By Mayo Clinic Staff

Dietitian's tip:

Carrots are a good source of beta carotene and fiber.

Number of servings

Serves 6


  1. 10 carrots, scraped and sliced
  2. 1 1/2 tablespoons sugar
  3. 2 cups water
  4. 3 tablespoons all-purpose (plain) flour
  5. 1/4 teaspoon ground black pepper
  6. 1/4 teaspoon ground nutmeg
  7. 4 cups fat-free milk
  8. 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 flour, 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

Serving size: About 1.5 cups

  • Total fat trace
  • Calories 140
  • Protein 7 g
  • Cholesterol 3 mg
  • Total carbohydrate 27 g
  • Dietary fiber 3 g
  • Monounsaturated fat trace
  • Saturated fat trace
  • Sodium 164 mg
  • Added sugars 3 g
  • Trans fat 0 g
April 18, 2014