Quick & Easy Carrot Ginger Soup

I made this recipe for my neighbor is undergoing chemotherapy and is having a tough time with his stomach.  (Chemo wreaks havoc with the lining of the intestinal tract and you really can’t digest anything.)

Just like when you are getting over a stomach bug, with chemo, you should eat “gentle”  foods, well cooked, that are easy to digest and help you stomach lining to heal.

Ginger is one of those magic roots that adds flavor and healing power to your food.

ginger root

ginger is a root and comes fresh, powdered, or in a tube

The Chinese names for ginger Gan-jiang dried ginger, and Sheg-jiang, fresh ginger, mean to defend, suggesting that ginger helps protect the body from ailments.  In modern China, ginger is used in close to half of all Chinese herbal prescriptions.  Herbalists believe that even modest amounts of ginger in the diet strengthens the lungs and kidneys and has been proven to aid inflammatory conditions like arthritis.

I came across this article that states that ginger ale consumption on airlines is always high.  One theory among flight attendants is that people have found that it relieves motion sickness and settles the stomach.  (During my chemo-run, never was I seen without my Canada Dry in hand!) Researchers agree.

There are many ways to “get your ginger on”.  This recipe for Ginger-carrot soup is my all time favorite!

This soup is almost too good.  It calls for 2 tablespoons of grated ginger, but my palate calls for 3.  Ginger has a little bite to it that I love, and the combination of ginger, carrots and just a bit of onion is just about perfect.  I also love that I can knock a batch of this out in 30 minutes.

Ginger Carrot Soup


  • 2 TBS olive oil
  • 1 onion, peeled and chopped
  • 6 cups vegetable broth (organic if possible or to reduce the sodium, make your own)
  • 2 pounds of carrots peeled and sliced (organic if possible)
  • 2-3 TBS grated fresh ginger (try this  ginger in a tube if you’re in a pinch for time.  It has a bit of added sugar and 1 preservative 😦 but it’s a quick way to always have grated ginger on hand)
  • 1 cup almond, or coconut milk (coconut is the best)
  • sea salt and white pepper to taste
  • parsley springs for garnish
In a 6-qt pan over med-high heat, heat oil and onions cooking and stirring until onions are limp and transparent (about 10 minutes).  Add broth, carrots, and ginger. Cover and bring to a boil.  Reduce heat and simmer until carrots are tender when pierced with a fork (about 13 minutes)
Remove from heat, let sit for 10 minutes, and transfer to a blender.  Be careful! Don’t fill the blender more than half way.  It takes 3 batches to do it this way, but when you are blending hot foods there is a real danger of heat explosion (this happened to me, actually, because I filled the blender too much).  Leave the top open, and place a dish towel over the opening.  Pulse the blender a few times before leaving to puree. Puree all contents until very smooth, and return to the pan.  You can also do it the easy way and use a hand blender (as suggested by Jayne in the comments).  This really works well and you can blend right in the pot!

leave some room for blending and use an escape hatch for steam

Add milk (whatever kind you choose, but the coconut milk really gives it some major creaminess) stir over high heat until almost boiling.  Add  sea salt and pepper to taste. (unless you made your own vegetable broth, you don’t need the salt)
Ladle into bowls and garnish with parsley.
I found this soup tastes better to me when it’s not very hot, just warm. See what you think!
This soup freezes well.
carrot ginger soup
Makes 8 cups. Nutrition per 1 cup serving:
Using whole coconut milk: Calories: 110  Protein:1 g Carbs: 6 g Fat: 6g  Sodium: 687mg  (you can get the flavor without the fat by using low fat coconut milk)
Using Almond milk: Calories: 59 Protein: 0 Carbs: 6g Fat: 2.3g Sodium: 687 mg
1 serving also has 110% RDA for Vitamin A
Reduce your sodium to almost zero by making your own broth.
Side Note:
Chef Dave’s ingenious son, HC, just came up with this incredible Ginger-Citrus tea that is made in the tradition of Korean health tea known as “yu-ja-cha”. It is made with fermented citrus, ginger and natural sweeteners and can keep you healthy, but just tastes absolutely amazing.  More on that to come……
For those of you who would rather watch it being made:

Categories: cooking, healthy recipes, vegan recipes, vegetarian recipes

Tags: , , , , ,

11 replies

  1. Oh, my, this is now my favourite soup. Just made a big pot to freeze. This is a winner!

  2. That is a cool recipe and I happen to love carrots. A lot.

  3. Will try this one for sure! I’ve exploded hot liquid out of my blender one time to many. Now I use a hand held immersion blender when I’m blending hot soups. You can get one at Target or Walmart pretty cheap.

  4. Awesome. My husband LOVES ginger.. will be making this very soon! 🙂

    Aun Aqui

  5. Hey Savvy Sis…this look yummy and healthy all at the same time…can’t wait to try this one 🙂


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