Savoy Soup

Spending a lot more time at home than we’re used to or around those living with us is something that a lot of us have to adjust. I try to keep in touch with my family, so I have a little call round every now and then to have a chat with all my nanas. And as all the nans are, they keep asking if I am starving and wishing to send me lots of food (even though all I do is nibble on something every time I walk past the kitchen). And it reminded me of this soup that one of my nans used to make for me every time I was staying at home with her.

As far as I was told, the people of the Savoy region use to make this soup to warm them up whilst using very basic ingredients with high nutritional value. This soup seemed like a great meal option during the day when you’re feeling a bit peckish but want something a little bit more nourishing. The star of this recipe is carrot but the structure of it is quite unconventional to the usual carrot soup. And with the increased amount of sunny days, its good to get some beta-carotene in your system for sure. All the ingredients used are fairly easy to get as well as highly affordable and often probably already in your pantry.

Savoy Soup


for two large servings:

A small or half a medium-sized white onion 2 large carrots 1 large potato Vegetable stock approx. 750ml 2 tbsp of fat of your choice (I prefer butter, can also be veg oil of some description) 1 tsp of flour of your choice Nutmeg, Salt for seasoning


Wash your carrots and grate them, then chop the potato into medium cubes. Have your veg stock on hand.

Dice the onion and start slowly frying it. When it turns golden, add grated carrot and sprinkle with flour. Stir and leave to steam for a bit.

Pour stock over the veg and put in the potatoes. Put in the potato cubes and boil until potato is cooked. Add nutmeg and season with salt if needed. Serve with a roll or bread to dip in.

About the Ingredients

Carrots – The nutrient profile of carrots is truly immaculate; active compounds such as carotenoids, phenolics, polyacetylenes or ascorbic acid cover a large variety of health benefits such as reducing the risk of cardio-vascular disease thanks to its anti-inflammatory and antioxidant properties (Ahmad et al., 2019).

Fat – The fat, in my case butter, in this recipe causes developing the flavour of the carrot and onion coming together but also is important for the absorption of lipid-soluble vitamins, such as beta-carotene (Alves et al., 2012).

Onion – As mentioned in the previous article Antiviral Pantry, onions are a great way how to combat viral infection. Compounds in onions also have a very strong antibacterial and antioxidant activity, as well as they are anti-inflammatory and help to balance blood cholesterol and glucose levels, which acts as a support of cardio-vascular system in general (Du et al., 2017).

Potatoes – Often demonised, however, a great affordable ingredient that keeps and tastes delicious in any form. I thoroughly wash mine but do not peel, so there’s an extra bit of fibre. Rich in carbohydrates but providing energy and nutrients such as B vitamins, vitamin C and potassium (Camire et al., 2009).


Ahmad, T., Akhtar, S., Ariño, A., Azam, M., Batool, A., Cawood, M., Iqbal, Q. and Tariq, R., 2019. Phytochemicals in Daucus carota and Their Health Benefits—Review Article. Foods, 8(9), p.424.

Alves, M., Casal, S., Oliveira, M., Ramalho, H. and Santos, J., 2012. Fat-soluble vitamin (A, D, E, and β-carotene) contents from a Portuguese autochthonous cow breed—Minhota. Journal of Dairy Science, 95(10), pp.5476-84.

Camire, M., Donnelly, D. and Kubow, S., 2009. Potatoes and Human Health. Critical Reviews in Food Science and Nutrition, 49(10), pp.823-40.

Du, J., Li, Y., Pu, X., Yang, S., Yang, T., Yang, X., Yang, Z. and Zeng, Y., 2017. Therapeutic Role of Functional Components in Alliums for Preventive Chronic Disease in Human Being. Evidence-Based Complementary and Alternative Medicine, 2017, pp.1-13.