Easy Carrot Ginger Soup
Recipe

Easy Carrot Ginger Soup

Published on Tuesday, November 22, 2022
by
Lisa Green

IBS
Servings: 8Prep: 15 minsCook: 1 hourTotal: 1 hour 15 mins

A Smooth and Customizable Carrot Ginger Soup


This carrot ginger soup is one of my favorites because it is simple, comforting, and easy to customize. Carrots create a naturally sweet, colorful base, while fresh ginger adds warmth and a bright flavor.

Carrots provide beta-carotene, a plant pigment the body can convert into vitamin A. In fact, ½ cup of raw carrots provides approximately 51% of the Daily Value for vitamin A. 

Ginger has been studied for several types of nausea, although much of the research involves supplements rather than amounts commonly used in food. Its effects may also depend on the individual and the cause of nausea. 

Customize Your Carrot Ginger Soup

Onion, garlic, jalapeño, cayenne, cream, and even ginger may affect people differently. If you experience GERD, IBS, or another digestive condition, select the ingredients and portions that work best for you.

For a milder soup, omit the jalapeño and cayenne. If onion or garlic contributes to symptoms, leave them out or add garlic-infused olive oil for flavor.

For a vegan version, replace the honey with agave nectar or pure maple syrup. Use unsweetened, unflavored coconut milk instead of heavy cream.

Storage and Reheating

Allow the soup to cool slightly before transferring it to shallow, airtight containers. Refrigerate it within two hours and use it within three to four days. 

Reheat the soup in a saucepan over medium-low heat, stirring occasionally. FoodSafety.gov recommends reheating soups and sauces until boiling. You can also freeze the soup in airtight, freezer-safe containers. Leave room for expansion, then thaw overnight in the refrigerator before reheating.

For the best texture, freeze the soup before adding heavy cream or coconut milk. Stir in the cream after thawing and reheating.

Serving Suggestions

Serve carrot ginger soup with:

  •  Whole-grain or sourdough bread 
  •  A simple green salad 
  •  A turkey or grilled cheese sandwich 
  •  Roasted chickpeas or pumpkin seeds 
  •  Plain yogurt or an unsweetened plant-based alternative 
People managing GERD or IBS may prefer smaller servings, milder seasonings, and accompaniments based on their individual tolerance.

FAQs

Can I make carrot ginger soup without an immersion blender?

Yes. Cool the soup slightly before blending it in batches with a countertop blender. Avoid overfilling the blender, and allow steam to escape safely.

Do I need to strain carrot ginger soup?

No. Straining is optional. It can create an especially smooth texture and remove any fibrous ginger pieces remaining after blending.

Is carrot ginger soup suitable for people with GERD?

It depends on the individual. Ginger, jalapeño, cayenne, onion, garlic, and higher-fat cream may contribute to symptoms for some people. Start with a milder version and adjust the ingredients based on your tolerance.

Is this carrot ginger soup Low FODMAP?

The version containing onion and garlic is not Low FODMAP. Omitting both and using garlic-infused oil may reduce the recipe’s FODMAP content, but the full recipe and serving size would still need evaluation before it can receive a Low FODMAP label.

Can I freeze carrot ginger soup?

Yes. Freeze the cooled soup in airtight containers. If possible, freeze it before adding cream or coconut milk to help preserve its texture.

Easy Carrot Ginger Soup

This smooth carrot ginger soup combines naturally sweet carrots with fresh ginger and warming spices. Customize the heat, creaminess, and aromatics according to your preferences and digestive tolerance.

Servings: 8 servingsPrep: 15 minsCook: 1 hourTotal: 1 hour 15 minsDifficulty: Easy
AmericanAppetizerDinnerLunchIBS-friendly recipes
Easy Carrot Ginger Soup

Ingredients

3 lbs. raw carrots

1 medium yellow onion

5 garlic cloves

2 tablespoons fresh ginger

1 jalapeño

8 cups low-sodium vegetable broth

1/4 cup honey

1/4 teaspoon ground cinnamon

1/8 teaspoon cayenne pepper

1/2 teaspoon kosher salt

1/4 teaspoon black pepper

Instructions

1

Prepare the carrots, onion, garlic, ginger, and jalapeño, if using, according to the ingredient list.

2

Add the carrots, onion, garlic, ginger, jalapeño, and vegetable broth to a large stockpot.

3

Bring the soup to a boil over high heat. Reduce the heat, partially cover, and keep it at a gentle simmer.

4

Simmer for 40–45 minutes, or until the carrots are very tender and easily pierced with a fork.

5

Remove the pot from the heat. Carefully blend the soup with an immersion blender until smooth.

6

If using a countertop blender, let the soup cool slightly, then blend in batches, allowing steam to escape safely.

7

For an especially smooth texture, press the soup through a fine-mesh strainer, discarding any remaining fibrous solids.

8

Return the soup to low heat. Stir in the sweetener, cinnamon, cayenne, cream, salt, and black pepper.

9

Warm the soup without boiling. Add more broth as needed, then taste and adjust the seasonings.

10

Divide the soup among eight bowls. Garnish each serving with a light sprinkle of cinnamon, if desired.

Nutrition Facts

Per serving

Calories
130
Fat
0.5g
Carbs
31.1g
Protein
3.1g
Fiber
6.3g
Sodium
237.9mg
Sugars
18.7g
Sat. Fat
0.1g

Notes

Nutrition information is an estimate based on eight servings and includes the onion, garlic, jalapeño, honey, and listed seasonings. Optional heavy cream, coconut milk, and garnishes are not included. Values may vary according to the vegetable broth and other products used.

References

1National Institutes of Health, Office of Dietary Supplements. (2025, March 10). Vitamin A and carotenoids: Fact sheet for health professionals. https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/
2National Center for Complementary and Integrative Health. (n.d.). Ginger: Usefulness and safety. National Institutes of Health. Retrieved September 24, 2026, from https://www.nccih.nih.gov/health/ginger
3FoodSafety.gov. (n.d.). Thanksgiving leftovers for safe keeping, weekend grazing. U.S. Department of Health and Human Services. https://www.foodsafety.gov/blog/thanksgiving-leftovers-safe-keeping-weekend-grazing
4FoodSafety.gov. (n.d.). 10 smart tips to keep your restaurant leftovers safe. https://www.foodsafety.gov/blog/10-smart-tips-keep-your-restaurant-leftovers-safe

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Lisa Green

Chef

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