Spiced Ginger Carrot Soup

Spiced Ginger Carrot Soup
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Recipe Credit: . Photo Credit: Emily Weeks, RDN, LD.
This flavorful Spiced Ginger Carrot soup is a culinary journey that transcends borders, drawing inspiration from global kitchens. With a touch of spice and a hint of warming ginger, it's the perfect balance of savory and sweet. This diabetes-friendly recipe would pair well with a creamy salad, like the Brussels Sprout Salad with Avocado, Artichokes, & Creamy Honey Mustard Dressing.
  • Prep time
    15 min
  • Cook time
    20 min
  • Servings
    8 Servings
  • Serving size
    1 cup
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1 cup
  • Amount per serving Calories 70

  • Total Fat 4g
    • Saturated Fat 1g
    • Trans Fat 0g
  • Cholesterol 0mg
  • Sodium 180mg
  • Total Carbohydrate 9g
    • Dietary Fiber 2g
    • Total Sugars 4g
    • Added Sugars 0g
  • Protein 1g
  • Potassium 270mg
  • Phosphorus 70mg


  • carrots (peeled and chopped)
    1 lbs
  • onion(s) (chopped)
  • garlic (minced)
    2 clove
  • olive oil
    2 tbsp
  • fresh ginger (grated)
    2 tbsp
  • ground coriander
    1 tsp
  • ground turmeric
    1/4 tsp
  • salt
    1/4 tsp
  • low sodium vegetable broth
    4 cup
  • unsweetened coconut milk
    1 cup
  • fresh cilantro (for garnish)


  1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, 4–5 minutes.

  2. Add the minced garlic and freshly grated ginger. Sauté for about 1–2 minutes until fragrant. Stir in the coriander and turmeric. Cook for another minute to toast the spices.

  3. Add the chopped carrots to the pot and sauté for a few minutes, coating them with the aromatic spices.

  4. Pour in the vegetable broth and bring the mixture to a gentle simmer. Cover the pot and let the carrots cook until they are tender.

  5. Once the carrots are cooked, use an immersion blender to pureé the soup until smooth.
    Alternatively, carefully transfer the soup to a blender and blend until smooth, then return it to the pot.

  6. Stir in the coconut milk and season the soup with salt and pepper to taste.

  7. Let the soup simmer for a few more minutes to heat through.

  8. Serve the spiced ginger carrot soup hot, garnished with chopped fresh cilantro.