How to Make Carrot Ginger Soup
September 5, 2024
This carrot ginger soup is a warming, vibrant dish that’s both delicious and nutritious. With the sweetness of carrots balanced by the spice of fresh ginger, and the creaminess of coconut milk, it’s a healthy, plant-based option that’s packed with nutrients and flavor.
Why It’s Healthy:
- Carrots are rich in beta-carotene, which converts to vitamin A, essential for eye health and immune function.
- Ginger adds anti-inflammatory benefits, aids digestion, and provides a warming, spicy note to the soup.
- Coconut milk provides healthy fats, specifically medium-chain triglycerides (MCTs), which can boost metabolism and energy levels.
- Cilantro adds antioxidants and helps with detoxification.
- Using water instead of stock keeps this soup light, while the use of minimal oil ensures that it’s low in unhealthy fats.
Flavor Profile:
This soup has a balance of natural sweetness from the carrots, a warm spiciness from the ginger, and a touch of earthiness from the cumin. The coconut milk gives it a creamy texture with a subtle richness, while the jalapeño, if used, adds a gentle heat. Garnished with fresh cilantro and served with lime, this soup becomes even more refreshing with a pop of citrus brightness.
Overall, this Carrot Ginger Soup is a light, nutrient-dense dish that’s perfect for a cozy meal, while also supporting overall health with its anti-inflammatory and digestive benefits.
Carrot Ginger Soup
Ingredients:
1-2 tablespoons oil
3 scallions, trimmed and chopped (white, light green, and dark green parts)
1-2 inch piece fresh ginger, peeled and sliced
1 small jalapeño, seeded and chopped (optional)
4 medium carrots, peeled and chopped
1/4 teaspoon ground cumin
1 handful of cilantro (leaves and stems)
4 cups water
1 can (13 oz / 403 ml) unsweetened coconut milk
Salt and pepper, to taste
Chopped cilantro and scallion greens, for garnish
Lemon or lime wedges, to serve on the side
Instructions:
Heat oil in a large pot over medium heat. Add the chopped scallions and sauté for 2-3 minutes, stirring occasionally.
Add the ginger and optional jalapeño, followed by the chopped carrots. Continue to sauté for a few minutes.
Stir in the ground cumin and cook for another 2 minutes, allowing the spices to bloom.
Add the cilantro and water to the pot. Cover and bring the mixture to a boil, then reduce the heat and let it simmer for about 20 minutes, or until the carrots are tender.
Stir in the coconut milk and season with salt and pepper to taste.
Let the soup cool slightly, then transfer to a blender. Blend until smooth and silky. For a completely smooth texture, strain the soup to remove any ginger fibers.
Taste and adjust seasoning as needed. Reheat if necessary.
Serve hot, garnished with chopped cilantro and scallion greens, and a lemon or lime wedge on the side.
Nutritional Breakdown (per serving, based on 4 servings):
Calories: ~190 kcal
Protein: 3 grams
Carbohydrates: 20 grams
Fiber: 5 grams
Fat: 12 grams
Sugars: 6 grams