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  • Preparation Time

    10 minutes

  • Cooking Time

    25 minutes

  • Difficulty Rating


  • Health Level


  • Serves


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  1. 6 medium carrots*
  2. 2 large potatoes
  3. ¼ small head of cauliflower
  4. 1 small sweet potato
  5. 1 large red onion
  6. ⅛ / ⅜ g tsp ground cinnamon
  7. ⅛ tsp. / ⅛ g dried thyme
  8. ⅛ tsp. / ¾ g salt or substitute
  9. 2 pints / 1 liter water

  10. * Where possible, try to use organic vegetables.


  1. Chop all vegetables.
  2. Place all ingredients in a 4-quart (gallon) or 4-liter lidded pot.
  3. Cover and bring to a boil over high heat.
  4. Reduce heat to low, and simmer for 20 minutes until vegetables are tender.

Serve hot. Can be frozen and reheated.

Serving size:1½ cups / 340 ml

Exchanges per Serving: 1 Carb, 1 Veg

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Comments 16

  1. I’m to be under 30 CARBS daily so really need lot of protein & veggies! I do not use sugar–only liquid stevita for homemade chai tea & hibiscus tea. Liquid stevia has no aftertaste! I do not use sweeteners for other year or anything else unless I drink sparkling water& add liquid stevita! So I need recipes with no bread or legumes! I also cannot do hot spicy but I always adjust recipe to my tastebuds! Love cheese! Thanks!

    • Hi, Therese. You can replace the starchy carbohydrate exchanges on your menu with protein exchanges one-to-one, or with vegetables one-to-two. Click on the “Exchange mode” icon in the toolbar above your menu to see how much an exchange is.

  2. Really enjoyed this soup. Did a few things different though. I left out the cinnamon, used vegetable broth instead of water, and added a bay leaf, 1/8 tsp. of cayenne pepper and a few shakes of black pepper. The soup is easy to put together and has great taste. Will be fixing it again.

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