Photo of Spiced Carrot Soup by WW

Spiced Carrot Soup

SmartPoints® value per serving
Total Time
19 min
15 min
4 min
Use canned carrots in this soup to save on both preparation and cooking times. Naturally lowfat buttermilk adds a touch of creaminess.


Canola oil

2 tsp

Uncooked shallot(s)

¼ cup(s), or red onion, chopped

Curry powder

½ tsp

Chili powder

tsp, chipotle-variety

Canned carrots

29 oz, sliced (undrained)

Low-fat buttermilk

1 cup(s)

Table salt

¼ tsp

Black pepper

¼ tsp

Fresh lemon juice

2 tsp, divided

Fat free sour cream

¼ cup(s)


  1. Heat oil in a medium saucepan; add shallot, curry powder and chili powder. Cook over medium heat until shallot is tender, stirring constantly, about 2 minutes. Add undrained carrots to saucepan.
  2. Pour buttermilk into saucepan and swirl to combine. Add salt, pepper and 1 teaspoon of lemon juice; puree in saucepan using an immersion blender. (Or puree in batches in a blender—careful not to splatter hot liquid). Taste soup and add remaining teaspoon of lemon juice, if desired.
  3. Divide soup among 4 bowls and garnish with sour cream. Yields about 1 cup of soup and 1 tablespoon of sour cream per serving.


We used canned carrots because they cut cooking time considerably (you may use fresh carrots though, if you prefer). If you prefer a tangy-tasting soup, swap 1/2 cup of buttermilk for 1/2 cup of plain fat-free yogurt (could affect SmartPoints value). For a festive look, spoon sour cream in the center of each serving. Using a toothpick, draw out "spokes" of sour cream from the center to create a starburst design.