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Carrot Ginger Soup: Health Benefits in Each Warm Slurp

January 27, 2015 By: Anna21 Comments

carrot ginger soup

I adore anything carrot–especially carrot ginger soup. When I saw a recipe in Edible Jersey from Jess Niederer of Chickadee Creek Farm, Pennington, New Jersey using carrots and ginger together, I thought to myself–soothing and immune boosting. What is not to love?

Carrots and Ginger wallop a punch in the health arena.  Ginger may help to

  • protect brain function
  • may inhibit some forms of cancer
  • fend off respiratory viruses and clear up congestion
  • may offer bacterial benefits against some types of drug-resistant bacteria,  when combined with garlic and lime.

Carrots, on the other hand, are not just a pretty shade of orange.  (By the way, they can be white, purple and other colors too.)  According to Dr. Mercola,

“A serving of carrots (one medium carrot or ½ cup chopped) will provide about:

  • 210% of the average daily recommended amount of vitamin
  • 10% vitamin K
  • 6% vitamin C
  • 2% calcium.”

In fact, cooked carrots have a higher level of beta-carotene and phenolic acid than raw carrots.  Adding carrot peels to a carrot puree increases the antioxidant levels.

I don’t peel my carrots.  Nor should you.  (Be sure to buy organic carrots so you don’t have to worry about toxic pesticides.)

So in my usual fashion, I modified the recipe. (What’s new?)

Carrot Ginger Soup

adapted from Jess Niederer:

Ingredients:

Two Tablespoons of coconut oil.  (I use this one or this one.)

Two medium size organic onions

Two cloves of organic garlic–minced

Six cups of organic, grass feed chicken bone broth (Learn how to make your own HERE or buy HERE.)

Two pound of organic carrots

Two tablespoons of organic white miso or yellow miso. (I use this brand. Read HERE about the health benefits of using miso.)  If you don’t want to use miso, you can use soy sauce.  The original recipe used this.  (We use this gluten free and low sodium tamari sauce.)  Alternatively, add sea salt to taste.

2 Tablespoons of grated fresh organic ginger (I use this grating tool.) This soup has a very distinct ginger taste. If you just want a lighter ginger taste, cut back on the ginger.

Directions:

1. Chop the onions. (Don’t forget to save the skins for homemade chicken or vegetable stock.)

2. Chop the carrots in a food processor. You can cut them up, but I found chopping them in a food processor made the cooking time much shorter.

2. Heat the coconut oil on a low flame. Add onions once the coconut butter melts. Cook until the onions are translucent.

3. Add the garlic and cook for another minute.

4. Add the carrots and the stock. (If you are a vegetarian, you can add homemade vegetable stock or this organic low sodium brand.)

5. Cook until the carrots are soft. If you chopped them in a food processor, it wouldn’t take that long to cook.

6. Add the miso when the carrots are soft.

7. Wait until it cools. Then use either an immersion blender or food processor/blender to puree the soup. (I use this high-speed blender.)

8. When you heat it up again, don’t boil the soup since boiling will kill miso’s aroma and flavor.

Notes About Miso

There are three different types of miso: white, yellow, and red. Read about the differences and which dishes to use them in HERE.

I used white miso since I didn’t have yellow miso. White miso is the least savory of the different misos and yellow miso is right in between white and red–not too savory but not too sweet. Sounds like a Goldilocks’s story to me.

Join the Conversation:

Do you love carrot soup?

 

 

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About Anna

Anna Hackman is the editor of Green Talk, and owner of The Naked Botanical and a avid (okay obsessed) gardener. She also loves video and podcasting and hosts Green Talk TV and Green Talk Radio. Her most important role is being a mother of four boys.

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Comments

  1. 1

    Micaela @MindfulMomma says

    January 28, 2015 at 2:20 pm

    I’ve been using an immersion blender for soups lately and don’t know how I lived without one! Love that this soup uses coconut oil. I need to try it!

    Reply
    • 2

      Anna@Green Talk says

      January 28, 2015 at 10:26 pm

      Micaela, I love mine too!

      Reply
  2. 3

    lynn hasselberger says

    January 28, 2015 at 5:22 pm

    And great recipe for the broth!

    Reply
  3. 4

    emily @ Recipes to Nourish says

    January 29, 2015 at 4:14 pm

    I love carrots and ginger together, such a lovely flavor combo.

    Reply
  4. 5

    Renee Kohley says

    January 29, 2015 at 4:20 pm

    Ooo! Carrot soup! I think my girls would love this!

    Reply
  5. 6

    Andrea Fabry says

    January 29, 2015 at 6:09 pm

    THIS IS SUCH AN INSPIRING RECIPE ON SO MANY LEVELS. I LOVE MISO AND THE MANY HEALTH BENEFITS OF MISO. I CAN’T GET ENOUGH GINGER AND OF COURSE CARROTS. I’M DEFINITELY TRYING THIS! THANK YOU.

    Reply
  6. 7

    Tash says

    January 29, 2015 at 7:19 pm

    I loooove carrot soup! Actually, I love carrot everything 🙂 Thanks for this simple delicious recipe!

    Reply
  7. 8

    Megan Stevens says

    January 29, 2015 at 9:59 pm

    Mmm, love the garlic, ginger and miso together. This sounds soo good!! Would gladly have a bowl right now!! 🙂

    Reply
    • 9

      Anna@Green Talk says

      January 29, 2015 at 10:03 pm

      Megan, come on over! Anna

      Reply
  8. 10

    Jennifer m says

    January 30, 2015 at 1:25 am

    Yum. I need to make this.

    Reply
  9. 11

    Hebrew hippie says

    January 30, 2015 at 1:47 pm

    So soothing, I will try this today. I have all the ingredients on hand!

    Reply
  10. 12

    Chloe @ How We Flourish says

    January 30, 2015 at 2:09 pm

    Yum! I love carrot ginger soup.

    Reply
  11. 13

    Rachel says

    February 8, 2015 at 10:34 pm

    Awesome! Been wanting to try cooking with miso. 🙂

    Reply
    • 14

      Anna@Green Talk says

      February 11, 2015 at 12:59 pm

      Rachel, miso has become my newest love. 🙂 Anna

      Reply
  12. 15

    Doug says

    February 19, 2015 at 4:05 pm

    Thanks for including the health benefits of ginger and carrots. I’ll have to up my ginger quotient when allergy season comes around and see if helps with my congestion (I’ll try anything!).

    Reply
    • 16

      Anna@Green Talk says

      February 19, 2015 at 11:09 pm

      Doug, I hope it helps. Anna

      Reply
  13. 17

    wendy says

    September 18, 2015 at 8:31 am

    Hi I have just looked at this lovely recipe and wondered if it is possible to use dried powdered Ginger as I do not have any fresh in at the moment. Also when you say that soy sauce can be used – is this 2 spoons too?
    Thank you Anna! x

    Reply
    • 18

      Anna@Green Talk says

      September 18, 2015 at 9:00 pm

      I read that you can use 1/4 to 1/2 teaspoon dried ginger to 1 tablespoon fresh ginger. It might not taste the same with dried. Try it and see.

      Use 2 tablespoons of tamari or soy sauce.

      Reply
  14. 19

    ANNE says

    September 18, 2015 at 11:53 am

    Sounds fabulous – I really want to try this recipe – I love the taste of everything in it.

    But I just popped over and read your link about miso – the red is definitely not gluten-free! It is wheat-free, but that doesn’t help those of us with celiac – the barley is a no-no for us. The miso post doesn’t specify what ingredients are in the dark miso, so I’ll have to presume that isn’t GF either. Drat.

    I did a search for GF miso. Has anyone out there had any experience with it in recipes other than soup, like this one? Any miso options that are at least passable?

    Reply
    • 20

      Anna@Green Talk says

      September 18, 2015 at 8:15 pm

      Eden foods mskes a GF miso called Shiro. Anna

      Reply
  15. 21

    Paul says

    November 26, 2017 at 1:56 pm

    Ohh i love carrots 🙂
    I usually add some pumpkins on it
    Ginger such a great idea !

    Reply

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