Carrot + Ginger Soup

Carrot Soup graded 2-2456 copy down size

This purely delicious carrot soup recipe comes from my haven of solitude –  Kamalaya Wellness Sanctuary in Koh Samui. What I love about this soup is that it’s quick and easy to make and you can feel the healing benefits just after a few mouthfuls. The most important secret to making this soup is to cook it very quickly to maximise the flavour whilst still keeping the nutritional benefits – it should take about 10 minutes. For more healthy recipes, check out my 80/20 book.

What’s good about it.
Carrots contain vitamin A precursors called carotenoids (Beta carotene) that help promote vision and support a healthy immune system. I love adding a hint of ginger and a little turmeric to enhance anti-inflammatory and immune boosting properties. Pumpkin seed milk is high in zinc for optimum immune function. Black pepper contains an active ingredient called piperline that is known to enhance digestion and work as an anti-inflammatory.

1 leek, washed and finely sliced
1 stick celery finely chopped
1 tablespoon fresh grated ginger
1 teaspoon fresh grated turmeric or 1/2 teaspoon dry
600 g (21 oz) Carrot, thinly sliced
300 ml (10 1/2 fl oz) Pumpkin seed milk (see link) or almond milk or just extra vegetable stock
1 litre (4 cups/ 35 1/4 fl oz) Vegetable stock (hot)
1 onion or 2 shallots, chopped finely
Pinch of sea salt
Black pepper to taste
Serves 2 generous bowls.

Combine stock, leek, celery, carrot, pumpkin seed milk, ginger, turmeric and shallot into a saucepan.
Bring to the boil and simmer for 10 minutes.
Remove the soup from the heat and cool slightly.
Blend in a high performance blender like a Vitamix for 15 – 20 seconds.
Pour the soup back into the saucepan to reheat and season with sea salt and pepper.
Serve with fresh garden herbs or a little coriander pesto.
Enjoy. Serves 2 generous bowls

Pump up the protein and blend with white cannelini beans, natural pea protein or serve scattered with edamame.
Add lightly sautéed shiitake mushrooms to boost immune boosting properties.

Protein: 7.3 g
Total fat: 7 g
Saturated: 1.1 g
Carbs: 20 g
Fibre: 12 g
Kilojoules: 754
Calories: 180


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16 Responses to “Carrot + Ginger Soup”
  1. Michelle says:

    Thanks for another exciting new recipe, Teresa! Is it ok to make this soup in advance ie fridge or freeze for future consumption? Just wondering as you say important to cook very quickly for maximum nutritional benefits. Will storing it diminish such nutritional benefits?

    • Hey Michelle – you can definately freeze it or store the soup for up to 2 days in the fridge. The beta-carotene in carrots is quite heat stable, but it’s important not to overcook any vegetable if you want to retain a strong overall nutritional value. :)

  2. Lesa says:

    My partner who has a very bland old fashioned stodgy English taste in food, says this is the best soup he has had . And that is amazing for him . He eats the healthy food I cook because he would starve if he didn’t as he put it, so with persistence I think this is a break through . Thanks Teresa

  3. Sarah says:

    Made this one the other day. Very tasty and filling. Simple to make too as all your recipes are.

  4. Could you use coconut milk here ? Thinking it would be nice with the carrot and ginger.

  5. Anja says:

    Hi Teresa. I made the soup tonight which was absolutely delicious, thank you very much. It brought back memories from my amazing trip to Kamalaya earlier in the year. The only thing I’m devastated about is that my beautiful Vitamix jug appears to have been stained bright yellow from the turmeric -arrrggghhh!!! I’ve washed it several times & have tried running bicarb through it also. Any suggestions for removing (or at least reducing) the discolouration? I’d be very grateful of any tips you’re able to provide.
    Cheers, Anja

  6. Catherine says:

    Made this one day last week and loved it!!

  7. maria says:

    the soup is amazing..although i did not use almond milk, but vegetable stock. i also want to ask if we can use coconut mild. its the first i have done from your website. cant wait to try more! thank you.

  8. Kaley says:

    Do you think this would work with Asian greens too? I’ve got some bok choy I was thinking I might add…

  9. Jo says:

    Love it and love the flavours :)

  10. Renae says:

    Hey Teresa. When having soup as either lunch or dinner do you tend to serve it with anything else or just on it’s own?

    • Depends on the portion Renae and what you feel like – I normally enjoy it as a main and serve with crusty sourdough topped with avocado and sea salt or a side of steamed fish. T:)

  11. Kym says:

    Wow; we really love this soup. I made it twice in the first week. The second time I threw all the ingredients into a slow cooker and cooked it on low for 4hrs.Inexpensive, fast, packed with nutrients and so moorish. Thank-you!

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