Fiber-Packed Carrot Ginger Soup
A creamy, plant-based carrot ginger soup that’s quick to make, nutrient-dense, and packed with flavor. Made with carrots, fresh ginger, and coconut milk, this soup is fiber-rich, low in saturated fat, and perfect for a healthy lunch or dinner. Garnish with cilantro or toasted nuts for added texture.
Equipment
- 1 large soup pot (6–8 qt)
- 1 cutting board
- 1 chef’s knife
- 1 measuring cups and spoons set
- 1 immersion blender (or regular blender)
- 1 wooden spoon
Ingredients
- 1 tbsp extra-virgin olive oil
- ½ medium yellow onion diced
- 2 cloves garlic chopped
- 3 tbsp fresh ginger chopped
- 1 ¾ lb carrots chopped
- 4 cups vegetable stock
- ½ tsp ground cinnamon
- ⅛ tsp ground nutmeg
- ½ tsp kosher salt
- Freshly cracked black pepper to taste
- 1 cup full-fat coconut milk plus extra for garnish
- Cilantro for garnish (optional)
- Toasted macadamia nuts for garnish (optional)
Instructions
- Prepare the Ingredients: Start by gathering all your ingredients and equipment to streamline the cooking process. Peel and chop the carrots into evenly sized pieces to ensure they cook uniformly. Dice the yellow onion finely, chop the garlic, and prepare the fresh ginger by peeling and mincing it. Measuring out the spices, salt, and pepper in advance will help you cook smoothly without interruptions.
- Heat the Olive Oil: Place a large soup pot over medium heat and pour in 1 tablespoon of extra-virgin olive oil. Allow the oil to warm until it shimmers gently, indicating it’s ready. This step helps release the natural flavors of the aromatics and prevents sticking. Be careful not to let the oil smoke, as this can affect the soup’s taste.
- Sauté the Onion: Add the diced onion to the hot oil. Stir frequently with a wooden spoon to ensure even cooking. Sauté the onion for about 5 minutes or until it becomes soft, translucent, and slightly golden around the edges. This process helps to build a rich base of flavor for the soup.
- Cook the Garlic and Ginger: Next, add the chopped garlic and minced ginger to the pot. Stir continuously for about 1 minute, just until fragrant. Keep a close eye on them to avoid burning, as overcooked garlic can become bitter. This step infuses the olive oil with the essential flavors that will define the soup.
- Add Carrots and Spices: Carefully add the chopped carrots to the pot, followed by 4 cups of vegetable stock. Sprinkle in ½ teaspoon of cinnamon, ⅛ teaspoon of nutmeg, and ½ teaspoon of kosher salt. Stir everything together to ensure the spices coat the vegetables evenly. The combination of ginger, cinnamon, and nutmeg creates a warm, aromatic flavor profile that complements the natural sweetness of the carrots.
- Bring to a Boil: Increase the heat to high and bring the mixture to a gentle boil. Watch carefully as the liquid heats. Once it reaches a rolling boil, reduce the heat to maintain a gentle simmer. Cover the pot with a lid to allow the carrots to soften efficiently, which usually takes around 20 minutes. Test the carrots by piercing them with a fork—they should be tender and easily mashable.
- Blend the Soup: Once the carrots are tender, reduce the heat slightly. Pour in 1 cup of full-fat coconut milk and stir to combine. Using an immersion blender, carefully blend the soup directly in the pot until smooth and creamy. If using a regular blender, allow the soup to cool slightly before blending in batches to avoid splattering. Blending thoroughly ensures a velvety texture that is both comforting and satisfying.
- Adjust Seasoning: Taste the soup and adjust the seasoning as needed. Add freshly cracked black pepper to taste. If the soup is too thick, you can stir in a little more vegetable stock or water to achieve your preferred consistency. Balancing the seasoning at this stage is essential to enhance all the flavors.
- Serve and Garnish: Ladle the soup into bowls and drizzle a little extra coconut milk on top for added creaminess. Sprinkle with fresh cilantro leaves and toasted macadamia nuts if desired. The garnish not only adds visual appeal but also provides a complementary texture and flavor contrast.
- Enjoy Your Soup: Serve the soup immediately while warm. Pair it with crusty bread or a light salad for a complete meal. Leftovers can be stored in an airtight container in the refrigerator for up to 4 days or frozen for up to 2 months. Reheat gently on the stovetop or in the microwave, stirring occasionally to maintain the smooth texture.
Notes
- This soup is naturally vegan, gluten-free, and dairy-free, making it suitable for a wide range of diets.
- Using fresh ginger gives a bright, aromatic kick; adjust the amount according to your spice preference.
- For an extra creamy texture, use full-fat coconut milk, but light coconut milk can be used for a lower-calorie version.
- The soup can be made ahead and stored, making it an excellent option for meal prep or busy weeknights.
- Garnishes like toasted nuts or fresh herbs add texture and flavor, transforming a simple soup into an elegant dish.
