Healthy Carrot Ginger Soup with Turmeric. This simple recipe has just 8 ingredients and is easy to make. A delicious way to tackle inflammation, and build immunity. Vegan, gluten-free and perfect for lunch or dinner.
Looking to warm up from the inside out? Carrot Soup with ginger and turmeric is a great choice. Not only is it easy to make, but it’s loaded with immune boosting anti-oxidants. Looking to reduce inflammation? This healthy soup has your name all over it! Wondering what kind of soup is good for meal prep? Look no further. This soup has all that and beauty too!
Why is Carrot Ginger Soup good for you?
A combination of ingredients that are low in calories and high in nutritional value makes this recipe a nutritional powerhouse. One of the things that makes this such a healthy recipe is what IS in it. The other thing I look at when deciding if a recipe for me is what’s NOT in it. You won’t find any processed ingredients here. No oil, sugar and limited/optional salt. If you’re following WFPBNO, paleo, whole30, vegan or a gluten-free diet, this recipe is compliant. Sounds kinda bland and boring….NOPE. You’ll be pleasantly surprised by how much flavor this soup has. YUM!
Turmeric is all the rage right now because it’s known to reduce inflammation. Inflammation causes disease. Everything from arthritis, asthma, heart disease, cancer, and colitis has been blamed on inflammation so it’s no surprise that we are all looking to prevent inflammation in our bodies. Using black pepper in conjunction with turmeric helps your body absorb more curcumin, that active ingredient that’s known for its health benefits.
What’s in Carrot Ginger Soup?
- Carrots: loaded with Vitamin A, Beta Carotene, fiber, potassium and antioxidants.
- Ginger: Helps reduce inflammation and nausea.
- Turmeric: a potent anti-inflammatory and antioxidant. Potential to prevent heart disease, Alzheimer’s and cancer and it may also help improve symptoms of depression and arthritis.
- Garlic: low in calories, high in nutrition and anti-biotic properties.
- Cauliflower: high in fiber and B-vitamins.
- Parsnips: spacked with fiber, vitamins and minerals and support immune function.
- Onions: high in vitamin C, fiber and folic acid.
- Vegetable Stock.
I know what you’re thinking. Making soup from scratch is so hard. Well, it CAN BE. But in this case, not so much. Make sure to prep all your ingredients BEFORE you begin (I’ve got a visual below for both the ginger and the turmeric) and then it only requires a few minutes of your time and baby sitting. I used a water saute method here, so you’ve gotta pay attention in the first few steps so the pan doesn’t get too dry and the onions, garlic, ginger and turmeric don’t burn—-but it’s not complicated at all. Once you build that awesome flavor profile, the rest is easy!
How to Mince Fresh Ginger
I like to use FRESH ginger in this recipe. It provides a much richer flavor than dried, it’s easy to use and also more nutritious. Using a spoon to scrape off the skin makes it so much easier to get into the gnarly corners. Next, cut into thin slices and stack them to julienne. After that, cut the other way and you’ll have minced ginger.
Is Fresh Turmeric Hard to Use?
Using fresh turmeric is EASY. Treat it much like you would treat fresh ginger…with one exception. Fresh turmeric will stain EVERYTHING it touches yellow. That includes your hands. I often will wear gloves when working with fresh turmeric for this reason. Again, using a spoon is the best way to peel this root. I like to use a grapefruit spoon, the spikes make it really easy. After the turmeric is peeled, slice, stack, julienne and then mince.
I don’t know where YOU live, but here in Boston, it’s been FRIGID. It’s only natural when the weather shifts for our food cravings to shift as well. Satisfy those yearnings with nutrient dense choices so you pack in the vitamins rather than packing on the pounds! This recipe for carrot ginger soup is warm and comforting though it won’t weigh you down.
- 1 large yellow onion, diced
- 2 Tablespoons fresh ginger, minced
- 2" piece fresh turmeric, minced (approx 1 Tablespoon)
- ½ teaspoon coarse sea salt (optional)
- ½ teaspoon freshly ground pepper.
- 3 cloves garlic, minced
- 3 lbs carrots, peeled and roughly chopped
- 2 parsnips, peeled and roughly chop
- 1/2 cauliflower roughly chopped
- 8 cups vegetable stock
- Prepare Veggies: Dice onion, mince ginger, turmeric and garlic. Peel and then roughly chop carrots and parsnips. Roughly chop cauliflower. It is not necessary to cut cauliflower iInto neat florets since the soup will be pureed.
- Heat large stock pot over medium heat. Add onions to DRY pot and stir while cooking. Add 1 Tablespoon water or veggie stock at a time, as needed, to prevent onions from sticking or burning. Continue for about 5 minutes, until onions are translucent.
- Add ginger and cook, stirring for 2 more minutes, then add turmeric, S+P. Continue to monitor liquid level while cooking, adding just enough stock, but not too much stock as you go. Add garlic and cook, until fragrant, stirring constantly so iIt doesn't burn.
- Stir in veggie stock, carrots, parsnips and cauliflower and bring to a boil. Lower heat, and simmer, uncovered until veggies are tender. This will take 15-20 minutes depending on the size of the veggies.
- Use immersion blender to puree the soup. If you prefer a smoother soup, puree in batches using a high speed blender.
- Taste for seasoning, adding in more S+P if desired.
- Garnish with chopped herbs, cashew cream or a swirl of maple syrup.
If fresh turmeric is not available, substitute with 2 teaspoons dried.
OPTIONAL GARNISH: Cashew Cream, Fresh Herbs (cilantro, parsley, chives, sage), or a swirl of maple syrup.
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Serving Size1.5 cups
Amount Per Serving Calories 148Total Fat 1gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 1209mgCarbohydrates 33gFiber 10gSugar 13gProtein 4g
This recipe has been updated from the original, which was published on October 22, 2014.