This vibrant carrot turmeric soup is a comforting, nourishing option perfect for busy weekdays or cozy evenings.
Packed with fiber, plant-based protein, and heart-healthy fats from olive oil, it supports digestion and overall wellness.
Naturally vegan and gluten-free, it’s low in saturated fat yet rich in flavor, making it an easy, satisfying, and wholesome addition to your meal rotation.
Carrot Turmeric Soup
Equipment
- 1 large pot (for cooking vegetables)
- 1 high-speed blender or food processor (for pureeing)
- 1 cutting board (for chopping vegetables)
- 1 sharp knife (for slicing carrots and onions)
- Measuring spoons (for oil and spices)
Ingredients
- 2 tablespoons extra virgin olive oil
- 3 cups chopped carrots
- 2 cups chopped yellow onions
- 3 garlic cloves minced
- 1 ½ tablespoons ground turmeric
- 2 cups water
- 2 cups vegetable stock
- Salt to taste
- Ground black pepper for garnish
Instructions
- Prepare the Ingredients: Begin by thoroughly washing the carrots and yellow onions under running water to remove any dirt or impurities. Peel the carrots if desired, then chop them into roughly equal-sized pieces to ensure even cooking. Peel and mince the garlic cloves finely, and chop the onions into medium-sized pieces. Having all ingredients prepped and ready before cooking ensures a smooth cooking process.
- Heat the Olive Oil: Place a large pot over medium-high heat and pour in the extra virgin olive oil. Allow the oil to warm for 1–2 minutes, stirring occasionally, until it becomes fragrant. Using a good-quality olive oil not only adds flavor but also contributes healthy monounsaturated fats to the soup.
- Sauté the Vegetables: Add the chopped carrots, onions, and minced garlic to the heated oil. Stir well to coat all the vegetables with oil. Sauté for approximately 10 minutes, stirring occasionally, until the onions turn translucent and soft, and the carrots begin to soften slightly. This process enhances the natural sweetness of the carrots and builds a rich flavor base for the soup.
- Add Turmeric and Sauté: Sprinkle the ground turmeric over the vegetables and stir thoroughly to evenly distribute the spice. Allow the turmeric to cook for about 1 minute, stirring constantly, so that its earthy aroma is released and the flavor deepens. This step also helps the turmeric infuse the oil, ensuring the soup has a beautiful golden color.
- Pour in Water and Vegetable Stock: Slowly add the water and vegetable stock to the pot, stirring gently to combine with the sautéed vegetables and turmeric. The liquid should cover the vegetables. Bringing in the stock at this stage ensures the flavors meld together as the soup simmers.
- Simmer the Soup: Reduce the heat to medium-low and cover the pot with a lid. Allow the mixture to simmer for about 40 minutes, stirring occasionally. Check the carrots with a wooden spoon; they should be tender enough to pierce easily. Simmering slowly extracts the flavors from the vegetables and creates a naturally sweet, aromatic base.
- Cool the Soup Slightly: Once the carrots are fully cooked, remove the pot from heat and allow the mixture to cool for a few minutes. This makes it safer to transfer into a blender or food processor and prevents any splattering.
- Blend Until Smooth and Creamy: Carefully transfer the vegetable mixture to a high-speed blender or food processor in batches, if necessary. Blend on high speed until the soup reaches a thick, smooth, and creamy consistency. If the soup is too thick, you can add a little water or stock to reach your desired texture. Blending thoroughly ensures a velvety soup without lumps.
- Season with Salt: Return the blended soup to the pot and gently heat it over low-medium heat. Taste and adjust seasoning with salt as needed. The right amount of salt will elevate the natural sweetness of the carrots and enhance the warm flavor of the turmeric.
- Heat Thoroughly Before Serving: Stir the soup occasionally and allow it to heat completely, making sure it reaches a comfortable serving temperature. This ensures that every spoonful is warm and satisfying.
- Garnish and Serve: Ladle the hot soup into bowls and garnish generously with freshly ground black pepper. Optionally, serve with a slice of crusty bread or gluten-free croutons for added texture. The vibrant golden color and aromatic spices make this soup as visually appealing as it is delicious.
Notes
- Olive Oil Options: Extra virgin olive oil adds rich, fruity flavor, but you can substitute with avocado oil, sunflower oil, or even coconut oil. For a slightly indulgent twist, use melted butter or ghee if dairy is not an issue.
- Carrots: Fresh, firm carrots are essential for the natural sweetness of the soup. Rough chopping is sufficient; uniform size isn’t required since the soup is pureed.
- Onions and Garlic: Fresh onions and garlic enhance depth and aroma. If unavailable, onion or garlic powder can be used, but fresh ingredients yield the best flavor.
- Turmeric: Ground turmeric provides a bright, golden hue and anti-inflammatory benefits. Use fresh turmeric only if preferred, but note the color and flavor intensity will differ.
- Vegetable Stock: Homemade stock is ideal, but store-bought works well too. Adjust salt accordingly, as pre-made stock may already contain sodium.
- Seasoning and Garnish: Black pepper adds a subtle heat and complements the turmeric. You can also experiment with chili flakes, paprika, or a drizzle of coconut cream.
- Freezing and Storage: Cool completely before refrigerating or freezing. The soup keeps 4–5 days in the fridge and up to 2 months in the freezer. Reheat gently on the stovetop or microwave.
Chef’s Secrets for Perfect Soup
The magic of this carrot turmeric soup lies in layering flavors.
Begin by slowly sautéing the carrots, onions, and garlic; this builds a naturally sweet and aromatic foundation.
Toasting turmeric in the oil for a minute releases its earthy aroma, creating depth and a beautiful golden color.
Blending while slightly warm ensures a creamy texture without needing cream or thickeners.
Adjusting seasoning at the end lets you fine-tune the flavor, while adding a pinch of black pepper enhances turmeric absorption.
For a richer variation, a small splash of coconut milk or a handful of roasted cashews can be added during blending for extra creaminess.
Serving Suggestions for Maximum Enjoyment
This soup shines as a starter, light lunch, or a wholesome dinner.
Serve it in shallow bowls garnished with freshly ground black pepper or a sprinkle of toasted seeds.
Pair with crusty bread, gluten-free croutons, or a side salad for a complete meal.
For a heartier option, swirl in a spoonful of coconut cream or drizzle extra virgin olive oil before serving.
Its vibrant color makes it a stunning dish for dinner parties or cozy solo meals.
Storage Tips to Preserve Freshness
To maintain flavor and texture, allow the soup to cool completely before storing.
Transfer to airtight containers and refrigerate for up to 5 days.
For long-term storage, portion into freezer-safe containers or ziplock bags and freeze for up to 2 months.
When reheating, use low to medium heat to prevent burning or separating.
Stir occasionally and add a splash of water or stock if the consistency thickens.
Proper storage ensures the soup remains creamy, aromatic, and ready for quick, satisfying meals.
Frequently Asked Questions
1. Can I use frozen carrots instead of fresh?
Yes, frozen carrots work well in this soup, though they may release slightly more water. Adjust simmering time to achieve the desired thickness.
2. Is this soup high in protein?
While primarily vegetable-based, this soup provides plant-based protein from vegetables. Adding lentils, chickpeas, or tofu during cooking can boost protein content.
3. Can I make this soup spicy?
Absolutely! Add chili flakes, cayenne, or a pinch of black pepper while sautéing for a subtle heat. Garnishing with fresh chili slices adds extra kick.
4. How can I make this soup creamier without dairy?
For extra creaminess, blend in coconut milk, cashews, or silken tofu. These options keep the soup vegan while adding richness and a smooth texture.
5. Can I prepare this soup ahead of time?
Yes! This soup is excellent for meal prep. Make it in advance, refrigerate, or freeze in portions. Reheat gently, adjusting consistency if needed, and garnish just before serving.
