Nourishing Carrot and Ginger Soup

Every family’s wellness journey is different and this heart-healthy, nutrient-dense Carrot and Ginger Soup embodies so much of what I want or ours. It’s a plant-forward recipe that can be easily modified for a vegan lifestyle. It also features clean ingredients, including superfoods like garlic, ginger and turmeric. It’s high in fiber and antioxidants. This budget-friendly soup recipe is also freezer friendly and a great way to squeeze in extra vegetables – even on busy weeknights. The one caveat? Heavy cream, which is completely optional. See the super simple vegan and oil-free modifications in the recipe card.

Simply put, this creamy Carrot and Ginger Soup is a health-conscious home cook’s dream.

Health Benefits of Carrot and Ginger Soup

Here are some of the health benefits that make this heart-healthy vegetarian soup such a nutritious addition to your menu.

  • Carrots are high in fiber and beta carotene, also known as vitamin A, among other nutrients. Fiber and beta carotene have an array of important health benefits, including lowering diabetes risk and managing blood sugar levels, and the calcium in carrots can improve bone health. And, in case you need a quick flashback to your childhood, eating carrots will not help you see in the dark but mom and dad were right – the vitamins in carrots may promote eye health. NPR has an interesting article on the topic.
  • Ginger is a superfood and “spicy” root that is widely known for its ability to quell nausea, particularly in those experiencing morning sickness or post-chemotherapy side effects. But did you know that ginger has been used for medicinal purposes in Asian cultures for thousands of years? The antioxidants in ginger have been shown to improve ailments ranging from colds to migraines and may also aid in the management of free radicals, compounds that can damage cells, according to research by Johns Hopkins Medicine.
  • Turmeric is considered a superfood and has been the subject of wide scientific research. A primary component of turmeric is curcumin, which is known for high levels of antioxidants and anti-inflammatory properties. The National Institutes of Health notes that turmeric may promote healing properties for numerous conditions, including allergies, arthritis, depression, digestive disorders and respiratory infections, among others.
  • Cinnamon is an antioxidant-rich warming spice that enhances the perceived sweetness of other ingredients. This means that although cinnamon itself doesn’t taste sweet, it contains compounds that enhance the sweetness of fruit, desserts and vegetables like sweet potatoes and carrots. Lower blood sugar levels, reduced cholesterol and reduced blood pressure are a few of the health benefits of cinnamon.
  • Butternut squash is a winter squash that packs a punch when it comes to nutrition. The wide array of good-for-you properties in butternut squash include fiber, potassium to help keep blood pressure in check, and an abundance of antioxidants that may boost the immune system and support bone and eye health.
  • Garlic joins turmeric and ginger on our list of superfood ingredients in this healthy carrot soup recipe. Among the many evidence-based health benefits of fresh garlic include antibacterial and antifungal properties, reduced risk of hypertension, lower blood pressure and improved gut health.


I’m barely scratching the surface here when it comes to the health benefits of ginger, turmeric and the other ingredients in this comforting Carrot and Ginger Soup that makes a wonderful accompaniment to my favorite Fuyu Persimmon Salad with Sesame-Ginger Dressing. Looking for make-ahead soup recipes? Check out this plant-based Moroccan Carrot and Lentil Soup.

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Carrot and Ginger Soup

This nourishing Carrot and Ginger Soup touts an impressive array of health benefits, from anti-inflammatory properties and blood sugar stabilization to bone health and immunity support. Carrots, butternut squash, garlic, ginger and turmeric are among the incredible ingredients that come together for a plant-powered recipe that’s packed with flavor.

  • Total Time: 40 mins.
  • Yield: 6 Servings 1x


Units Scale
  • 2 teaspoons extra-virgin olive oil
  • 1/2 cup onion, diced (about 1 small onion)
  • 2 garlic cloves, minced
  • 2 tablespoons fresh ginger, minced (or ginger paste)
  • 2 cups butternut squash, diced
  • 2 pounds carrots, sliced
  • 2 teaspoons garam masala
  • 2 teaspoons ground cinnamon
  • 1/2 teaspoon ground turmeric
  • 4 cups broth of choice
  • 1/4 cup milk of choice or heavy cream (optional)
  • Microgreens or cilantro, for garnish (optional)
  • Salt and pepper, to taste


  1. Over medium heat, sauté onions in extra virgin olive oil until translucent. Add garlic and ginger and sauté until fragrant, about 30 seconds. Add the next five ingredients (through turmeric) and sauté until fragrant and the spices coat the vegetables, about 30-45 seconds.


  • Modifications:
    • For oil-free, use water or vegetable broth in place of the extra-virgin olive oil.
    • For vegan or dairy-free, use water or vegetable broth in place of the milk or heavy cream.
  • Reduce your prep time by preparing the ingredients the night before.
  • Use 1 teaspoon of ground ginger if you don’t have fresh ginger or ginger paste. Ginger paste is found in the refrigerated herb section of many grocery stores.
  • The curcumin in turmeric is responsible for its deep yellow color. Whether you’re using fresh or ground turmeric, be mindful of its powerful pigmentation – turmeric stains countertops and clothes.
  • This Carrot and Ginger Soup is freezer friendly and perfect for meal prep.
  • Author: Cortney Sparkman
  • Prep Time: 10 mins.
  • Cook Time: 30 mins.
  • Category: Soups + Stews
  • Method: Stovetop
  • Cuisine: American

Keywords: carrot and ginger soup, healthy soup recipe, carrot soup recipe, vegetarian soup recipe, heart-healthy soup recipe,

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