Name: Carrot ginger soup
Prep time: 15 min
Cook time: 28 min
Total time: 57 min
Ingredients: 1 cup onion, chopped ((2 small onions or 115 grams)); 3 cloves garlic ((5 grams)); 2 tsp fresh ginger ((7 grams)); ¼ tsp pepper sauce ((or pepper of choice)); 1 lb carrots ((approx. 450 grams before prep, 400 grams after prep)); 1½ tsp salt; 1 tbsp oil; 3½ cups water; toppings like pumpkin seeds, cilantro leaves, chopped chives coconut cream, sesame seeds

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If you’re interested in vegetarian soup recipes and want to make a simple but healthy soup, then you have to try this yummy, vegan carrot ginger soup recipe. It’s mildly spicy, delightful and pretty nutritious.

The soup has fair levels of fiber, Vitamins B1, B6, C and K and high levels of Vitamin A. While that’s completely fine, too much isn’t a good thing. So, it’s best to pay attention to your vitamin A intake from other foods and supplements on the days you are having the soup.

If you enjoy wonderful healthy recipes like this one, be sure to check out my butternut squash sweet potato soup and sauteed carrots recipes.

Healthy Soup Recipes: Vegan Carrot Ginger Soup

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Ingredients for carrot ginger soup

carrots: I started off with 1 pound (approx. 450 grams) of raw carrots. This could look like 2 very large, thick carrots or 5 small to medium ones. The supermarket usually sells 1 pound bags of carrots, so you can pick up one for this recipe.
ginger: the amount of ginger I used here is barely noticeable over the pepper sauce but you can increase the amount if you want a stronger ginger flavor.
onion: adds some flavor and bulk to the soup.
garlic: also brings very subtle flavor.
pepper sauce: I used Bertie’s original pepper sauce for this recipe and it brings a beautiful, spicy, slightly acidic flavor to the soup. It’s so good! You can swap for hot sauce, cayenne pepper, paprika or even fresh pepper like habanero.
salt
oil: I used olive oil here but you can use your choice of vegetable oil.
water: to make this a simple soup recipe, I opted for water instead of vegetable broth but you can use broth if you prefer. My preference is usually water since I’m not as trusting of ingredients that keep broth shelf-stable or know what chemicals are used on the veggies before they end up in the broth.
optional toppings: when serving the soup, you can add some pumpkin seeds, sesame seeds, nuts, chopped cilantro leaves, chives or coconut cream on top. These can all add great nutrition to the already healthy soup.

Equipment

I used my blender attachment of my Ninja kitchen system for this vegetarian carrot ginger soup recipe. A regular blender or an immersion blender will work just as well. You can also use a fine-mesh strainer to ensure the soup is extra smooth (though this isn’t necessary with the Ninja).

How to make carrot and ginger soup

Prep

Here’s a look at all the ingredients I’m using for this recipe minus the water.

Ingredients for carrot ginger soup recipe

Prep is pretty simple. I washed, peeled and chopped the onions, garlic and ginger. As for the carrots, I washed them, cut off their ends and used a vegetable peeler to scrape off the outer layer before cutting them into 1/2-inch pieces.

I started off with 1 pound of carrots (about 450 grams) and, when I finished prepping them, they weighed about 400 grams.

Here’s the look of everything after prepping.

Prepped ingredients for carrot ginger soup recipe

Make the soup

I added a small saucepan on medium heat and allowed it to heat up before pouring in the oil. Then, the chopped onions went in. I stirred often for about 2 minutes as the onions became fully cooked and turned light translucent in color.

Next, I mixed in the chopped garlic and ginger and allowed them to cook for about 30 seconds. If the ingredients begin sticking to the bottom of the pot, stir in a little water.

Adding garlic and ginger for carrot ginger soup

I added the pepper sauce next and mixed thoroughly.

Add pepper sauce for carrot and ginger soup

All that’s left is to add in the carrots, salt and water. I turned down the heat to low and left everything to simmer for about 25 minutes.

Adding carrots for vegan carrot ginger soup

After some time, you will notice a light yellow froth on the surface of the water. I prefer skimming that off.

Once the cook time was done and the carrots were nice and soft, I turned off the heat and set the saucepan aside to cool down for about 15 minutes. You can leave it for longer if you like.

Blend

With the soup nicely cooled, I added it to my blender and blended until smooth.

Here you can use an immersion blender if you like. And, you can strain the soup to remove any chunky bits (that’s not necessary though with a powerful blender).

You can serve this immediately as a delightful warm soup with your choice of toppings. I’m using pumpkin seeds and cilantro leaves here but I’ve served it with cream, sesame seeds, chopped chives and even walnuts before. The soup can also be served cold.

For leftovers, store in the fridge for up to 3 to 4 days. Or pop it in the freezer for those busy days.

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