Soup recipes are great for preparing full, tasty, warm dishes with seasonal vegetables. Many are simple to make, requiring only adding ingredients to a large pot and simmering. They may be made vegetarian, dairy-free, and gluten-free and can be personalized or boosted in any way you like.
The carrot soup recipe is naturally vegan and gluten-free (if you omit the bread croutons) and is one of my favorite comfort food dishes to enjoy throughout the year. It’s light because of the orange carrots’ fresh and slightly sweet flavor, but it’s also powerful thanks to a superb combination of sauteed onions, garlic, and toasty cumin.
Furthermore, the antioxidants in its carotene have been associated with a lower risk of cancer. Yellow, white, orange, red, and purple carrots are among the various colors available. Beta carotene, an antioxidant that your body converts to vitamin A, gives orange carrots a vibrant color. If you’re wondering how many carbs are in a cup of carrot soup, it’s 6.1 net carbs in this keto carrot soup recipe. Although a touch on the pricey side, it’s easy to eat while on the keto diet with a bit of macro meal planning.
How to Make Carrot Soup?
The sweetness of carrots contrasts with ginger’s spiciness to create a cozy and refreshing soup. This gluten-free carrot ginger soup can easily be made vegan by replacing the butter with olive oil and using veggie stock instead of chicken stock. Place in a Dutch oven over medium heat until the butter has melted.
Cook for 4 to 6 minutes, or until onion and celery are softened. Stir until all liquids have been absorbed, stirring occasionally. The carrots and noodles should go nicely together. Stir constantly over high heat until the water and broth are well mixed. Puree the soup in stages in a blender until smooth.
Ingredients
- 2 pounds carrots, trimmed and scrubbed
- Two tablespoons olive oil, divided, plus more to serve
- Two teaspoons of kosher salt, divided
- Two tablespoons of unsalted butter (or substitute more olive oil for a vegan version)
- One yellow onion, diced (or substitute two large leeks, white and light green parts only)
- Four cloves of garlic, peeled and minced
- One 4-inch knob of fresh ginger, peeled and minced
- 6 cups chicken broth (or substitute vegetable broth for a vegan version)
- ¼ teaspoon freshly ground black pepper
- One teaspoon of ground cumin
- ½ teaspoon freshly ground coriander
- ¼ teaspoon cayenne
- ½ teaspoon paprika
- One tablespoon turmeric
- ¼ cup freshly squeezed lemon juice, to serve
Instructions
- Preheat the oven to 400 degrees F.
- Arrange carrots on a rimmed baking sheet in a single layer. Toss with one tablespoon extra virgin olive oil and one teaspoon salt coat. Roast carrots for 20 minutes, or until golden brown and fork-tender. Allow cooling before serving.
- Heat the remaining olive oil and butter in a large pot over medium heat. Add the onion and cook for about 10 minutes, or until softened and transparent. Sauté the garlic cloves and ginger for about 2 minutes, or until aromatic.
- In the meantime, purée the roasted carrots. Add roasted carrots and enough chicken stock to produce a thick puree, about 1 cup, in the bowl of a food processor. Blend the roasted carrots with the chicken stock until smooth, then transfer the pureed carrots to the soup pot.
- Add the remaining chicken stock, salt, pepper, cumin, coriander, cayenne, paprika, turmeric, and chicken broth. Stir everything together, then turn up the heat to medium-high and bring to a boil. Reduce to low heat and cook for about 10 minutes, or until the sauce is delicious. For a creamy soup, purée the soup with an immersion blender until smooth, or leave it chunky.
- Adjust seasoning to taste. Remove from heat and stir in lemon juice. Ladle into bowls and serve with a drizzle of olive oil.
What to Serve With Carrot Ginger Soup?
Add a swirl of heavy cream, sour cream, or Greek yogurt to make a creamy carrot soup (or substitute coconut milk for dairy-free, vegan carrot soup). Garnish with fresh herbs like chives or cilantro and a drizzle of extra-virgin olive oil if you have them.
Carrot ginger soup can be served as a starter or main course. Grilled cheese sandwiches, cauliflower steak, roasted vegetables (zucchini, sweet potatoes, butternut squash), arugula avocado salad, Mediterranean chickpea salad, or a crusty piece of bread go well with it.
How Long Does Carrot Soup Last?
Carrot soup keeps in the fridge for two to five days and freezes nicely. Fill jars halfway with cooled soup and leave at least an inch of headroom at the top. Defrost your ginger and roasted carrot soup overnight in the refrigerator, then reheat in the microwave or over low heat in a pot on the stovetop.
Carrot soup can be stored in an airtight jar in the refrigerator for up to 5 days. You can also prepare a double batch and freeze half of it for up to 4 months, making it a perfect alternative for a quick dinner if someone in your household catches a cold.
What Are the Health Benefits of Carrots?
A few carrots, raw and fresh, can also be served with a warm, comforting soup. Carrots provide sufficient amounts of beta carotene, lycopene, and lutein to guarantee that their eyes have a bright future. If the components include silicon, it may help relieve irritated skin and damaged hair on your hair. Carrot soup is a satisfying, nutritious, and delicious dish, and you can season it with your favorite herbs and spices and eat it guilt-free.
Much of the research on carrots has focused on carotenoids. Carrots are high in healthful fibers, which may help with weight management, according to the book “Healing Foods.” “High-fiber foods give you a feeling of fullness and help with bowel regularity,” says the author.
Weight loss
As a low-calorie food, carrots might help you feel fuller and eat fewer calories at subsequent meals. As a result, they may be a beneficial supplement to a successful weight-loss regimen.
Reduced risk of cancer
Carotenoids-rich diets may help protect against a variety of cancers. This covers malignancies of the prostate, colon, and stomach. Women with high amounts of carotenoids in their blood may have a lower breast cancer risk. According to older research, carotenoids may protect against lung cancer, but later investigations have found no link.
Lower blood cholesterol
High cholesterol levels in the blood are a well-known risk factor for heart disease. Carrot consumption has been linked to a reduction in cholesterol levels.
Eye health
It’s safe to say that baby carrot soup is the healthiest item on the menu when it comes to eyes. Vitamin A, found in carrots, is an essential factor in disease prevention. Vitamin A is vital for your health since it reduces night blindness and enhances overall eye health. Cataracts and Macular Degeneration are also less common due to the treatment.
Conclusion
Carrot soup can be made in two ways: cream-style and broth-style. In both varieties of soup, vegetable stock or chicken stock can be used as an ingredient. Other vegetables, such as root vegetables, such as garlic, onion, shallot, potato, turnip, and others, may be used in the recipe. You’ll want to cook this carrot soup again and again because it’s creamy, rich, and aromatic. This simple one-pot meal is vegan and adaptable to your preferences.
The carrot (Daucus carota) is a root vegetable frequently touted as the world’s healthiest food. It’s crunchy, delicious, and packed with nutrients. Beta carotene, fiber, vitamin K1, potassium, and antioxidants are abundant in carrots. They also provide a variety of health advantages. They’re a healthy weight-loss snack linked to decreased cholesterol and better eye health.
