CARROT GINGER SOUP
Carrot ginger soup is a nourishing and vibrant dish for any time of year, with natural sweetness coming from fresh carrots blended in with the warmth of spice from ginger in the creamy base using coconut milk. A depth of flavour comes from garlic, onion, olive oil, and vegetable broth, which finish all the flavours together. Prepared in a simple way, this has the additional advantage of being vegan and gluten-free, so it must be passed as an ideal source for those who would like to end with a healthy, plant-based meal. Carrot Ginger soup can be served alone or accompanied by some crusty bread to accompany as a great light meal or lunch.
RECIPE CATEGORY
Lunch, Dinner, Entrée, Appetisers
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION / TECHNIQUES
Sauté, Simmer, One-Pot Wonders
OCCASION / HOLIDAY
Fall, Winter, Thanksgiving, Family Dinner, Halloween, Mother’s Day
SPECIAL CONSIDERATION / DIETARY CONCERNS
Vegan, Gluten-Free, Low Fat, Quick & Easy, Healthy, High Fibre
DISH TYPE
Soup / Stew
INGREDIENTS
- 1 large carrot, peeled and chopped
- ½ tsp fresh ginger, grated
- ¼ onion, chopped
- 1 clove garlic, minced
- ½ cup vegetable broth
- ¼ cup coconut milk
- ½ tbsp olive oil
- Salt and pepper to taste
FULL NUTRITIONAL INFORMATION (PER SERVING)
- Calories: 170
- Protein: 2g
- Fat: 10g
- Carbohydrates: 18g
- Fibre: 3g
- Sodium: 400mg
PREPARATION OF CARROT AND GINGER SOUP
- Sauté the vegetables: Heat olive oil in a saucepan over medium heat. Add sliced onions; sauté for 4-5 minutes till softened and translucent.
- Add garlic and ginger: Add the chopped garlic and ginger and cook it for another 30 seconds until fragrant.
- Add carrots and broth: Put the chopped carrots in a pan, along with vegetable broth. Boil the mixture and then reduce the heat and simmer for about 10-12 minutes, or until carrots soften.
- Blend the soup: Puree the soup in a blender or an immersion blender until it’s smooth. Then, blend the soup in a blender and then return the soup to a pot.
- Add coconut milk: Pour the coconut milk and let it simmer for another 2-3 minutes until hot.
- Season and serve: You can add salt and pepper according to taste. Then serve hot, maybe even garnished with fresh herbs, if you like.
PREP TIME
5 minutes
COOKING TIME
15 minutes
TIPS
- You can blend the soup smooth and creamy, adding some extra coconut milk or broth to get the consistency you like.
- Use fresh grating of ginger for maximum flavour, or ground ginger can be substituted in a pinch (use ¼ tsp ground ginger).
- You may roast the carrots first before putting them in the soup if you prefer a sweeter taste for the carrots.
VARIATIONS
- Add a pinch of turmeric for earthy flavour and bright colour.
- Adding cooked lentils or chickpeas just before blending can add extra protein.
- Swap out coconut milk with heavy cream or almond milk, depending on your diet.
- To make it spicier in flavour, add some red pepper flakes or hot sauce while preparing it.
PREPPING AND STORAGE
- Fridge: You can store leftover Carrot ginger soup in a container in the fridge for up to 3 days, warmed gently on the stovetop or microwave before serving.
- Freezing: It freezes well. Let it cool completely, then place it in the freezer-safe containers. Keeps up to 3 months in the freezer. Defrost carrot ginger soup overnight in the refrigerator. Reheat well before serving.
