Carrot Ginger Soup

May 2, 2012

Carrots and a hint of fresh ginger are blended to create this simple yet tasty soup. Perfect for lunch or dinner. This soup is a celebration of freshness – in the body and in the season. Using the beautiful local produce that I purchased from the farmers’ market, I was feeling inspired to create something that tastes clean and bright, especially after all of the rain and cold temperatures we’ve been experiencing in Ireland.

This soup is simple and healthful in so many ways. First and foremost carrots are one of the best dietary sources of beta-carotene. An antioxidant nutrient, beta-carotene boosts the immune system, protect cells from the damaging effects of free radicals, helps your reproductive system function properly and provides a source of vitamin A.

Carrots stimulate the production of immune cells that protect the body from all types of infection; guard against cardiovascular disease; reduce inflammation, and slow the aging process. They are especially important in building healthy skin, tissue and even teeth! And the rumors are true: carrots improve eyesight. Research has also established that eating a beta-carotene-rich food at least once a day significantly reduces the risk of macular degeneration.

Ginger root has been used as a natural remedy for many ailments for centuries. Now, science is catching up and researchers around the world are finding that ginger works wonders in the treatment of everything from cancer to migraines. Ginger is most commonly known for its effectiveness as a digestive aid. By increasing the production of digestive fluids and saliva, ginger helps relieve indigestion, gas pains and stomach cramping. Ginger root is also used to treat nausea related to both motion sickness and morning sickness. Ginger’s anti-inflammatory properties help relieve pain and reduce inflammation associated with arthritis, rheumatism and muscle spasms. Ginger’s therapeutic properties effectively stimulate circulation of the blood, removing toxins from the body, cleansing kidneys and nourishing the skin.


Freshly grated ginger gives this sweet carrot puree a little added heat and flavor. For some crunch, add a garnish of toasted pumpkin or sunflower seeds.

Carrot Ginger Soup

Serves 4


  • 4 cups low-sodium vegetable broth, divided
  • 1 yellow onion, chopped
  • 3 cloves garlic, finely chopped
  • 2 tsp. freshly grated ginger
  • 1 pound carrots, coarsely chopped
  • 1 medium potato, peeled and cut into 1-inch chunks
  • Sunflower seeds (optional)


  1. Heat 1/2 cup broth to a simmer in a medium saucepan over medium-high heat. Add onion and garlic and cook until tender, about 6 minutes, stirring occasionally.
  2. Stir in ginger, carrots, potato and remaining broth and heat to a boil. Reduce to a simmer, cover and cook 25 minutes or until vegetables are tender.
  3. In batches, carefully puree in a blender. Add water or broth if needed to thin to desired consistency. Reheat soup if necessary. Garnish with sunflower seeds, if so desired.

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  • Laura Logsdon

    I made this for my family when I was in Ames about a month ago – everyone loved it! It turned out really well. I made the recipe a little bigger because it was the main dish of the meal, but it was very filling and satisfying! Thanks for the great recipes and ideas!

    • Katie

      You’re very welcome! I’m glad to hear everyone enjoyed the soup Laura :) Hope the family is doing well. xo

  • Sarah

    Made this tonight and loved it. Thanks for sharing! The sunflower seeds were an awesome touch.

    • Katie

      I’m so happy you enjoyed it, Sarah! We’ve been making a lot of soup during these cold winter months. Adding a few sprouts or seeds is always a nice finishing touch ;)

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  • Carie

    Hi! Do you think it would be ok substitute a sweet potato for the potato while doing the detox? Just not a fan of regular potatoes.

    • Katie

      Hello Carie! You can absolutely add sweet potato in this recipe – I oftentimes do that and its lovely :)