Carrot Ginger Soup: A Taste of Fall

When it comes to comfort food, soup's on! Whether tomato soup, carrot soup or another favorite, a hearty, hot liquid meal can really hit the spot. Soups and purees with brightly colored vegetables like carrots, butternut squash and kale are also a great way to deliver a bowl full of nutrients to your body while lifting your spirits.

The warming, spicy taste of ginger is the perfect complement to hearty fall and winter produce stars like the carrots in this soup recipe. Ginger also confers a number of health benefits, such as support for a healthy inflammatory response and digestive comfort. Its encouragement for immune system health makes this carrot ginger soup recipe a wonderful pick-me-up.

What is carrot ginger soup?

Carrot ginger soup is essentially a puree made with carrots, ginger, onions, garlic and spices that are sauteed and simmered with vegetable broth. Once cooked, the ingredients are mixed with a blender or immersion blender.

Carrot soup tastes mostly of roasted carrots. It is light, refreshing, nutritious and has a nice kick from the ginger.

Is carrot ginger soup good for you?

This carrot soup is quite healthy. It is a good source of fiber, vitamins and minerals and is low in sugar. It is also vegan, grain-free, and gluten-free if a gluten-free vegetable broth is used.

The carrots that form the base of this soup recipe are full of vitamin A, potassium and antioxidants. They help support eye health, heart health and more.

The ginger in this carrot soup recipe also contributes to good health with compounds that encourage a healthy inflammatory response and promote immune health and healthy digestion, among other benefits. It warms you up with a spicy flavor that complements the carrots and other flavors.

Best carrot ginger soup recipe

This vitamin-loaded carrot ginger soup recipe includes olive oil, roasted onions and fragrant garlic to fill out the flavor profile. The optional use of plant-based milk such as coconut milk helps to make the texture creamy and light. It can be made in a total time of less than an hour, including prep time.

Ingredients

• 2 tbsp olive oil (avocado oil also works well)
• ½ yellow onion, diced
• 3 garlic cloves, grated or minced
• 1 tsp of fresh ginger, grated
• 1 pound of carrots, chopped
• ½ tsp salt
• ¼ tsp black pepper
• 3 cups vegetable broth
• 1 cup coconut milk or other dairy-free milk (optional)

Preparation

1. In a large pot over medium heat on the stovetop, combine the olive oil and onion, then sauté for about 5 minutes until soft.
2. Add garlic and ginger and continue cooking for one minute, until fragrant.
3. Add carrots, vegetable broth, salt and pepper. Bring to a boil over medium-high heat, then reduce to a simmer and cover. Let simmer over medium-low heat until the carrots are soft, about 30 minutes.
4. Once carrots are prepared, either transfer the ingredients to a high-powered blender to blend or blend right in the pot using an immersion blender. Add coconut milk or other plant-based milk during this step (if using).
5. Serve warm. Garnish with a little coconut cream or heavy cream and green onions, if desired. Extra-virgin olive oil can also be used as a garnish.

Nutrition Facts

Recipe serves four. Facts are per serving, without optional ingredients:
Calories: 170
Total Fat: 8 g
Carbohydrates: 12 g
Sugar: 6 g
Protein: 2.5 g
Sodium: 497 mg
Fiber: 4 g

All nutritional information is based on third-party calculations and is only an estimate. Each recipe and nutritional value will vary depending on the brands you use, measuring methods and portion sizes.

Carrot ginger soup: Tips for success

This carrot ginger soup can be personalized with your favorite flavors.

• You can add a bay leaf while simmering the carrots in broth to add a subtle flavor to your soup. Just be sure to remove the bay leaf before you puree your carrot mix in the blender or use the immersion blender.
• Coconut milk is optional, but the use of dairy milk or plant milk like coconut milk will make this soup recipe creamier than if you're only using vegetable broth.
• If your soup is too thick when blending, add a little more water, broth or coconut milk until it reaches your desired consistency.
• Taste after blending and add more salt and/or pepper if desired. Red pepper flakes and curry powder are also good additions if you prefer those tastes.
• If you want the soup to be a little sweeter, you can add 1 tbsp of maple syrup.
• Vegetable stock can add more flavor to your carrot soup than broth. If you do not follow a vegan or vegetarian diet, chicken stock is another good alternative. Use a low-sodium variety to lower your sodium content.
• You can add protein such as lentils or chopped chicken to your puree to make a heartier soup.
• This carrot ginger soup stores well in the fridge and is freezer-safe, making it a good make-ahead soup recipe. It will keep in the fridge for a week, and it can be frozen to keep longer.

What to serve with carrot ginger soup

Like other soups, carrot soup can be served as a main entrée or as a side dish to sandwiches, pasta or rice-based dishes. This carrot soup recipe also goes well with sides such as mashed potatoes and macaroni and cheese. Or serve it with warm bread for dipping.

Carrot ginger soup benefits

Adding carrots to your daily diet will help you get lycopene as well as beta-carotene, which is converted to vitamin A in your body. Because they are a good source of these nutrients, carrots help support eye health and heart health. Carrots also promote other whole-body health benefits.

The ginger in this carrot soup recipe is well-known for encouraging digestive health and comfort, but it has other benefits. Ginger has also been studied for immune health support and for helping promote a healthy inflammatory response.

If you choose to use it in this carrot soup recipe, coconut milk contributes benefits as well. Coconut milk has phenolic compounds that contribute to antioxidant activity, helping to protect cells against free radical damage. The garlic in this soup also contributes to cellular detoxification and encourages your body's response to oxidative stress.

Does carrot ginger soup have enough ginger for your diet?

While this carrot soup has fresh ginger, a standardized ginger extract is the best way to take advantage of this root's health benefits, especially its support for a healthy inflammatory response. Standardized ginger compounds have also been studied for cardiovascular health and healthy male sexual response, as well as immune system health.

References

• Eggersdorfer M, Wyss A. "Carotenoids in Human Nutrition and Health." Archives of Biochemistry and Biophysics. August 2018. https://pubmed.ncbi.nlm.nih.gov/29885291/
• Fakhri S, et al. "Ginger and Heart Health: From Mechanisms to Therapeutics." Curr Mol Pharmacol. 2021. https://pubmed.ncbi.nlm.nih.gov/33297926/
• Jiang TA. "Health Benefits of Culinary Herbs and Spices." Journal of AOAC INTERNATIONAL. March 2019. https://academic.oup.com/jaoac/article/102/2/395/5658185
• Karunasiri AN, et al. "Antioxidant and Nutritional Properties of Domestic and Commercial Coconut Milk Preparations." Int J Food Sci. August 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7422486/
• "Carrots, raw." U.S. Department of Agriculture. April 2019. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170393/nutrients
• "Reasons Why Carrots (of All Colors) Are Healthy For You." Cleveland Clinic. March 2021. https://health.clevelandclinic.org/reasons-why-carrots-of-all-colors-are-healthy-for-you/