Carrot Ginger Soup

Carrot Ginger Soup

Published on Tuesday, November 22, 2022 by Lisa Green

This soup is by far one of my favorites! 

It’s super easy, delicious, and loaded with nutrients, like beta-carotene found in carrots. 

Carrots and sweet potatoes have the most beta-carotene than any other fruit or vegetable, which is great for eye and skin health and other health benefits for the body. Ginger is found to subside nausea and help with other digestive issues.

This soup is also rich in potassium and a good source of vitamin C

Carrots and ginger are the two main ingredients in this soup.  

I add onions, garlic, and jalapeno to this version, but they are not necessary. Sweet potatoes, pumpkin, or even apples would be a great addition to this soup, especially if you suffer from GERD or acid reflux and onions, garlic, or jalapeno trigger your symptoms. This soup will still be very satisfying with the carrot, ginger, and vegetable stock base you will be able to find the seasoning combinations that work perfectly for your palate! 

Some additional tips: I would recommend using fresh ginger for this soup. The pieces are easier to strain out when you are using your fine mesh strainer. Don’t have a fine mesh strainer? You can usually find one near the baking supplies in stores or pick one up here

And as for the jalapeno, seeds in for more spice, seeds out for less. If you want to make this a vegan recipe, choose agave nectar for your sweetener and coconut milk in the recipe instead of the honey and heavy cream.

[[ recipeID=recipe-8lajzbi1o, title=Carrot Ginger Soup ]]

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Carrot Ginger Soup

Servings: 8


  • Prep Time: 15 mins
  • Cook Time: 1 hours 0 mins
  • Total Time: 1 hours 15 mins




  • 3 lbs carrots
  • 1 onion (optional)
  • 5-10 cloves garlic (optional)
  • ¼ cup fresh ginger (cut into small chunks)
  • 1 jalapeno (optional)
  • 2 quarts of low-sodium vegetable stock
  • ¼-½ cup honey or agave nectar (vegan option)
  • Salt and pepper
  • ¼ tsp cinnamon
  • ⅛ tsp cayenne
  • ½-1 cup heavy cream or coconut milk (both are optional)
  • Vegetable base (to taste)


  1. Cut the carrots and onion into chunks and put them into a large stock pot.  
  2. Add the garlic, the ginger, and the jalapeno.   
  3. Add the stock, place on the stove on high heat uncovered. 
  4. Once the soup starts boiling, reduce the heat to low/medium so the soup can simmer.  
  5. Let simmer until the vegetables are super soft, this will probably take 45 minutes.  
  6. Once the vegetables are soft it’s time to use the immersion blender. My favorite kitchen gadget! 
  7. Puree all the ingredients until smooth. Note: The ginger will still be stringy. We will have to do one more step to make this soup smooth. With a fine mesh strainer over another stock pot or bowl, ladle the pureed vegetables into it. With a ladle press the soup through the fine mesh strainer. This might take a minute. What’s left in the strainer, will be the stringy parts of the ginger and some of the carrots. Don’t put this back in the soup. 
  8. Put the puree back on the stove and add the rest of the ingredients. More water or vegetable stock might be needed to make the soup your desired consistency. If the soup is two thin, a cornstarch slurry will thicken it right up. 
  9. Taste the soup, to see if it needs more vegetable stock, sweetener, or cream. 
  10. Once the soup is hot again, ladle it into bowls and garnish with a sprinkle of cinnamon. Enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 8

Amount Per Serving
Calories 130
% Daily Value*
Total Fat 0.5g 0%
Saturated Fat 0.1g 0%
Trans Fat 0g
Sodium 237.9mg 9%
Total Carbohydrate 31.1g 10%
Dietary Fiber 6.3g 25%
Sugars 18.7g
Protein 3.1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:


Difficulty level: 3

*Difficulty level on a scale of 1-10 with 1 being easy (little to no cooking experience required) and 10 being difficult (having a strong background in cooking, and using equipment)

Nutrition Analysis includes optional ingredients of onion, jalapeno, and 5 garlic cloves, and uses honey as the sweetener.