This healthy, anti-inflammatory carrot and ginger soup is made with simple, whole-food ingredients that will heal and nourish your body. Made with zesty ginger, beta-carotene-rich carrots, nourishing broth, and protein-rich lentils, this soup is budget-friendly, delicious, and healthy!
I don’t remember where I got the idea to make carrot and ginger soup. It’s definitely not something I grew up eating, nor have I ever had it at a restaurant. And to be honest the thought of carrot soup is not appetizing to me! Pureed carrots just do not sound good. However, after making this soup twice, I’m convinced that carrot and ginger soup is delicious and it’s extremely nutritious.
Soups are a great way to increase healing in the body, especially the gut because there is limited digestion required. The food is already “digested” through pureeing or tenderizing the ingredients. In addition, when you use homemade bone broth or quality store-bought bone broth, it makes the soup that much more nutritious and healing.
What are the benefits of carrot and ginger soup? Let me show you:
First off, it’s full of carrots! Carrots are known for their high beta-carotene content. Beta-carotene is the precursor to Vitamin A, which improves vision, boosts the immune system, and promotes healthy skin. Carrots are also high in antioxidants, which can help lower the free radical burden in your body. It’s these free radicals (unstable atoms) that go around wrecking damage to our cells, thus increasing aging, inflammation, and our risk of cancers. The antioxidants: mainly carotenoids and anthocyanins, that help fight off these free radicals, thus reducing inflammation and oxidation in the body. It’s also these carotenoids that give foods like carrots their intense orange coloring.
Ginger gives this soup a hint of spice and a depth of flavor, but I also included it in this soup because of its many health benefits. Ginger is a very powerful agent against inflammation and oxidation and has been used for centuries for its medicinal properties. Ginger is seriously a miracle of a plant. Its many health uses include: reducing nausea, fighting off germs and bacteria, alleviating period cramps, reducing sore muscles, reducing swelling, lowering blood sugar, and protecting against cancer.
Beyond its health benefits, this soup is crazy easy to make! Simply chop the ingredients (roughly chopping will work since you’ll blend it anyway), saute the onions and garlic for a minute, then throw everything in the pot and let it cook for 10 minutes. Blend the soup and you’re done!
-Need this soup to be dairy-free? Simply swap the heavy cream for coconut cream or even dairy-free milk (it won’t be as creamy, but still delicious!)
-Don’t have lentils? No worries! I’ve made this soup without lentils and it’s still delicious! The lentils just add more bulk and filling, as well as protein. But like I said, not necessary for this soup. If you are taking out the lentils, remember to decrease the broth to 2 cups instead of 3.
Carrot & Ginger Soup
- Blender or immersion blender
- 1 Tbsp olive oil
- 1 onion chopped
- 4 garlic cloves chopped
- 6 large carrots chopped
- Heaping 1 Tbsp fresh ginger chopped
- 3 cups chicken broth
- 1 cup heavy cream (or coconut cream if dairy free)
- 1 Tbsp apple cider vinegar
- 1 tsp salt
- 1/2 cup red lentils (optional)
- Heat the olive oil in a large pot.
- Add the onions and garlic and saute for about 2 minutes until fragrant.
- Add the rest of the ingredients. Bring the soup to a boil.
- Reduce heat slightly and let simmer, covered, for about 10 minutes.
- Blend the soup with an immersion blender or regular blender. If the soup is too thick, add more liquid.