Cosy Carrot and Ginger Soup

Photo by Ella Olsson on Unsplash

This carrot and ginger soup is one of my favourites when I have lots of carrots or sweet potatoes to use up. It’s naturally creamy without needing much dairy, has a gentle warmth from the fresh ginger and cumin, and takes very little hands-on time.

It is also a lovely example of how eating well doesn't have to mean complicated recipes or hours in the kitchen. A few simple ingredients, a good stock and a blender can turn everyday vegetables into something delicious.

Why I love this soup

Carrots and sweet potatoes provide fibre and beta-carotene, which our bodies can convert into vitamin A. Fresh ginger brings a lovely warmth and brightness, while cumin adds depth to the flavour.

I like to finish the soup with a spoonful of Greek yoghurt or skyr. This adds some protein and makes a simple bowl of soup feel a bit decadent.

If you're trying to eat more vegetables, soups like this are an easy way to make that happen. Don't feel that you need to follow the recipe rigidly. Soup is wonderfully forgiving.

Carrot & Ginger Soup

Serves: 4
Prep time: 10 minutes
Cooking time: 25 minutes

Ingredients

• 500 g carrots, roughly chopped

• 300 g sweet potato, peeled and cut into chunks

• 1 onion, roughly chopped

• 1 clove of garlic, crushed

• 15 g fresh ginger, peeled and finely grated or chopped

• 1 tablespoon olive oil

• 700 ml good quality vegetable or chicken stock (watch out for additives in stock cubes)

• ½ teaspoon ground cumin

• ½ teaspoon ground turmeric

• Freshly ground black pepper

• Greek yoghurt or skyr, to serve (optional)

Method

1. Sauté the aromatics. Heat the olive oil in a large saucepan over a medium heat. Add the onion, garlic, and ginger and cook for 4–5 minutes, stirring occasionally, until the onion has softened. Don't let it brown too much.

2. Add the vegetables. Add the carrots, sweet potato, cumin, and turmeric. Stir everything together and cook for another minute or two.

3. Add the stock. Pour in the stock and add a generous grind of black pepper. Bring to a simmer.

4. Cook until tender. Cover and simmer gently for 20–25 minutes, or until the carrots and sweet potato are completely tender when pierced with a knife.

5. Blend. Remove from the heat, allow to cool a little, then blend until completely smooth using a stick blender. Alternatively, carefully transfer the soup to a jug blender and blend in batches.

6. Adjust the consistency. If the soup is thicker than you'd like, add a little extra stock or water and blend again.

7. Serve. Taste and adjust the seasoning. Serve hot with a spoonful of Greek yoghurt or skyr swirled through the top, if you like.

How to make it a more substantial meal

For a satisfying lunch, serve it with something that adds protein and a little texture. Try:

• Greek yoghurt or skyr stirred through the soup

• A slice of wholegrain sourdough

• Toasted pumpkin or sunflower seeds sprinkled on top

• A boiled or poached egg on the side

A note about the vegetables

One of the things I love most about soup is how adaptable it is.

If you don't have exactly 500 g of carrots, don't worry. Add a little more sweet potato. A slightly tired parsnip or two at the bottom of the vegetable drawer? An apple that’s past its best? Perfect. Throw them in.

Storage

Allow the soup to cool before transferring it to an airtight container (ideally not plastic).

It will keep in the fridge for around 3 days and can also be frozen in individual portions.

If the soup thickens in the fridge, simply add a splash of water or stock when reheating.

Healthy food doesn't need to be complicated.

Save this recipe for the next time you have too many carrots or simply fancy a bowl of something warm, nourishing and delicious.