Carrot Ginger Soup

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This healthy Carrot Ginger Soup is made with fresh carrots, a hint of fresh ginger and a touch of sour cream blended together until creamy, perfect for lunch or dinner. You can make it vegan or dairy-free by swapping the cream for coconut milk.

This healthy Carrot Ginger Soup is made with fresh carrots, a hint of fresh ginger and a touch of sour cream blended together until creamy, perfect for lunch or dinner. You can make it vegan or dairy-free by swapping the cream for coconut milk.
Carrot Ginger Soup

More creamy soup recipes I love are Potato Leek Soup, Dad’s Cauliflower Soup and Turmeric Roasted Sweet Potato and Macadamia Soup.

When I was a kid we had soup just about every night before our main dish because my Dad loved soup and my guess is it was also an easy way to get us to have more vegetables. I was usually not thrilled about this because I was pretty picky. But if it was a creamy pureed soup, I actually enjoyed it.

I mention this because I’m not a huge fan of cooked carrots, but when combined with ginger and sauteed onions then blended into a creamy soup, I actually love it, it brings me back to those days of sitting at Moms kitchen table with my pureed soup.

This nourishing soup packed with beta carotene comes together in less than 40 minutes.

What to serve with carrot ginger soup

  • I love having a soup and salad, especially for lunch.
  • A half sandwich such as a grilled cheese (my Brussels Sprout Havarti and Apple Grilled Cheese from my cookbook Skinnytaste Fast and Slow affil link would be awesome!!)
  • Easy Baked Coconut Shrimp is crisp and delicious, I also have instructions for the air fryer.
  • These Easy Garlic Knots are my husband’s favorite side for soup.

This healthy Carrot Ginger Soup is made with fresh carrots, a hint of fresh ginger and a touch of sour cream blended together until creamy, perfect for lunch or dinner. You can make it vegan or dairy-free by swapping the cream for coconut milk. This healthy Carrot Ginger Soup is made with fresh carrots, a hint of fresh ginger and a touch of sour cream blended together until creamy, perfect for lunch or dinner. You can make it vegan or dairy-free by swapping the cream for coconut milk.

More Soup Recipes:

This healthy Carrot Ginger Soup is made with fresh carrots, a hint of fresh ginger and a touch of sour cream blended together until creamy, perfect for lunch or dinner. You can make it vegan or dairy-free by swapping the cream for coconut milk.
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4.80 from 49 votes
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Carrot Ginger Soup

115 Cals 3 Protein 16 Carbs 5 Fats
Prep Time: 10 mins
Cook Time: 40 mins
Total Time: 50 mins
Yield: 4 servings
COURSE: Soup
CUISINE: American
This healthy Carrot Ginger Soup is made with fresh carrots, a hint of fresh ginger and a touch of sour cream blended together until creamy, perfect for lunch or dinner. You can make it vegan or dairy-free by swapping the cream for coconut milk.

Ingredients

  • 1 tablespoons unsalted butter, use oil for DF
  • 1 large white onion, chopped
  • 3 cups reduced-sodium vegetable broth
  • 1 lb peeled baby carrots
  • 1 tablespoon grated fresh ginger
  • 1/4 cup reduced fat sour cream, tofutti sour cream or coconut milk for dairy free
  • kosher salt and white pepper to taste
  • 2 tablespoons fresh micro greens or chives, for garnish

Instructions

Stove Directions:

  • In a large pot or Dutch oven, melt butter over medium heat; add onions and cook, stirring often, until onions are soft, about 5-6 minutes.
  • Add broth, carrots, and ginger. Cover and bring to a boil. Reduce heat and simmer until carrots are soft, about 30 minutes.
  • Add sour cream, using an immersion blender (or in batches in a regular blender), carefully blend until smooth. Bring soup back to a boil, adjust salt and pepper to your taste.
  • Ladle into 4 bowls and garnish with a little more sour cream and fresh chives if desired. Makes 5 cups.

Instant Pot Directions:

  • Press saute in the pot and melt butter, add onions and cook, stirring often, until onions are soft, about 5 minutes.
  • Add broth, carrots, and ginger. Cover and cook high pressure 15 minutes, until the carrots are tender. Natural release.
  • Add sour cream, using an immersion blender (or in batches in a regular blender), carefully blend until smooth. Adjust salt and pepper to taste.
  • Ladle into 4 bowls and garnish with a little more sour cream and fresh chives if desired. Makes 5 cups.

Nutrition

Serving: 11/4 cups, Calories: 115kcal, Carbohydrates: 16g, Protein: 3g, Fat: 5g, Saturated Fat: 3g, Cholesterol: 13.5mg, Sodium: 114mg, Fiber: 4g, Sugar: 8g
WW Points Plus: 3
Keywords: best carrot ginger soup, carrot and ginger soup, carrot ginger soup, healthy carrot ginger soup

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194 comments

  1. Love this soup! It’s fast, delicious and perfect for a light supper. I sometimes add a touch of curry or sriracha, and always a bit of fresh garlic. I’ve eaten it hot, warm and cold and loved it each time.

  2. Made it and love it!  I used large carrots because that’s what I had on hand. Simmered about 40 minutes. Will definitely make this again!

  3. I love the trick of the baby carrot plugs, no need to peel just drop them in the pot. Tasty soups with minimal ingredients and effort. Will make over and over! I used chicken stock for extra flavor.  

  4. Very good.  Ginger is not overwhelming.  The only change I made was to substitute onion (which I try to avoid) with chopped fennel root.  This does not require precooking to soften, so the recipe is even easier.

  5. I have never been so amazed by a soup. I’m not a carrot person or a ginger person, but we had way too many carrots from our garden and I needed to cook something. I came to Skinnytaste because Gina rarely, if ever, disappoints. This soup was fantastic. I made it as written and was astounded by how creamy and full of flavor it is. All of my kids took a bite and exclaimed, “Good!!” Will definitely make again! 

  6. Did anyone else’s texture taste gritty? I used a food processor and blended for a long time. Maybe the carrots weren’t cooked enough? 

  7. As always, another delicious recipe from SkinnyTaste! I’m on a Low FODMAP elimination diet and carrots are low in FODMAPs, so, I didn’t include the onion (and had to use chicken broth because it’s hard to find low FODMAP veggie stock), but, no love lost here. Super delicious!!! Thank you as always.

  8. Just perfect and so easy to make 🙂

  9. This is one of the best soups I’ve had with so few ingredients! I did add a shake of curry powder, but otherwise followed the recipe. It is very flavorful and surprisingly filling. Yummy!!

  10. I’ve been looking for a carrot ginger soup recipe that sounded as close as possible to what I used to make years ago. There are so many extra ingredients in some of them, its crazy! This sounds like the real deal … I so can’t wait to make it … thank you! I’m giving it 5 stars because I know it will be great! (I’ll add some fresh crushed garlic to it as well!)
    🙂

  11. I absolutely LOVE, LOVE, , LOVE this soup! It is so simple to make and I always have carrots, onions, and ginger. I do omit the sour cream, though. It doesn’t freeze as well. I suffer from Migraines and this is the only thing I can eat some days.

  12. I love this soup! It’s very easy to modify based on what I have on hand. Lately I’ve been doubling the recipe and using 1 lb carrots and 1 medium butternut squash. We also like it spicy, and add a tap of cayenne with the broth and other ingredients. 

  13. I love this recipe. I use real carrots and just chop the ginger. I used beef broth last night and it tasted amazing but have used both chicken and vegetable stock other times. Next time I might try it with an apple!? Wondering if anyone else has tried that?

  14. Usually love ST recipes but this did not make the grade.  It could be that I live at 5000 ft but the flavor was not great – which I expect from ST.  I used an immersion blender and perhaps should have used the bench blender.  Soup had a bit of a grainy texture, needed lots of salt and pepper and more ginger.  After making the recipe I added grated garlic, cayenne, powdered ginger, extra broth (chicken) and some dark monk fruit (non calorie sweetener).  We did eat it with the grilled cheese but will try another of Ginas recipes next time.  Our household has lost weight using Ginas recipes for the last 4 months so we generally enjoy her work.

  15. This soup came out delicious! Used frozen baby carrots and chicken stock( its what i had) and a bit of cooking cream i. Was done in 15 mins. Will do it again:)

  16. I made this as directed and let it sit 24 hrs in the fridge before heating it back up for dinner.   It was really tasty and easy to make.  The ginger gave it a really nice zip.  The next time I make this I will try it with coconut milk and add a little curry.  

  17. Just made this for the first time and it is sooo good!  I added a little more ginger to mine cause I really couldn’t taste it and I also added so garlic cause garlic just makes everything better!  Will definitely make again!