Loaded with minerals, fiber, and nourishing phytonutrients, soups are much more than comfort food. I don't like to wait for the cold season; instead, I treat myself to a healing bowl of this carrot ginger soup recipe anytime my body needs some pampering and a fresh start.
Healing Carrot Ginger Soup
Seasonal colds, sore throats, weight-loss difficulties, poor circulation, immune support, detoxification—the healing powers of soups are something that both scientists and our grandmothers can agree on. Soups are definitely nutritious, but what really gives them the ability to heal our bodies?
First, there's the fact that soups preserve most of the nourishing nutrients in the vegetables, making them available for the body to digest. All the energy and therapeutic effects of fresh nutrients are transferred to the liquid and thus more easily absorbed.
The second—and this is where you can work your magic—is that you can improve the nutritional powers of your soup with healing ingredients. Turmeric, fresh ginger, coconut oil, seaweed, shiitake, aromatic herbs such as sage, mint, or basil—all boost the curative powers of soup and help restore your body to a healthy balance.
How to make carrot ginger soup
There are two easy ways of making carrot ginger soup, and the difference is in the way you use the carrots. Slowly simmered vegetables over low heat results in a mineral-rich soup, while lightly roasting or steaming the vegetables preserves their antioxidants, anti-inflammatory compounds, and most of their vitamins. I made my soup with lightly roasted carrot and garlic for an intense flavor and spiced it up with turmeric and ginger.
But if you have a batch of fresh carrots, boiling or steaming instead of roasting will also preserve their vitamins and minerals, and blending with the rest of the ingredients will also bring great results.
We always recommend using fresh ginger instead of powdered, because it gives a richer flavor to your soup, while also infusing it with fresh enzymes and digestive healing compounds. Powdered ginger also works, but the flavor will be slightly different and less intense.
Turmeric contains curcumin, which is a potent anti-inflammatory and antioxidant compound [source] that stimulates the immune system and circulation [source]. Plus, it has excellent effects on your skin [source]!
The cracked black pepper is added to enhance the absorption of curcumin [source]. Ginger soothes the intestines and supports healthy digestion, among many other health benefits [source].
A drizzle of virgin coconut oil improves the absorption of the high concentrations of beta-carotene from the carrots and the antioxidants in turmeric.
I used the combination of carrots, turmeric, and ginger to create a healing concoction, one to nurture my digestive system and infuse my body with warming energy.
More Recipe Ideas
Need some more soup ideas? Here are three recipes for carrot ginger soup you can try:
Creamy Carrot Ginger Soup
- 1 tablespoon olive oil
- 1 large onion, chopped
- 3 garlic cloves, minced
- 1 tablespoon grated ginger
- 2 pounds carrots, peeled and chopped
- 4 cups vegetable broth
- 1 can (13.5 oz) coconut milk
- Salt and pepper to taste
Instructions:
- In a large pot, heat the olive oil over medium heat.
- Add the onion and garlic and sauté until fragrant, about 5 minutes.
- Add the grated ginger and sauté for another minute.
- Add the chopped carrots and vegetable broth to the pot and bring to a boil.
- Reduce heat and let simmer for about 20-25 minutes or until the carrots are tender.
- Add the coconut milk and blend the soup until smooth.
- Season with salt and pepper to taste.
- Serve hot and enjoy your creamy carrot ginger soup!
Spicy Carrot Ginger Soup
- 1 tablespoon olive oil
- 1 large onion, chopped
- 3 garlic cloves, minced
- 1 tablespoon grated ginger
- 2 pounds carrots, peeled and chopped
- 4 cups chicken broth
- 1 teaspoon red pepper flakes
- Salt and pepper to taste
Instructions:
- In a large pot, heat the olive oil over medium heat.
- Add the onion and garlic and sauté until fragrant, about 5 minutes.
- Add the grated ginger and sauté for another minute.
- Add the chopped carrots and chicken broth to the pot and bring to a boil.
- Reduce heat and let simmer for about 20-25 minutes or until the carrots are tender.
- Add the red pepper flakes and blend the soup until smooth.
- Season with salt and pepper to taste.
- Serve hot and enjoy your spicy carrot ginger soup!
Simple Carrot Ginger Soup
- 1 tablespoon olive oil
- 1 large onion, chopped
- 3 garlic cloves, minced
- 1 tablespoon grated ginger
- 2 pounds carrots, peeled and chopped
- 4 cups vegetable broth
- Salt and pepper to taste
Instructions:
- In a large pot, heat the olive oil over medium heat.
- Add the onion and garlic and sauté until fragrant, about 5 minutes.
- Add the grated ginger and sauté for another minute.
- Add the chopped carrots and vegetable broth to the pot and bring to a boil.
- Reduce heat and let simmer for about 20-25 minutes or until the carrots are tender.
- Blend the soup until smooth.
- Season with salt and pepper to taste.
- Serve hot and enjoy your simple carrot ginger soup!
Can I use old carrots in soup?
Absolutely yes! Soups are a great way to use old veggies that hide on the shelves of your refrigerator, or shrink and dehydrate in your pantry. Root vegetables, like carrots and sweet potatoes, work especially well in soups because, although they dehydrate, they are still packed with fiber, minerals and vitamins that will help your body restore after stressful periods.
How long does carrot soup last in the fridge?
This gingered carrot soup makes a good recipe for meal prepping. Its delicious flavor lasts for about 5 days if kept in an airtight jar in the refrigerator. It's always recommended not to reheat food several times, because most of its nutrients will get lost. Pack the soup in separate jars or only heat the amount you will serve at once.
Want more soup recipes?
Looking for more healing, restorative soups ideas? For more warm bowls of goodness, try our Cream of Broccoli Soup, our Slow Cooker Vegetarian Split Pea Soup or our Sweet Potato and Maca Soup.
11 Soups to Keep You Warm & Healthy
Healing Carrot Soup with Turmeric and Ginger
Equipment
- Baking sheet
- Parchment paper
- Blender or immersion blender
Ingredients
- 4 carrots peeled and chopped
- 1 parsnip peeled and chopped
- 1 yellow onion roughly chopped
- 4 garlic cloves crushed
- 2 teaspoons virgin coconut oil
- 3 cups low sodium vegetable broth warm
- 1 teaspoon turmeric powder
- cracked black pepper
- 1- inch knob fresh ginger peeled and grated
- juice from ½ of a lemon
- pinch cayenne pepper
- fresh parsley and Greek yogurt, black sesame, coconut flakes, to serve
Instructions
- Preheat the oven to 350ºF.
- Line a baking sheet with parchment paper. Add the carrots, parsnip, onion, and garlic, then season with turmeric and cayenne, drizzle with coconut oil, and toss to coat evenly.
- Roast for 15 minutes, then remove from the oven and transfer into a blender with the vegetable broth, lemon juice, and ginger.
- Blend the ingredients until smooth and creamy.
- Pour the soup into serving bowls, garnish with fresh parsley, sesame seed, and coconut flakes, drizzle with Greek yogurt ,and serve warm.
Notes
This article was medically reviewed by Dr. Gina Jansheski, a licensed, board-certified physician who has been practicing for more than 20 years. Learn more about Hello Glow's medical reviewers here. As always, this is not personal medical advice and we recommend that you talk with your doctor.
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