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Orange Soup (Dairy-Free, Gluten-Free)

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5 from 1 vote

This recipe makes a vibrant orange soup with a creamy, velvety texture from carrots, sweet potatoes and a delicious tangy-sweet flavor from oranges.

Bonus, this kid-friendly soup is also vegan. No dairy needed!

Orange Soup Carrot Soup Sweet potato soup for kids baby soup busylittlekiddies

I have been making orange soup for my kids for such a long time that it must be shared.

Kids love sweet root vegetables, vibrant colors on their plate, and this easy soup is perfect for making your kids join the table during winter and get their 5-a-day in a bowl of comforting, heart-warming soup.

What’s Orange Soup?

An orange soup is a soup made with orange vegetables, usually carrots, and a touch of freshly juiced orange.

It’s a slightly sweet soup that kids adore and perfect as a baby soup to introduce carrots or sweet potatoes to little ones.

Orange Soup Carrot Soup Sweet potato soup for kids baby soup busylittlekiddies

How To Make Orange Soup

To make this 30-minute sweet potato and carrot soup recipe, you need:


  • Carrots
  • Sweet potato – most recipes won’t add sweet potatoes in orange soup, but I think the soup is so much creamier and sweeter with it.
  • Orange juice and zest if desired – kids are not a big fan of orange zest, so feel free to skip it for little ones.
  • Finely chopped onion
  • Garlic
  • Olive oil
  • Vegetable stock
  • Salt and pepper to taste and optional for babies.

Cutting The Vegetables

First, peel and trim the carrots and cut them into small cubes. Carrots are longer to cook than sweet potatoes, so I always chop carrots into smaller cubes to save cooking time.

Then, peel sweet potatoes and cut them into cubes as well.

Set aside the cubed vegetable while warming olive oil

Orange Soup

Stir-Frying The Vegetable

The secret to any delicious fragrant soup is to stir fry the vegetables first.

So start by warming olive oil over medium-high heat in a large non-stick pan.

Add the onions and stir fry for about a minute until fragrant. Then, add the carrots cubes, sweet potato cubes and occasionally stir for 1-2 minutes to slightly roast and bring out all their flavor.

Finally, stir in the crushed garlic, vegetable stock, and cover the saucepan with a lid.

Bring to a boil and cook the soup for 20-30 minutes or until the vegetables are fork-tender – especially the carrots, they always take 10 extra minutes to cook compared to sweet potatoes.

Remove from the heat, cool slightly, then use an immersion blender to blend the soup. You can also blend it in a blender if your blender has a heat-resistant jug like Vitamix.

Blend until the soup is smooth and creamy.

Now, use a citrus press to squeeze the orange juice into the soup.

Stir it in with a wooden spoon to combine evenly.

Season with salt or pepper if needed.

Orange Soup Carrot Soup Sweet potato soup for kids baby soup busylittlekiddies (4)


You can serve this carrot soup plain or with some of the kid-friendly soup toppings below.

Kid-Friendly Soup Toppings

  • Grated hard-cheese like parmesan, mozzarella, or Edam. Kids love strings of melted cheese in their soup, so play with flavors and other kinds of cheese.
  • Toasted seeds – like pumpkin seeds, sunflower seeds, or sesame seeds.
  • Popcorn – plain popped corn is a fun soup topping for kids.
  • Croutons – turn your old bread into croutons, cube bread slices, and toast in olive oil.
  • Milk or cream – add flavor and calcium with a drizzle of milk you love, even soy milk or soy cream or coconut cream for dairy-free vegan soup options.

Storage Instructions

This orange soup stores for up to 4 days in an airtight container in the refrigerator. But you can also freeze it for later. Freeze the soup in sealed freezer-friendly containers and thaw it in the fridge the day before eating.

Rewarm the soup in a saucepan over medium heat or in a microwave-safe bowl until hot.

Orange Soup Carrot Soup Sweet potato soup for kids baby soup busylittlekiddies

Frequently Asked Questions

Can I offer orange soup as a baby soup?

Yes, but skip the added salt and use cold tap water to avoid the salt from vegetable stock and give only to babies over 6 months old.

Can I skip the sweet potato?

Yes, you can replace the sweet potato with more carrots, but the soup won’t be as thick and velvety.

Can I use sweet potatoes only?

Yes, but increase water at the end because sweet potatoes are much more starchy than carrots, and your soup will be very thick with 4 cups of liquid.

More Family Recipes

I love to share with you my easy vegetarian family recipes on the blog. Below are some other favorite recipes to try.

Have you made this orange soup recipe? Share a comment or review below to tell me how it went!

Orange Soup Carrot Soup Sweet potato soup for kids baby soup busylittlekiddies

Orange Soup

A healthy Orange Soup made of carrots, sweet potatoes, and a touch of fresh orange juice. It's perfect as a healthy family meal or baby soup.
5 from 1 vote
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Yield: 6 bowls
Calories: 115kcal
Author: Carine


  • 1 tablespoon Olive Oil
  • 1 Onion finely chopped
  • 4 large Carrots peeled, 500g/2lb peeled, trimmed
  • 1 Medium Orange Sweet Potato peeled, 300g
  • 2 Garlic Cloves peeled, crushed
  • 1 large Orange juiced and zest if desired
  • 4 cups Vegetable Stock

To serve

  • 1-2 tablespoons Coconut Cream or cream of choice
  • 1-2 tablespoons Popcorn or toasted pumpkin seeds
  • 1 tablespoon Grated Parmesan dairy-free if desired
This recipe may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.


  • Peel, trim, and chop carrots in small cubes. Peel and cube the sweet potatoes. Set aside the cubed vegetable in a large mixing bowl.
  • In a large non-stick pan, warm the olive oil over medium heat.
  • Add the onion and cook, occasionally stirring, until fragrant and golden, about 1-2 minutes.
  • Stir in the chopped vegetables, crushed garlic, and stir fry for 1 minute, until fragrant.
  • Pour the vegetable stock, cover the saucepan with a lid. Bring the soup to a boil and cook for15 minutes to 20 minutes or until the vegetables are fork-tender.
  • Remove from heat, and blend with an immersion blender or in a high-speed blender until the soup is smooth and creamy.
  • Stir in the juice from one orange and adjust with salt and pepper. You can add the zest from the orange too, kids are fan, but grown-ups love it.
  • Serve with a drizzle of cream, parmesan, and toasted seeds or popcorn.


  • Store the soup in an airtight container in the fridge for up to 4 days or freeze and thaw it in the fridge the day before.


Nutrition Facts
Orange Soup
Serving Size
1 serving
Amount per Serving
% Daily Value*
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2000 calorie diet.

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