Healthy Spiced Ginger Carrot Soup

by | Jun 9, 2021

When I hear ginger carrot soup, I think health! This soup is amazing for when you feel a little under the weather. The flavor is full with lots of spices and gets a kick from the ginger.

No need to order soup out or buy it canned from the store when you can make it fresh at home. Save this soup recipe for the next time you need an immune boost or a light tasty lunch!

The Health Benefits of Ginger Carrot Soup

Ginger

As you may already know, ginger has powerful antioxidant and anti-inflammatory properties. It's component, gingerol, is the main ingredient that has these effects. Ginger helps to reduce feelings of nausea and indigestion making this a great soup to have when you are feeling ill.

fresh ginger for the making of ginger carrot soup

Ginger has also been shown to inhibit the growth of certain bacteria, making it an important ingredient in fighting off infection. Fresh ginger in foods and ginger in the form of capsules are both great ways to work this amazing food into your diet!

Turmeric

turmeric for the making of ginger carrot soup

Turmeric is another incredible anti-inflammatory root that has a lot of health benefits. Curcumin is the active ingredient in this plant that helps to fight diseases. Unfortunately, curcumin is not well absorbed by the body on its own, however the addition of black pepper increases this absorption. This carrot ginger soup has plenty of black pepper, so you'll still reap the health benefits!

Carrot

carrots on a cutting board

Carrots are another tasty root veggie that are packed with nutrients. They are known to be rich in beta carotene, fiber, potassium, and antioxidants. Beta carotene is important for the production of Vitamin A, which support immune health, good vision, and development. The base of this soup is carrots, so you can be sure that you're getting in a whole bunch of these health supporting nutrients.

How To Make Ginger Carrot Soup

To make this delicious ginger carrot soup, you'll need to gather your ingredients. I prefer to use organic vegetables where possible, especially because this a healing soup, we want it to be as high quality as possible! You'll need carrots, I used orange ones, but if you prefer tri-colored, you can use those too. Then you need ginger, turmeric, garlic cloves, vegetable broth, coconut milk, olive oil, all spice, cinnamon, cumin, black pepper, and garlic powder.

ginger carrot soup in two bowls on a stone background

Roasting the Carrots

Peel and chop the carrots into large chunks. Then arrange them on a large lined baking sheet with parchment paper or coated with non stick spray. You don't want the carrots resting on top of each other, otherwise they will not cook evenly. Make sure to arrange them in a single layer. Drizzle them with olive oil and massage in. Season the carrots with salt, pepper, and garlic powder.

The carrots need to roast for around 20 minutes on one side and then flipped and roasted on the other side for another 15 minutes. Oven cooking times may vary, they are done when a fork slides easily into them and they are browned. Then remove them from the oven and allow them to cool.

Assembling The Soup

When the carrots are cool enough to handle, place them in a food processor or high-powered blender, along with the garlic, ginger, turmeric, and 2 ½ cups of broth. I love using blender, like a Vitamix, to make this ginger carrot soup extra creamy. You may need to divide Divide into even batches, if necessary. Puree until the mixture is smooth.

Pour the carrot puree into a stock pot or an Instant Pot, along with the remaining broth, cumin, cinnamon and allspice. Stir to combine ingredients and heat over medium heat. Reduce heat to low and gradually add the coconut milk. It is important to use canned coconut milk here, you want the coconut cream to be included in the soup. This makes it nice and rich instead of watery.

ginger carrot soup in two bowls on a stone surface

Remove soup from heat. Season with salt and pepper to taste and adjust other seasonings, as desired. Try topping your soup with some chili slices and fresh green herbs. A dollop of sour cream or Greek yogurt is delicious as well! Serve immediately with a crisp salad and your favorite crusty loaf of bread.

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Tools You May Need To Make Ginger Carrot Soup

  • High Powered Blender or Food Processor. Using a blender will make your soup super creamy, smooth, and easy to drink! Blending all the ingredients together also gives the soup a big boost of flavor.
  • Knife. You'll need a sharp knife to cut through all those hard root vegetables.
  • Cutting Board. For your slicing and dicing needs! I love this bamboo one!
  • Instant Pot (optional). Great for keeping your soup warm for the day and for easy cooking if you want to skip roasting the veggies.
Healthy Spiced Ginger Carrot Soup

Healthy Spiced Ginger Carrot Soup

Yield: 4 servings

Ingredients

  • 2 lbs. carrots, peeled and cut into large chunks
  • 3 T. olive oil
  • Salt and pepper, to taste
  • 2 t. garlic powder
  • 3 garlic cloves
  • 1 tsp fresh ginger, grated
  • 5 cups vegetable broth, divided
  • 2 t. ground cumin
  • 1 t. cinnamon
  • 1 t. allspice
  • 1½ cup heavy whipping cream, slightly warmed

Instructions

  1. Preheat the oven to 450 degrees 
  2. Line a large rimmed baking sheet with parchment paper (or spray with non-stick cooking spray). Add carrots in a single layer without touching and drizzle with olive oil. With your fingers, spread the olive oil so the exposed portion of each carrot is evenly covered. Sprinkle evenly with salt, pepper and garlic powder (optional).  
  3. Roast carrots for approximately 20 – 25 minutes before turning over. Then roast for another 10 – 15 minutes, or until the carrots are fork tender and nicely browned. Remove from oven and allow to cool. 
  4. When the carrots are cool enough to handle, place them in a food processor or high-powered blender, along with the garlic, ginger and 2 ½ cups of broth. Divide into even batches, if necessary. Puree until the mixture is smooth.
  5. Pour the carrot puree into a stock pot or Dutch oven, along with the remaining broth, cumin, cinnamon and allspice. Stir to combine ingredients and heat over medium heat. Reduce heat to low and gradually add the heavy cream. To prevent curdling, make the sure cream is either room temperature or slightly warmer before adding to the hot liquids in the pot. 
  6. Remove soup from heat. Season with salt and pepper to taste and adjust other seasonings, as desired. Serve immediately with a crisp salad and your favorite crusty loaf of bread.
Nutrition Information
Yield 4 Serving Size 1
Amount Per Serving Calories 505Total Fat 43gSaturated Fat 22gTrans Fat 1gUnsaturated Fat 18gCholesterol 101mgSodium 1067mgCarbohydrates 27gFiber 8gSugar 12gProtein 6g

The Perfect Soup For a Cold

This ginger carrot soup hits the spot when I am not feeling my best. We could all use a boost of anti-oxidants and nutrients at this time and this soup is the perfect way to get it! It's also a great appetizer or light lunch, served with some veggies and bread.

If you're interested in another great soup recipe check out our Loaded Cauliflower Soup!

CHECK OUT WHAT'S NEW ON BETSI'S WORLD

Did you try this recipe? What are your go-to meals for when you are feeling sick? Let us know in the comments below!

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