Carrot Ginger Soup (Filling, Quick & Healthy)

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THIS CARROT GINGER SOUP IS AN EASY WEEKNIGHT DINNER, PERFECT FOR COLD WINTER EVENINGS

This carrot ginger soup is one of my favorite dinners to make when the cold weather outside is no co-operating.

It’s healthy, quick and easy to cook, and has a creamy sweet texture that I love. I make this soup with the usual suspects: fresh carrots, ginger, onion, and a hint of turmeric. But my special trick is to add some split lentils as they make it more filling and delicious!

And a splash of coconut milk as a garnish adds a layer of creaminess that helps to make this soup very satisfying!

Plus it’s dairy-free, gluten-free and vegan.

I love eating it with a toasted slice of wholegrain bread: the perfect vegan dinner recipe for cold evenings.

Carrot ginger soup ingredients

This soup has only 8 ingredients (if you count water as one!). Its richness and creaminess come from the carrots and protein-dense red split lentils.

• Carrots: the star ingredient, carrots are full of fiber and vitamin A, and with their antioxidant and phytochemical properties, they help to keep colds at bay.
• Ginger: for a hint of freshness and a spicy touch.
• Red split lentils: lentils help to fill you up and add more protein to this plant-based soup.
• Onions: for more depth of flavor.
• Extra-virgin olive oil: add flavor and richness.
• Turmeric: the perfect addition in the cold months, with its anti-inflammatory and antioxidant benefits.
• Sea salt
• Water: to blend all the ingredients together. Yes, you can also use vegetable broth, but I always use water instead of stock, to make things easier. Carrots and lentils give the soup everything you need, so why go through the trouble of adding stock?

And for additional toppings this is what I used:

• Coconut milk: to add some extra creaminess.
• Pumpkin seeds: for a little crunch plus they are a nutritional powerhouse in a tiny packet! Full of magnesium, manganese, copper, protein, and zinc, pumpkin seeds will give you an extra health boost.
• Fresh parsley: to balance the sweetness and because it looks pretty!

How to make carrot ginger soup

You are not going to believe how quick and easy this soup is to make! 

You just saute the onion in olive oil to add some flavor, chuck all the veggies and spices in the pot, add water, cook for twenty minutes, blend, and you are ready to go! 

Just follow these 5 simple steps:

1. Prep the veggies: Wash and peel the carrots and cut them into chunks and rinse the lentils and drain.

2. Cook the onions in olive oil.

3. Add the veggies and spices: Add the carrot chunks and drained lentils to the pot. Stir for a couple of minutes and then add the water, salt, grated ginger, and turmeric.

4. Blend: After simmering for 20 minutes, blend the soup until smooth using a blender. I use an immersion blender like this one to save time on washing up. Yep, lazy person here!

5. Make it pretty: Sprinkle the soup with the finely chopped parsley, a tablespoon of coconut milk per serving, some pumpkin seeds and serve while it’s still hot.

Plus:

If you are tight on budget, this soup is also very cheap to make, but looks amazing and tastes divine!

How long can I keep carrot ginger soup?

If you store it properly in an airtight container, you can keep this soup in the fridge for up to 3 days, which makes it perfect for meal prep.

Can carrot soup be frozen?

Yes! Once cooked, blend it and let it cool a little before placing it in airtight containers. Once you are ready to eat it, remove it from the freezer and then reheat on the stovetop or microwave. As soon as it’s hot and ready to serve, add the toppings.

More warming recipes you’ll love

If you liked this creamy carrot soup, I am pretty sure you should give a go to these other winter warmers:

Print Recipe

5 from 4 votes

Carrot and Ginger Soup

An easy weeknight dinner for cold winter evenings.

Prep Time10 mins

Cook Time20 mins

Total Time30 mins

Course: Soup

Keyword: carrot ginger soup, carrot ginger soup with coconut milk, vegan carrot ginger soup

Servings: 4 servings

Calories: 261kcal

Author: Sara @ Gathering Dreams

Ingredients

• 8 medium carrots
• ⅔ cup red split lentils
• 1 onion
• 3 tsp finely grated ginger
• 1 tsp turmeric
• 6 cups water
• 2 tbsp extra-virgin olive oil
• 4 tbsp coconut milk
• A pinch of sea salt
• A pinch of fresh parsley for garnish
• Some pumpkin seeds for garnish

US - Metric

Instructions

• Wash and peel the carrots and cut them into chunks.
• Rinse the lentils and drain.
• In a large pot, heat the olive oil, add the finely chopped onion and cook it until it starts to soften.
• Add the carrot chunks and drained lentils to the pot. Stir for a couple of minutes and then add the water, salt, grated ginger, and turmeric.
• Bring to the boil and let it simmer for 20 minutes before removing from the heat.
• Blend the soup until smooth using a blender.
• Sprinkle the soup with the finely chopped parsley, a tablespoon of coconut milk per serving, some pumpkin seeds and serve while it’s still hot.

Notes

TIP 1: I use an immersion blender like this one to save time on washing up. Yep, lazy person here!

TIP 2: I always use fresh ginger as it's much richer in flavor, but you can use ginger powder if you don't have fresh ginger. Just make sure you add some more. Same for turmeric.

TIP 3: You can sobstitue the extra-virgin olive oil with coconut oil.

MEAL PREP IDEAS: You can keep this soup in the fridge for up to 3 days. You can also freeze it after blending it. Once you are ready to eat it, remove it from the freezer and then reheat on the stovetop or microwave. Then add the coconut milk and toppings.

Nutrition

Calories: 261kcal | Carbohydrates: 33g | Protein: 10g | Fat: 11g | Saturated Fat: 4g | Sodium: 108mg | Potassium: 763mg | Fiber: 13g | Sugar: 8g | Vitamin A: 20381IU | Vitamin C: 11mg | Calcium: 77mg | Iron: 3mg

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