
  • Remove rosemary and thyme leaves from the stems. 
  • Put the following into the boiling water: 
    1/3 of your carrots
    all the celery 
    ½ the onion 
    all the rosemary 
    2 teaspoons thyme 
    ½ teaspoon salt 
    all the ginger 
  • Bring heat down to medium low and simmer for about 30 minutes. 
  • Put the following ingredients on a silicone mat or unbleached parchment paper on a baking sheet (this makes clean up easier):  2/3 of the carrots, remaining ½ onion, all garlic, all pears. 
  • Toss with olive oil to coat and roast for 25 minutes. 
  • Remove the large soup pot from the stove and take the baking sheet out of the oven when done. 
  • Use your immersion blender to blend up the contents of the pot. 
  • You should have about 7-8 cups of “broth” here. Remove 6 cups into a large mixing bowl. (Sometimes you lose water due to evaporation, that’s why I use extra. If you do have extra broth, you can freeze this as a stock to use for a future dish.) 
  • Add all of the roasted ingredients to the 6 cups of broth that you now have in a large mixing bowl. 
  • Use immersion blender to blend contents until you get a smooth purée. 
  • You may want to strain your soup with a colander. I blended until most of it was smooth, but there were still a couple big chunks of carrot I missed. Don’t use a mesh type strainer. It’s too fine. Use one with bigger holes if you have it.  

Options for Serving

  • You can add more salt to taste. 
  • You can garnish with parsley or thyme. 
  • You can add about 1 teaspoon of coconut milk to each serving for a creamy, richer soup. It reminds me of soups from a Thai restaurant when the coconut milk is added. Yum! 

Notes

This recipe makes 2 big meals or 4 appetizer portions.

Nutrition

Nutrition Facts
Roasted Carrot and Pear Soup Recipe
Amount per Serving
Calories
140
% Daily Value*
Fat
 
1
g
2
%
Potassium
 
730
mg
21
%
Carbohydrates
 
31
g
10
%
Calcium
 
90
mg
9
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword dairy free, gluten free, grain free, low histamine, low lectin, low salicylate option, sugar free