By Mayo Clinic Staff

Dietitian's tip:

One medium carrot meets more than one-third of your daily need for vitamin A (beta carotene). Carrots are also a good source of fiber.

Number of servings

Serves 6


    10 carrots, scraped and sliced
    1 1/2 tablespoons sugar
    2 cups water
    3 tablespoons all-purpose (plain) flour
    1/4 teaspoon salt
    1/4 teaspoon ground black pepper
    1/4 teaspoon ground nutmeg
    4 cups fat-free milk
    2 tablespoons fresh parsley, chopped


In a large saucepan, heat the carrots, sugar and water. Cover and simmer until the carrots are tender, about 20 minutes. Drain the carrots, reserving some of the liquid. Set aside.

In a separate saucepan, whisk together the flour, salt, pepper, nutmeg and milk. Cook over medium-high heat, stirring constantly until the white sauce thickens.

In a blender or food processor, add the cooked carrots and white sauce. Puree until smooth. Add reserved liquid to desired consistency. Ladle into separate bowls and garnish each with 1 teaspoon parsley. Serve immediately.

Nutritional analysis per serving

  • Total fat trace
  • Calories 140
  • Protein 7 g
  • Cholesterol 3 mg
  • Total carbohydrate 28 g
  • Dietary fiber 3 g
  • Monounsaturated fat trace
  • Saturated fat trace
  • Sodium 216 mg
Sep. 01, 2007