GOLDEN GINGER CARROT TONIC

GOLDEN GINGER CARROT TONIC

Golden Ginger Carrot Tonic is a deeply nourishing and clean-eating soup designed to warm your body and calm your digestive system. With only five ingredients, this vibrant blend of chopped carrots, fresh ginger and warm vegetable broth comes together effortlessly in 20 minutes. Olive oil enhances the natural richness while a pinch of sea salt brings balance to the flavour profile. Perfect for colder days or when your body needs a gentle reset, this gut-friendly elixir is light, soothing and satisfying. Ideal as a starter, detoxifying sip or light meal, this simple dish is packed with vitamins A and C, antioxidants and anti-inflammatory properties. It’s a perfect go-to when you’re looking for a quick yet wholesome option. Whether you’re under the weather or simply in need of a clean break, this recipe serves nutrition in a bowl.

RECIPE CATEGORY

Appetisers

SERVING SIZE

1

CUISINE

Mediterranean

PREPARATION/TECHNIQUES

5 ingredients or less · Sauté · Simmer

OCCASION/HOLIDAY

Winter

SPECIAL CONSIDERATION/DIETARY CONCERNS

Vegan, Healthy, Low Sodium, Quick & Easy, Low Fat, Organic

DISH TYPE

Soup / Stew

INGREDIENTS

There are the following ingredients for Golden Ginger Carrot Tonic:

• 1 cup chopped carrots

• ½ teaspoon grated fresh ginger

• 1 cup vegetable broth

• 1 teaspoon olive oil

• ¼ Teaspoon sea salt

FULL NUTRITIONAL INFORMATION

• Calories: 95.2 kilocalories

• Fat: 4.9 grams

• Saturated Fat: 0.7 grams

• Carbohydrates: 12.8 grams

• Sugar: 6.2 grams

• Sodium: 242.2 milligrams

• Fibre: 3.7 grams

• Protein: 1.3 grams

• Calcium: 51.4 milligrams

• Iron: 0.5 milligrams

• Potassium: 425 milligrams

PREPARATION

These steps are followed for the preparation of Golden Ginger Carrot Tonic:

• Prepare The Ingredients: Wash, peel and chop the carrots into even chunks. Peel the ginger by scraping with a spoon, then grate finely.

• Heat The Base: In a small saucepan, warm the olive oil over low heat. Gently sauté the grated ginger for 30 seconds, stirring constantly, until fragrant.

• Add Carrots And Broth: Tip in the chopped carrots, stir to coat in the ginger oil, then pour in the vegetable broth. Stir once to combine.

• Simmer Gently: Partially cover and simmer on low heat for about 15 minutes, or until the carrots are soft and easily pierced with a fork.

• Blend And Season: Remove from heat. Purée the mixture with an immersion blender until completely smooth. Season with a pinch of sea salt (and a grating of black pepper, if desired).

• Serve Warm: Pour into a warmed mug or bowl. For extra creaminess, swirl in a splash of coconut milk or a drizzle of olive oil before serving.

PREP TIME

5 minutes

COOKING TIME

15 minutes

TIPS

• Use Pre-Chopped Vegetables: Save time by using pre-cut or frozen carrots without compromising flavour.

• Peel Ginger With A Spoon: Use the edge of a spoon to peel ginger without waste easily.

• Low-Heat Simmer: Keep the heat low to preserve the ginger’s natural oils and ensure a smooth texture.

• Immersion Blender Ease: An immersion blender saves clean-up and gives better control over texture than traditional blenders.

• Layer Flavours: For added depth, sauté a slice of garlic or add a dash of turmeric at the start.

VARIATIONS

• Protein Boost: Stir in a spoonful of red lentils before simmering and extend cooking by 5 to 7 minutes.

• Anti-Inflammatory Kick: Add ¼ teaspoon turmeric and a pinch of black pepper for added antioxidant benefits.

• Creamier Texture: Add 1 tbsp of coconut milk or oat cream at the end of blending for a silky finish.

• Spicy Option: Include a small pinch of cayenne or a dash of chilli flakes to elevate heat and stimulate circulation.

• Low Fodmap Adaptation: Replace onions or garlic with garlic-infused oil if your broth contains them.

• Immune Support: Add a few fresh thyme leaves or a dash of lemon juice before serving.

• Mineral-Rich Version: Swap standard broth for homemade seaweed-infused broth for additional trace minerals.

• Child-Friendly: Reduce ginger slightly and blend until extra smooth for a gentle introduction to warming flavours.

PREPPING AND STORAGE

• Fridge: Store cooled soup in an airtight container in the refrigerator for up to 4 days. Reheat gently before serving.

• Freezer: This tonic freezes well. Pour into a freezer-safe container or portioned silicone moulds. Freeze for up to 2 months.

• Reheating Tip: Reheat over low heat to preserve the delicate flavour of ginger. Avoid boiling once blended.

• Portion Control: For small batch prepping, multiply the quantities and store in single-serve containers for grab-and-go healing meals.

• Batch Cooking: Triple the recipe for a week’s worth of lunches or light dinners, ideal during cold and flu season.