One-Pot Easy Pureed Carrot Ginger Soup
A warm, comforting vegetarian and heart-healthy soup packed with vibrant flavours from fresh ginger and turmeric. This nutrient-dense carrot ginger soup is perfect for a diabetes-friendly side-dish with anti-inflammatory benefits.
Servings: 3
Calories: 98.4kcal
Ingredients
- 1 tbsp olive oil
- ¼ cup onion diced
- 1 clove garlic minced
- 1- inch ginger grated
- 2 cups carrots peeled and chopped
- 2 cups vegetable broth low-sodium
- ¼ tsp salt
- ¼ tsp pepper
- ¼ tsp turmeric ground
- 1 tsp lemon juice
Optional Garnishes
- 1 sprinkle pumpkin seeds
- 1 dollop Greek yogurt
Equipment
- Medium Pot
- Immersion blender
Instructions
- Heat olive oil over medium heat.1 tbsp olive oil
- Add onion and cook until soft (about 3 minutes).¼ cup onion
- Stir in garlic and ginger, cooking for another 30 seconds until fragrant.1 clove garlic, 1- inch ginger
- Add carrots, broth, salt, pepper, and turmeric.2 cups carrots, 2 cups vegetable broth, ¼ tsp salt, ¼ tsp pepper, ¼ tsp turmeric
- Bring to a boil, then reduce heat and simmer for 15-20 minutes, until the carrots are soft.
- Use an immersion blender to puree the soup directly in the pot, or transfer to a blender and blend until smooth.
- Stir in lemon juice.1 tsp lemon juice
- Taste and adjust seasoning if needed.
- Serve warm, garnished with pumpkin seeds or a dollop of Greek yogurt.1 sprinkle pumpkin seeds, 1 dollop Greek yogurt
Cooking Tips
- Use Fresh Ginger: Enhances flavour and provides additional anti-inflammatory benefits.
- Roast Carrots for Extra Depth: Roast carrots before simmering to add a rich, caramelized flavour.
- Make it Creamier: Blend in a bit of coconut milk for a silky texture (dairy-free) or stir in Greek yogurt for extra protein.
- Adjust Spice Levels: Add more ginger or a pinch of cayenne for a spicier kick.
- Store & Freeze: This soup keeps well in the fridge for up to 4 days and can be frozen for up to 3 months.
Nutrition
Nutrition Facts
One-Pot Easy Pureed Carrot Ginger Soup
Serving Size
1 cup
Amount per Serving
Calories
98.4
% Daily Value*
Fat
5.1
g
8
%
Saturated Fat
0.7
g
4
%
Cholesterol
0.02
mg
0
%
Sodium
254
mg
11
%
Potassium
317.6
mg
9
%
Carbohydrates
12.5
g
4
%
Fiber
3.5
g
15
%
Sugar
5.4
g
6
%
Protein
1.9
g
4
%
Vitamin C
7.1
mg
9
%
Calcium
35.2
mg
4
%
Iron
0.5
mg
3
%
Magnesium
15.5
mg
4
%
Zinc
0.3
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.