No-Waste Carrot Tops Soup

2 Reviews
100% would make this recipe again

Carrot leaves are edible and delicious, with an herby, earthy flavor, similar to parsley. Don't throw them away next time.

Preparation : 15 min Cooking : 30 min
170 calories/serving


4 carrots, with leaves 400 g
1 tbsp olive oil 15 mL
1/2 onions, finely chopped 100 g
1 stalk celery, coarsely chopped 70 g
2 cloves garlic, finely chopped
1 bay leaf 0.2 g
3 cups chicken broth 750 mL
1 cup water 250 mL
1 1/2 cup white "navy" beans (canned), rinsed and drained 375 mL
1/2 dried chili peppers, minced 0.2 g
1 pinch salt [optional] 0.1 g
ground pepper to taste [optional]

Before you start

In the absence of carrot tops, parsley can be used.


  1. Prepare the carrots: Cut the carrot greens from the stems then wash and rinse well to remove excess dirt. Remove any hard stems, chop the greens then set aside. Slice the carrots into thin rounds, coarsely chop the celery, finely chop the onion and garlic.
  2. In a pot, sweat the onion and celery in oil over medium heat for about 3-4 min. Add garlic and carrots then sauté a few minutes. Stir in the chili pepper and bay leaf. Season with salt and pepper. Pour in the broth and water. Bring to a boil, lower the heat, cover and simmer until the carrots are tender, about 25 min.
  3. Add the beans then continue to cook 5 min. At the very end stir in the greens, adjust the seasoning and serve.


The soup keeps up to 7 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (350 g)


% Daily Value




3 g

5 %

Saturated 0.5 g
+ Trans 0 g

2 %


0 mg


720 mg

30 %


30 g

10 %


7 g

29 %


6 g

Net Carbs

23 g


7 g

Vitamin A

110 %

Vitamin C

14 %


9 %


15 %


This recipe is :
Excellent source of  :
Fibre, Folacin, Manganese, Potassium, Vitamin A
Good source of  :
Magnesium, Vitamin B1, Vitamin B6, Vitamin K
Source of  :
Calcium, Copper, Iron, Niacin, Pantothenic Acid, Phosphorus, Selenium, Vitamin B2, Vitamin C, Vitamin E, Zinc
Low  :
Saturated Fat
Free  :
Added Sugar, Cholesterol, Trans Fat


1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Vegetables 2
Meat and Alternatives ½
Fats ½

Leave a review

You have to be logged in to leave a review


2 Reviews (2 with rating only) 100% would make this recipe again

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.

Our weekly newsletter includes:

  • Recipes, tips and advice on healthy eating
  • Occasional promotions on products & services from SOSCuisine and some trusted partners
  • Occasional invitations to help scientific research by answering surveys or participating in studies
  • Your email address will never be shared without your permission and you may unsubscribe at any time.
SOSCuisine, 3470 Stanley, Suite 1605, Montreal, QC, H3A 1R9, Canada.