10-Ingredient Turmeric, Ginger, and Carrot Soup

Recipes / January 4, 2019

It’s the New Year! For me, a new year means embarking on New Year’s resolutions, planning out the year ahead, and trying out a brand new soup recipe (it’s a bit of a tradition).

After all, it may be a new year, but there’s nothing new about the winter weather!

So today I want to share the latest soup recipe I’ve discovered that’s keeping me warm in early 2019– turmeric, ginger, and carrot soup!

You only need 10 ingredients for this carrot soup recipe, it lends itself to batch preparation, and it’s blended for that silky smooth texture. Plus, it contains some delicious bone-healthy ingredients…

Fragrant turmeric and ginger both possess anti-inflammatory properties. (In fact, one study showed that curcumin was more potent than Aspirin and Ibuprofen at suppressing inflammation). And if you’re a regular reader of the AlgaeCal blog, you’ll know chronic inflammation causes bone loss!

As for carrots, they’re chock-full of the antioxidant beta-carotene. Plus, carrots provide a whole host of other nutrients, including manganese, copper, and vitamin E– all essential nutrients for healthy bones!

And to top it off, the spices pair wonderfully with the sweetness of the carrot. Need I say more?

Subscribe to AlgaeCal:

10-Ingredient Turmeric, Ginger, and Carrot Soup

Inflammation-fighting soup with a kick! Turmeric and ginger add an anti-inflammatory punch, while carrots give this soup a natural sweetness. Plus,10 ingredients makes this recipe a delicious winner. 

Course Soup
Cuisine American
Keyword carrot,ginger,turmeric
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Servings 3
Calories 208 kcal

Instructions

  1. Heat the olive oil in a large pot over medium heat. 
  2. When the oil is hot, add the onion and saute for about 5 minutes until translucent. 
  3. Add the garlic, ginger, turmeric, salt, and pepper and saute for 2 minutes, or until the spices are fragrant. 
  4. Add the carrots and saute for 3 more minutes. 
  5. Pour in the vegetable stock, and bring the mix to a boil. 
  6. When your soup has reached boiling point, reduce the heat and simmer. 
  7. You’ll want to simmer the mix for 20 to 25 minutes, or until the carrots are cooked through. 
  8. This is the fun part! Transfer your soup to a high-speed blender, and puree in batches (you probably won’t be able to fit it all in at once.)
  9. Give your soup a taste and add more salt and pepper if necessary. 
  10. If you prefer a slightly thinner consistency, return your pureed soup to the pot and stir in some extra vegetable broth.
  11. Sprinkle the parsley and pumpkin seeds over your soup, serve, and enjoy!

Recipe Notes

You may have noticed a high amount of sodium on the nutrition label. The nutrition label pulls data from the USDA nutrition database which uses a store-bought version of the vegetable broth (which tend to be high in sodium) when it calculates nutrition amounts. I usually try to make my own vegetable broth, which will be much lower in sodium! I’d suggest making your own to lower the sodium in this recipe or finding a “low-sodium” broth in store to use.

Ingredients

  • 1 clove garlic finely chopped
  • 1 piece ginger a thumb-sized pieced peeled and grated
  • 1 medium onion finely chopped
  • 2 tbsps olive oil
  • 2 tsps turmeric powder
  • 6 cups vegetable broth
  • 4 cups carrots chopped
  • fresh parsley to garnish
  • pumpkin seeds to garnish
  • salt and pepper to taste
Nutrition Facts
10-Ingredient Turmeric, Ginger, and Carrot Soup
Amount Per Serving (8 0z)
Calories 208 Calories from Fat 90
% Daily Value*
Total Fat 10g 15%
Saturated Fat 1g 5%
Sodium 1998mg 83%
Potassium 704mg 20%
Total Carbohydrates 29g 10%
Dietary Fiber 6g 24%
Sugars 13g
Protein 2g 4%
Vitamin A 576.9%
Vitamin C 17.1%
Calcium 7.2%
Iron 13.9%
* Percent Daily Values are based on a 2000 calorie diet.

New Year Soup Takeaways

I hope you find this soup as simple to make and yummy as I did! And don’t forget, if your New Year’s resolution was to look after your bones, this anti-inflammatory soup certainly helps!

I’d love to know how your soup turns out, so please let me know in the comments section below. Or better still, send me a picture with the caption #carrotsoup via the AlgaeCal Community! If you haven’t joined yet, the AlgaeCal Community is a dedicated place for AlgaeCal customers to support one another on their bone health journeys —  you can check it out by following this link https://www.facebook.com/groups/algaecal/

And if you have any favorite soup recipes you want to share, I’m all ears, so please feel free to tell me about them in the comments section below!

Author: Monica Lam-Feist, BS

Comments
Jean
Jean

The olive oil in this recipe is not necessary. Actually oil is not necessary in any recipe if one is eating a healthy diet. Oil does not occur naturally in nature it; must be processed. If you listen to any of the whole food plant-based doctors, they all will tell you that added oil’s destroys the endothelial cells in the body.

Joan Schliem
Joan Schliem

Jenna: How do you make your vegetable broth?

Jenna AlgaeCal
Jenna AlgaeCal

Hi Joan,

I prefer to purchase mine from a local company in Vancouver because I know it’s a great quality, low-sodium broth! Monica, our Content Manager, makes her broth by collecting food scraps (carrot ends, onion shells, etc.) in a freezer bag throughout the week. Then she simmers the veggies for 24-48 hours with plenty of herbs and garlic. 😋

There’s also a yummy recipe here for a simple 1 pot vegetable broth. Enjoy!

– Jenna @ AlgaeCal

elizabeth collins
elizabeth collins

The turmeric-carrot soup is so delicious ! I made it yesterday ! I did add more ginger than what is called for.. It kicked it up a notch ! I also used a low-sodium veggie broth . So yummy ! I will definitely make this soup again !

Julie Houston
Julie Houston

Just seen that it was 2 teaspoons and not 2 tablespoons of turmeric. LOL!! I made very yellow soup and my pans and cups are now quite yellow – as well as my tongue!! Not sure overdoing the turmeric did me any harm and was quite delicious!!

Jenna AlgaeCal
Jenna AlgaeCal

Oh no, sorry about that Julie! I’m happy to hear it was still delicious! 😄

– Jenna @ AlgaeCal

Rosemarie
Rosemarie

Isn’t 2 tablespoons of turmeric a lot?

Jenna AlgaeCal
Jenna AlgaeCal

Yes it is, Rosemarie! What we meant to say was 2 teaspoons of turmeric. 🙂

– Jenna @ AlgaeCal

Sue
Sue

How much is 500 grams of carrots?

Jenna AlgaeCal
Jenna AlgaeCal

That’s about 4 cups of chopped carrots. Hope you enjoy the recipe, Sue!

– Jenna @ AlgaeCal

Jean
Jean

Your printed recipe calls for 2 tablespoons of turmeric powder, yet the video shows 2 teaspoons. I realize 2 teaspoons is the correct amount, but black pepper is also necessary to add. I also prefer mostly butternut squash with added carrot.

Jenna AlgaeCal
Jenna AlgaeCal

Thanks for pointing that out, Jean! We’ve updated the ingredients list to say 2 teaspoons of turmeric. You could definitely include butternut squash in the recipe if you’d like — sounds delicious!

– Jenna @ AlgaeCal

marge201
marge201

Looks nice. Don’t love carrot soup (too sweet) but I have the ingredients except the parsley so will try and report back. Will use immersion blender and might do it in instant pot. thank you!

Alene Johnson
Alene Johnson

Monica, about how many carrots would be 500 grams? This recipe looks delicious!

Jenna AlgaeCal
Jenna AlgaeCal

Hi Alene,

That would be about 4 cups of chopped carrots!
We’ve updated the ingredients list to reflect this. 😋

– Jenna @ AlgaeCal

Martha J Rice
Martha J Rice

Can you please give amount of carrots by pound and can you use ground ginger?

Jenna AlgaeCal
Jenna AlgaeCal

Hey Martha,

500 grams of carrots is equal to 1.1 pounds or about 4 cups of chopped carrots. You can definitely use ground ginger, just keep in mind it’s more concentrated in flavor so you’ll want to start with a small amount and add to taste!

– Jenna @ AlgaeCal

Add your voice to this discussion...

Your email address will not be published. Required fields are marked *