A flavoursome carrot and ginger soup that is ideal for batch cooking, just double up the recipe and freeze the leftovers or eat the next day for a mid-week lunch or dinner.
This recipe is also a great zero waste option if you have a few carrots that are on the verge of spoiling. Just chop them up and make a quick soup.
Nutritional Value of Carrots and Ginger
I’m convinced nature knows exactly what we need and when we need it. As carrots are seasonal from late summer throughout the Autumn it’s the perfect food for supporting your immune system just when cold and flu season kicks in. It’s particularly rich in Vitamin A and it’s a good source of Vitamin B, K and potassium. Red Bell Peppers also contain Vitamin C, B6 and A. Combine that with the healing benefits of Ginger and you have a great fall meal that will help to protect your family from pesky winter and fall viruses.
- Vitamin A, which are important for immune function, growth and development.
- Biotin, a vitamin which plays a vital role in metabolising fat and protein
- Vitamin K, important for bone health and blood coagulation
- Potassium which helps to control blood pressure
- Vitamin B6, a vitamin that helps the body turn food into energy and supports brain health
Ingredients You’ll Need for this Vegan Carrot and Ginger Soup
Even though organic farmers do use pesticides to some degree, the risks to you are greatly reduced. We therefore always recommend using organic ingredients, simply because it has less chance of containing harmful pesticides.
- Extra virgin olive oil
- Organic onion, diced
- Garlic cloves minced
- Carrots, diced
- Red bell pepper, diced
- Organic vegetable broth
- Organic ginger grated
- Coriander leaf
- Freshly chopped organic thyme
- Organic coconut milk
- Salt and pepper to taste
Substituting the Carrot
If you don’t have enough carrots or would like to substitute them for a recipe variation, Butternut Squash will work really well. You can also use parsnips as they are similar to carrots.
Some shops sell purple or yellow carrots, these are absolutely fine to use, your soup will just look a little different in colour but the taste will be the same. We have the Dutch to thank for making orange carrots so popular, but yes carrots were originally available in yellow, white and purple as well as orange.
See FAQs, recipe and equipment links below the recipe card.
Ginger and Carrot Soup
- 1 tbsp extra virgin olive oil
- 1 small organic onion, diced
- 3-4 organic garlic cloves minced
- 700 g organic carrots, diced
- 1 medium organic red bell pepper, diced
- 750 ml organic vegetable broth
- 1 tbsp organic ginger grated
- 1 tsp freshly chopped organic thyme
- 1 tsp coriander leaf
- 1 tsp lemongrass paste
- 2/3 cup organic coconut milk
- salt and pepper to taste
- Heat the olive oil in a large, high-sided skillet over medium heat. Add onion, garlic, carrots, and bell pepper. Season with salt and black pepper, to taste, and cook, stirring frequently, until vegetables become soft and translucent, approximately 5 minutes.
- Add vegetable broth, grated gingerginger, lemongrass, ccoriander and thyme leaves and stir to combine. Cover and cook until the carrots are fork-tender, approximately 10-15 minutes. Stir once or twice while cooking.
- Remove from heat and puree mixture with an immersion blender until smooth. (A regular blender or food processor can also be used for this step). Taste and adjust seasonings, as desired.
- Return to medium heat and add coconut milk. Stir until barely combined and cook until heated through approximately 1-2 minutes. Remove from heat and serve reight away.
Carrot and Ginger Soup FAQs
Carrots are in season from late spring through to the Autumn. You can usually find carrots all year round in the supermarket, but it’s best to buy them when they are in season as this is the most sustainable option.
Bell Peppers are in season from July to November so makes a good seasonal companion for carrots during the Autumn.
Yes, that’s absolutely fine. I’d recommend using half cream and half milk as using 2/3 cups of cream will make it very rich. Just add the cream or milk once you’ve removed the soup from the heat to prevent it from separating.
Yes absolutely, as mentioned this carrot and ginger soup is perfect for batch cooking and freezing.