Carrot and ginger are the perfect pair, especially in a bowl of hot carrot ginger soup. The warmth of the ginger perfectly compliments the sweetness of the carrots, and generous helpings of garlic and chilli make this soup irresistible on a cold day.
Health benefits of carrots
The humble carrot is packed full of powerful plant compounds which not only help you see in the dark (not just an urban myth) but which aid weight loss, lower cholesterol and even reduce your risk of cancer.
The science behind carrots’ magical health benefits lies in its high density of carotenoids. These clever pigments are responsible for carrots’ orange hue and are partly converted into vitamin A once digested. That means carrots have the power to boost your vision, immune system, and reproductive health, without overloading you with calories.
The beta carotene in cooked carrots, like the ones used in this carrot ginger soup recipe, is more than six times easier for the body to absorb. That’s a lot of extra anti-oxidants per bowl.
How to make carrot ginger soup
I have to confess that when I first tried this recipe, I wasn’t won over. But, with a few tweaks, and the addition of a little fresh lime juice, it has become a staple in our house during the cold months.
With the right preparation carrots really come into their own. The trick to getting the most from your star ingredient is to scrub them thoroughly before slicing. If you prefer a more subtle carrot taste then you can also peel them.
Be generous with your garlic, onion and ginger. These delicious, aromatic, ingredients will give your carrot soup body, depth, and flavor.
I like my soup with a little kick, but if you’re less keen on spicy food then feel free to halve the crushed red pepper – or leave it out completely!
Similarly, the lime can be substituted with whatever citrus fruit you have to hand. Lemon or orange will work especially well.
The carrot ginger soup cooking process is super simple.
- Sauté your vegetables, starting with the onion, followed by the garlic, ginger, and spices.
- Add your carrots and celery last, then cover with your vegetable stock.
- Simmer until your carrots and tender, then add your plant milk of choice and lime juice.
The perfect texture
The smoother you can get your carrot ginger soup, the better.
Carrot ginger soup freezes just fine, so no need to waste a drop!
When you’re ready for another helping, simply place the defrosted soup into the microwave for three minutes, or heat on the stovetop until the soup starts to bubble.
Sprinkle with some fresh cilantro, dry roasted cashews and, if you’re feeling spicy, a pinch of crushed red pepper.
Voila! Golden goodness. Enjoy!
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Carrot Ginger Soup | Tasty + Nutritious Vegan Recipe
Carrot Ginger Soup Recipe | Healthy, Nutritious + Tasty Vegan Goodness | Affordable plant-based meal with health benefits + antioxidants.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes + 10 minutes cooling
- Yield: 6 servings 1x
- 1/4 cup vegan butter or olive oil
- 2 medium onions (1lb /900g), chopped
- 6 garlic cloves, minced
- 3 tablespoons fresh ginger, finely chopped
- 2 teaspoons crushed red pepper*
- 2 teaspoons ground cumin
- 1 teaspoon ground coriander
- 2.2lbs/1kg carrots, well washed and thinly sliced*
- 2 celery sticks, thinly sliced
- 6 cups vegetable broth
- 1 cup almond, cashew or oat milk
- 1/2 fresh lime*
- Salt and freshly ground pepper, to taste
- Fresh cilantro
- Dry roasted cashews, roughly chopped
- Crushed red pepper
- Heat a large pot over medium heat. Add vegan butter or olive oil and chopped onions, sauté until onions are soft, about 10 minutes.
- Into the onion mixture add minced garlic, finely chopped ginger, crushed red pepper, ground cumin, ground coriander and a pinch of salt, stir to combine and cook until herbs and spices are fragrant, about 2 minutes.
- Next add the sliced carrots and celery, stir well to combine with onions, herbs and spices, cook for around 5 minutes until the carrots and celery start to soften and get a little color.
- Pour vegetable broth into the pot and stir to combine with the vegetables. Raise heat and bring soup to a boil, then reduce to a simmer, and cook until carrots are tender, about 20 minutes (using a fork, poke some carrots to check they are tender). Remove from heat and allow to cool for 10 minutes.
- Stir in plant milk and a squeeze of lime juice, then scoop the soup into a high powered countertop blender and blend until smooth and creamy (you might need to do this in two batches depending on the size of your blender). Be very careful as the soup will still be hot! Taste soup and adjust seasoning as needed.
- Reheat the soup a little, if desired. Divide soup between six bowls and top with dry roasted cashews, a handful of fresh cilantro and a sprinkle of crushed red pepper. Enjoy with some fresh crusty bread!
Store any leftovers in an airtight container in the fridge (without toppings) and consume within 3 days. Alternatively, store portions in the freezer, so they are ready do reheat when needed!
Reheat soup in the microwave for around 3 minutes or on the stovetop until the soup stars to boil.
- Feel free to peel the carrots for a more subtle carrot taste.
- If you’re not a fan of spicy food, halve the amount of crushed red pepper or leave it out completely.
- No lime, no worries! Carrot and Ginger Soup also taste delicious with a squeeze of fresh lemon or orange juice!
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