10-Ingredient Turmeric, Ginger, and Carrot Soup

Recipes / September 16, 2020

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.

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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*
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.

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

Comments
Debbie Schaner
Debbie Schaner

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

gracey
gracey

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

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.

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

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.

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

Gail
Gail

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

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

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.

Blaire AlgaeCal
Blaire AlgaeCal

Love hearing that, Theresa! 😀

– Blaire @ AlgaeCal

Deborah Vangerud
Deborah Vangerud

How do you make homemade bone broth?

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

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.

Blaire AlgaeCal
Blaire AlgaeCal

Adding beets is such a great idea, Jane! 😍

– Blaire @ AlgaeCal

michele
michele

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

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

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.

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.

Judy
Judy

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

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

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. 🙂

– 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

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