Carrot and ginger soup

A velvety carrot soup lifted with ginger: mild, vitamin-rich and comforting. Low in calories but rich in beta-carotene, it is a light, warming dinner with gently spiced notes.

Preparation: 10 min  |  Cooking: 25 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 111 kcal · 2 g protein · 16 g carbohydrate · 4 g fat

Ingredients

• 6 carrots
• 1 onion
• 1 potato
• 1 tbsp fresh ginger
• 1 tbsp olive oil

Method

1. Soften the onion and ginger in the oil.
2. Add the carrots and the potato, cut into pieces.
3. Cover with water or stock and cook for 20 minutes.
4. Blend until smooth and season.

Nutritional benefits

Carrot is low in calories but rich in fibre and beta-carotene (provitamin A), an antioxidant. Ginger adds anti-inflammatory compounds and a warming, spicy note. A light, mild soup, ideal in the evening when you are watching your weight.

Variations and substitutions

• With orange for a fruity touch.
• Creamier: a drizzle of coconut milk.
• With red lentils for more protein.
• With turmeric as well as ginger.

Storage and making ahead

Keeps for 4 days and can be frozen: ideal for batch cooking.

💡 Good to know

Freshly grated ginger gives far more kick than ground ginger: add it to taste.

Read more

Discover more weight loss recipes · vegetarian recipes · vegan recipes · anti-inflammatory recipes · gluten-free recipes.

The foods in this recipe: carrots · onion · potato · ginger · olive oil.

You might also like these recipes: Homemade ratatouille · Pumpkin soup · Vegetable curry with coconut milk.