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10-Ingredient Turmeric, Ginger, and Carrot Soup

Imagine the comforting smell of ginger wafting through your home…

Watching the sun go down over the leaf-strewn garden as your saucepan bubbles and gurgles softly on the stove…

And sitting down to a cozy bowl of bone-healthy soup with your family…

Sounds good, right? Fall is almost here, and this turmeric, ginger, and carrot soup is the perfect recipe to welcome the change of season.

You only need 10 ingredients for this carrot soup recipe. And they really pack a bone-health punch.

Fragrant turmeric and ginger both possess anti-inflammatory properties. And if you’re a regular reader of the AlgaeCal blog, you’ll know chronic, low-grade 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. Let’s start cooking.

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

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*
Fat 10g15%
Saturated Fat 1g6%
Sodium 1998mg87%
Potassium 704mg20%
Carbohydrates 29g10%
Fiber 6g25%
Sugar 13g14%
Protein 2g4%
Vitamin A 28845IU577%
Vitamin C 14.1mg17%
Calcium 72mg7%
Iron 2.5mg14%
* Percent Daily Values are based on a 2000 calorie diet.

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.

Fall Soup Takeaways

I hope you find this soup as simple to make and yummy as I did! It really is a cozy, delicious way to welcome fall.

I’d love to know how your soup turns out, so please let me know in the comments section below. 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 Straith, BS

Monica is the PR and Outreach Manager and Fitness Lead at AlgaeCal. She’s an ACE Certified Personal Trainer and Nutrition Specialist, and has a B.S. and B.A. from the University of Wisconsin-Madison, where she played varsity soccer for four years. Monica pulls from her experience in athletics and health to contribute to AlgaeCal and has also been featured on myfitnesspal blog, Prevention, and Huffington Post.

Comments

  1. Martha J Rice
    Martha J Rice

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

    1. 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

  2. Alene Johnson
    Alene Johnson

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

    1. 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

  3. 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!

  4. 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.

    1. 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

  5. Sue
    Sue

    How much is 500 grams of carrots?

    1. Jenna AlgaeCal
      Jenna AlgaeCal

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

      – Jenna @ AlgaeCal

  6. Rosemarie
    Rosemarie

    Isn’t 2 tablespoons of turmeric a lot?

    1. Jenna AlgaeCal
      Jenna AlgaeCal

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

      – Jenna @ AlgaeCal

  7. 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!!

    1. Jenna AlgaeCal
      Jenna AlgaeCal

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

      – Jenna @ AlgaeCal

  8. 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 !

  9. Joan Schliem
    Joan Schliem

    Jenna: How do you make your vegetable broth?

    1. 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. 🙂

      – Jenna @ AlgaeCal

  10. 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.

    1. michele
      michele

      …and many others claim that oil, especially olive oil is very healthy for us. With so many contradictions who do you believe? I happen to like the taste of pure virgin olive oil even in dips.

    2. Judy
      Judy

      The recipe sounds wonderful! Can’t wait to try it!!
      Have you ever made it with added cooked lentils?

      1. Blaire AlgaeCal
        Blaire AlgaeCal

        So happy to hear you’re going to give this recipe a try, Judy 😃 We have not tried adding cooked lentils to this soup, but we’re sure it would be delicious (and offer a nice protein boost)!

        – Blaire @ AlgaeCal

  11. michele
    michele

    If it is so high in sodium why add more salt?

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      Good question, Michele! The sodium in this recipe is based on a store-bought variety of broth that tends to be high in salt. However, we prefer to make our own broth, which is lower in sodium but may need some salt for that extra oomph. That said, you can absolutely leave the salt out if you prefer! 🙂

      – Blaire @ AlgaeCal

  12. Deborah Vangerud
    Deborah Vangerud

    How do you make homemade bone broth?

    1. Megan AlgaeCal
      Megan AlgaeCal

      Hi Deborah!

      We actually have a post on bone broth (including a recipe) here. We hope you’ll give it a try! 😀

      -Megan @ AlgaeCal

    2. jane
      jane

      I make my own, it takes time but worth it, I use more of poultry then beef,, adding beets gives it a wonderful color too.

      1. Blaire AlgaeCal
        Blaire AlgaeCal

        Adding beets is such a great idea, Jane! 😍

        – Blaire @ AlgaeCal

  13. Theresa Riley
    Theresa Riley

    It grew on me! I wasn’t sure about carrots as I’ve only had squash soup. It was easy to make and the fresh parsley and pumpkin seeds complemented the soup, gave it more texture. I also added a tbsp or so of full fat organic cottage cheese and that sealed the deal for me. Froze a couple batches as it made lots. Love the anti inflammatory ingredients in it.

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      Love hearing that, Theresa! 😀

      – Blaire @ AlgaeCal

  14. Gail
    Gail

    Can I use fresh turmeric and if so, how much?

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      Hi Gail,

      Great question!

      Yes, you can use fresh turmeric in place of the powder, although it may have a slightly different taste. 1 tablespoon of freshly grated turmeric is equal to 1 teaspoon of turmeric powder. So, for this recipe, you’ll want to use 2 tablespoons of freshly grated turmeric 😊

      – Blaire @ AlgaeCal

  15. Debra Myers
    Debra Myers

    This recipe was wonderful and so satisfying. I used 1 tsp of fresh turmeric and then I saw 2 tablespoons if fresh. Is that correct? Wow! I will try that next time.

    1. Blaire AlgaeCal
      Blaire AlgaeCal

      So glad you liked the soup, Debra! 1 tablespoon of freshly grated turmeric is equal to 1 teaspoon of turmeric powder. So, for this recipe, you’ll want to use 2 tablespoons of freshly grated turmeric. Definitely give that a try next time, and let us know how you like it 😃

      – Blaire @ AlgaeCal

  16. Judy
    Judy

    In the USA we usually go by number of carrots rather than cups. Just saying. I think 4 cups might be 6 carrots roughly.

    1. Megan AlgaeCal
      Megan AlgaeCal

      Thanks for the tip, Judy!

      This would depend on the size of the carrots, but around 6-7 medium carrots should do the trick! We used 7 in our recipe. Hope you enjoy the soup! 🙂

      -Megan @ AlgaeCal

  17. gracey
    gracey

    I’m excited to try this recipe! It looks delicious!

  18. Debbie Schaner
    Debbie Schaner

    Soup looks so yummy. I so appreciate the yoga and other exercises!

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