Creamy Carrot & Ginger Soup
This creamy, warming Carrot & Ginger Soup is a vibrant, nutrient-packed dish that's incredibly simple to make and bursting with sweet and zesty flavors. It's the ultimate beta-carotene bomb, perfect for a comforting meal.
For 4 servings
Prepare your vegetables: Peel and chop the onion. Mince the garlic. Grate the fresh ginger. Peel the carrots and chop them into roughly 1-inch pieces for even cooking.
Sauté Aromatics: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the chopped onion and sauté for 5-7 minutes until softened and translucent. Stir in the minced garlic and grated ginger, cooking for another 1-2 minutes until fragrant, being careful not to burn the garlic.
Simmer Carrots: Add the chopped carrots to the pot. Pour in the vegetable broth, ensuring the carrots are mostly submerged. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and simmer for 15-20 minutes, or until the carrots are very tender and easily pierced with a fork.
Blend Smooth: Carefully transfer the hot soup mixture to a heat-safe blender (fill only halfway to prevent pressure buildup, vent the lid, and hold it down with a towel), or use an immersion blender directly in the pot. Blend until the soup is completely smooth and creamy.
Finish & Season: Return the blended soup to the pot (if using a regular blender). Stir in the full-fat coconut milk. Heat gently over low heat until warmed through, but do not boil. Season with salt and freshly ground black pepper to taste, adjusting as needed.
Serve: Ladle the hot soup into bowls. Garnish with a swirl of coconut cream, fresh herbs like cilantro or parsley, or a sprinkle of toasted pumpkin seeds, if desired, and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Roast for Depth: For an even richer, sweeter flavor, toss the chopped carrots with a little olive oil, salt, and pepper, then roast at 400°F (200°C) for 20-25 minutes before adding to the pot with the broth.
- 2Adjust Consistency: If the soup is too thick, add a little more vegetable broth or water until your desired consistency is reached. If too thin, simmer uncovered for a few extra minutes to reduce.
- 3Ginger Freshness: Always use fresh ginger for the best flavor and aroma. Grate it finely using a microplane for even distribution throughout the soup.
- 4Blender Safety: When blending hot liquids, never fill your blender more than halfway. Remove the center cap from the lid (if applicable) and cover the opening with a kitchen towel to allow steam to escape and prevent pressure buildup.
Adapt it for your goals.
Spicy Kick
Add a pinch of cayenne pepper or a small, deseeded and sliced jalapeño along with the ginger for a spicier version.
Roasted Root VeggiesRoasted Root Veggies
Substitute half of the carrots with sweet potatoes or butternut squash for a different flavor profile. Roasting them first will add extra depth.
Herbaceous TwistHerbaceous Twist
Stir in a sprig of fresh thyme or rosemary during the last few minutes of simmering for an earthy aroma that complements the ginger.
Why this is on our healthy list.
Rich in Vitamin A
Carrots are packed with beta-carotene, which the body converts to Vitamin A, essential for maintaining healthy vision, boosting immune function, and promoting skin health.
Anti-Inflammatory Properties
Ginger contains powerful compounds like gingerol, known for their significant anti-inflammatory and antioxidant effects, which can aid digestion and reduce nausea.
Fiber-Packed
This soup is a good source of dietary fiber from carrots and other vegetables, promoting digestive health, helping to regulate blood sugar, and contributing to a feeling of fullness.
Frequently asked questions
Yes, this soup is excellent for meal prep. It can be made 2-3 days in advance and stored in an airtight container in the refrigerator. Reheat gently on the stovetop or in the microwave.
