CREAMY CARROT GINGER SOUP
This Creamy Carrot Ginger Soup is a warm and velvety blend of nourishing ingredients that offers both comfort and nutrition in every spoonful. The sweetness of the carrots pairs beautifully with the gentle heat of fresh ginger, while the coconut milk adds a silky and luxurious texture without the need for dairy. A splash of olive oil and vegetable broth tie everything together in a soothing and aromatic dish that is perfect for cold evenings or restorative meals. It’s vegan, gluten-free and quick to prepare, making it a go-to option for anyone seeking a wholesome yet flavour-packed soup. This soup not only satisfies the taste buds but also supports immune health and digestion. It is also rich in vitamins, fibre and anti-inflammatory properties. Whether you’re craving something cosy or planning a light lunch, this soup is a creamy and plant-based delight that ticks all the boxes.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Simmer
OCCASION/HOLIDAY
Winter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, Vegan, Vegetarian, Wheat/Gluten-Free, Low Fat, Quick & Easy
DISH TYPE
Soup / Stew
INGREDIENTS
- 1 cup carrots, chopped
- 1 teaspoon grated fresh ginger
- ¾ cup vegetable broth
- ¼ cup coconut milk
- 1 teaspoon olive oil
FULL NUTRITIONAL INFORMATION
- Calories: 206.8 kilocalories
- Fat: 16.9 grams
- Saturated Fat: 11.4 grams
- Carbohydrate: 14.5 grams
- Sugar: 6.2 grams
- Sodium: 123 milligrams
- Fibre: 3.7 grams
- Protein: 2.4 grams
- Calcium: 59.4 milligrams
- Iron: 2.3 milligrams
- Potassium: 550.6 milligrams
PREPARATION
- Sauté The Aromatics: Heat olive oil in a saucepan over medium heat. Add the grated ginger and cook for about 30 seconds until its fragrance is released, taking care not to burn it.
- Add And Cook The Carrots: Add the chopped carrots to the saucepan, stirring them gently to coat in the oil and ginger. Let them soften slightly for 1 to 2 minutes to enhance their sweetness.
- Simmer The Mixture: Pour in the vegetable broth and bring the contents to a boil. Once boiling, reduce the heat and allow the mixture to simmer for around 15 minutes, until the carrots are tender when pierced with a fork.
- Blend For Smoothness: Remove the pot from the heat and allow it to cool slightly. Transfer the soup to a blender or use an immersion blender to purée the mixture until completely smooth.
- Incorporate Coconut Milk: Return the puréed soup to the pan. Stir in the coconut milk and warm the soup gently on low heat, ensuring it does not boil. This keeps the texture silky.
- Taste And Garnish: Season lightly with salt if desired. Serve warm and garnish with a swirl of coconut cream, cracked pepper, or fresh herbs for added flavour and presentation.
PREP TIME
5 minutes
COOKING TIME
20 minutes
TIPS
- Quick Preparation: Save time by using pre-cut carrots or baby carrots, which reduce the chopping workload significantly.
- Ginger Peeling Trick: Use the edge of a teaspoon to peel fresh ginger. This technique preserves more of the root and offers better control than a knife or peeler.
- Blending Convenience: A hand (immersion) blender allows you to blend the soup directly in the pot, which speeds up the process and reduces clean-up time.
- Creamy Consistency: Gently warming the coconut milk before adding it to the soup prevents curdling and helps maintain a smooth, even texture.
- Finishing Touches: Add flair by topping the soup with a drizzle of coconut cream, a sprinkle of toasted pumpkin or sunflower seeds or finely chopped coriander.
VARIATIONS
- Protein Boost: Blend in half a scoop of unflavoured vegan protein powder or silken tofu for a more filling, post-workout meal option.
- Spicier Kick: Introduce a subtle heat by adding a pinch of cayenne pepper or a small piece of fresh red chilli during the sauté stage.
- Root Vegetable Blend: Substitute half of the carrots with sweet potatoes, parsnips, or butternut squash for a richer, sweeter flavour and varied nutrients.
- Herb Infusion: Add fresh coriander, parsley or thyme to the blender for an herbal boost that enhances the soup’s aroma and taste profile.
- Allergy-Friendly Alternatives: For those with coconut sensitivities, replace coconut milk with oat milk or almond milk to maintain creaminess while catering to specific needs.
PREPPING AND STORAGE
- Refrigeration: Allow the soup to cool fully before storing. Please keep it in an airtight container in the refrigerator for up to 3 days. Reheat gently over low heat on the stove or in the microwave until warmed through.
- Freezing: This soup freezes well. Transfer to a freezer-safe container or silicone freezer bag and store for up to 3 months. Thaw in the fridge overnight before reheating. Stir while warming to restore texture.
- Batch Cooking Tip: Multiply ingredient quantities to make larger portions for weekly meal prep. Store individual servings for quick lunches or weeknight dinners that require minimal effort.