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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


  • 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.


  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.