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.
- Suitable for diets:
- Gluten Free
- Heart-Healthy
- High-Fiber
- Low-Sodium
- Plant-Based
- Vegetarian
Why Diabetes Friendly?
- High in Fibre: Carrots provide fibre that helps slow digestion and regulate blood sugar.
- Low in Calories & Carbs: A light soup that won’t spike blood sugar.
- Healthy Fats: Olive oil supports heart health and blood sugar control.
- Anti-Inflammatory Ingredients: Ginger and turmeric help reduce inflammation, which is beneficial for diabetes management.
- Low-Sodium Option: Using low-sodium broth keeps salt levels in check, supporting overall health.
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Equipment
- Medium Pot
- Immersion blender
Ingredients
- olive oil 1 tbsp
- onion (diced) ¼ cup
- garlic (minced) 1 clove
- ginger (grated) 1- inch
- carrots (peeled and chopped) 2 cups
- vegetable broth (low-sodium) 2 cups
- salt ¼ tsp
- pepper ¼ tsp
- turmeric (ground) ¼ tsp
- lemon juice 1 tsp
Optional Garnishes
- pumpkin seeds 1 sprinkle
- Greek yogurt 1 dollop
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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.
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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
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FAQ
- Can I make this soup vegan?
Yes! Simply omit the Greek yogurt or replace it with a dairy-free alternative like coconut yogurt. - What can I use instead of vegetable broth?
Water with a pinch of extra salt or homemade broth works well. - Can I make this without a blender?
Yes, you can mash the carrots with a potato masher for a chunkier texture. - Is this soup good for meal prep?
Absolutely! It stores well and reheats easily for a quick meal. - What can I serve with this soup?
Pair it with whole-grain bread, a green salad, or a side of roasted chickpeas for a balanced meal.
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Nutrition
Per serving
Calories: 98.4kcal
Carbohydrates: 12.5g
Fiber: 3.5g
Sugar: 5.4g
Fat: 5.1g
Saturated Fat: 0.7g
Trans Fat:
Protein: 1.9g
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.
A beautiful soup.
In future please make your great recipes printer friendly.
So glad you liked the soup! Have you tried using the ‘print’ icon located just above the recipe image? Once you select this, you can also choose to not include the image and the nutritional value (click on the checkmarks to deselect them), and you can also adjust the print size which makes a nice (usually one-page) recipe to print out.
HiFran – have you used the print icon above the recipe? You can ‘deselect’ (remove the checkmark) next to the image, notes and nutrition values to print out a clean recipe.