Craving a soup that’s both soothing and invigorating? Spiced Carrot Ginger Soup marries sweet carrots with zesty fresh ginger and warming spices—delivering a velvety purée that comforts cold-weather bones and soothes digestion. Carrots provide a boost of beta-carotene and fiber, while ginger’s anti-inflammatory properties can help settle your stomach and support immunity. Ready in just 30 minutes and clocking in under 200 calories per serving, this vegan-friendly soup proves that nutrient-rich, flavor-packed cooking doesn’t have to be complicated.
- Ingredients List
- Timing
- Step-by-Step Instructions
- Step 1: Sauté Aromatics
- Step 2: Add Carrots and Spices
- Step 3: Simmer with Liquids
- Step 4: Purée the Soup
- Step 5: Finish with Coconut Milk
- Step 6: Garnish and Serve
- Nutritional Information (per 1½-cup serving)
- Healthier Alternatives for the Recipe
- Serving Suggestions
- Common Mistakes to Avoid
- Storing Tips for the Recipe
- Conclusion
- FAQs
Ingredients List
| Ingredient | Amount | Substitutions & Notes |
|---|---|---|
| Olive oil | 1 tbsp | Coconut oil for extra richness |
| Yellow onion (chopped) | 1 medium | Shallot for a milder profile |
| Garlic (minced) | 3 cloves | Garlic powder (½ tsp) |
| Fresh ginger (grated) | 2 tbsp | 1 tsp ground ginger |
| Carrots (peeled & sliced) | 1.5 lbs (about 6 large) | Sweet potatoes for variation |
| Vegetable broth | 4 cups (960 ml) | Chicken broth for non-vegetarian version |
| Orange juice | ½ cup | Apple juice |
| Ground cumin | 1 tsp | Coriander powder for citrus note |
| Ground turmeric | ½ tsp | Omit or use a pinch of curry powder |
| Ground cinnamon | ¼ tsp | Nutmeg for sweet warmth |
| Salt & freshly ground black pepper | To taste | Use white pepper for visual purity |
| Coconut milk (unsweetened) | ¼ cup | Heavy cream or Greek yogurt for creamier texture |
| Fresh cilantro or parsley (chopped) | 2 tbsp | Chives or green onions |
| Optional garnish: | ||
| • Toasted pumpkin seeds | 2 tbsp | Croutons or toasted nuts |
| • Drizzle of chili oil | 1 tsp | Red pepper flakes for heat |
Timing
- Preparation Time: 10 minutes
- Cooking Time: 20 minutes
- Total Time: 30 minutes
This soup rivals slow-simmered recipes but in half the time—perfect for busy weeknights or a quick lunch.
Step-by-Step Instructions
Step 1: Sauté Aromatics
Heat olive oil in a large pot over medium heat. Add chopped onion and cook 4–5 minutes, until translucent. Stir in garlic and grated ginger; sauté 1 minute until fragrant.
Tip: Sweating the aromatics draws out sweetness without browning, preserving vibrant flavors.
Step 2: Add Carrots and Spices
Add sliced carrots to the pot and toss to coat. Stir in cumin, turmeric, and cinnamon; cook 1 minute to “bloom” the spices.
Step 3: Simmer with Liquids
Pour in vegetable broth and orange juice. Season lightly with salt and pepper. Bring to a gentle boil, then reduce heat to low. Cover and simmer 15 minutes, until carrots are very tender.
Insight: A brief simmer preserves water-soluble nutrients in carrots and ginger.
Step 4: Purée the Soup
Remove from heat and discard any large ginger fibers. Use an immersion blender to purée until smooth (or carefully blend in batches in a countertop blender, venting the lid).
Step 5: Finish with Coconut Milk
Return the blended soup to low heat. Stir in coconut milk and warm through 2 minutes, but do not boil. Adjust seasoning with salt, pepper, or a squeeze of fresh orange juice.
Tip: Adding coconut milk at the end prevents separation and preserves its creaminess.
Step 6: Garnish and Serve
Ladle soup into bowls. Garnish with chopped cilantro, toasted pumpkin seeds, and a drizzle of chili oil for contrast.
Serving Suggestion: A dollop of yogurt or a swirl of cream can add richness if desired.
Nutritional Information (per 1½-cup serving)
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 185 kcal | 9% |
| Protein | 3 g | 6% |
| Total Fat | 9 g | 12% |
| – Saturated Fat | 6 g | 30% |
| Carbohydrates | 23 g | 8% |
| – Fiber | 5 g | 20% |
| – Sugars | 9 g | — |
| Sodium | 490 mg | 20% |
Percent Daily Values are based on a 2,000-calorie diet.
Healthier Alternatives for the Recipe
- Lower Fat: Reduce coconut milk to 2 tablespoons and omit oil; sauté aromatics in broth instead.
- Dairy-Free: Use only broth and omit coconut milk; swirl in vegan yogurt if creaminess is desired.
- Extra Protein: Stir in ½ cup cooked red lentils or chickpeas before blending for added protein and fiber.
- Spice Variation: Add a pinch of cayenne or diced jalapeño with the ginger for extra heat.
- Bright Twist: Stir in fresh lime juice instead of orange for a sharper citrus note.
Serving Suggestions
- Crusty Bread: Serve with whole-grain or garlic bread for dipping.
- Side Salad: Pair with a crisp green salad dressed in lemon vinaigrette.
- Grilled Cheese: Offer alongside a classic grilled cheese sandwich for a comforting combo.
- Appetizer Shot: Serve in small cups as a starter at dinner parties.
- Meal Prep: Portion into jars; refrigerate up to 3 days or freeze for up to 2 months.
Common Mistakes to Avoid
- Overcooking Ginger: Bitter flavor can develop—add ginger early but avoid prolonged simmer.
- Skipping Spice Bloom: Toast spices briefly in oil to release their essential oils and maximize aroma.
- Blending Hot Soup Unvented: Always vent the blender lid slightly to prevent splatter.
- Boiling After Cream: High heat can curdle coconut milk—warm gently off boil.
- Neglecting Seasoning Layers: Season after sautéing and again after blending for depth.
Storing Tips for the Recipe
- Refrigeration: Store in airtight containers for up to 4 days. Reheat gently with a splash of broth.
- Freezing: Freeze portions for up to 2 months; thaw overnight and reheat on low heat.
- Make-Ahead Prep: Chop vegetables and grate ginger up to 24 hours ahead; store separately to preserve freshness.
Conclusion
With its bright color, warming spices, and silky texture, Spiced Carrot Ginger Soup offers a nourishing, quick-cooking meal that delights the senses and supports health. Whether you’re seeking anti-inflammatory benefits from ginger or a vitamin-packed carrot boost, this soup delivers on flavor and nutrition in just 30 minutes. Try it today, share your favorite garnish in the comments, and subscribe for more vibrant, data-driven recipes that elevate everyday cooking!
FAQs
Q1: Can I use ground ginger instead of fresh?
Yes—use 1 teaspoon ground ginger in place of fresh, adding it with the other spices in Step 2.
Q2: How can I make this soup less sweet?
Decrease orange juice to ¼ cup and boost broth by ¼ cup; add lemon juice to balance sweetness.
Q3: Is this soup suitable for meal prep?
Absolutely—portion into individual containers and refrigerate or freeze; reheat gently.
Q4: Can I add other root vegetables?
Yes—parsnips, sweet potatoes, or butternut squash blend beautifully for seasonal variations.
Q5: What blender works best for silky texture?
A high-speed countertop blender yields the smoothest result, but an immersion blender is quick and convenient.
