Carrot Ginger Soup with Turmeric

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If you could turn the sensation of sitting in front of a cozy, crackling fire into a meal, this carrot ginger soup would be it. Bright orange and warmly spiced, it’s simple, satisfying, and packed with a sweet and savory flavor that tastes like a reset in a bowl. And chances are, you already have everything you need to make it!

Overhead view of carrot ginger soup topped with basil leaves and almond milk drizzle, surrounded by fresh carrots and ginger on a light marble surface.

This recipe was inspired by a carrot ginger soup we had on our first trip to Blackberry Farm in 2021. I’ve been making it every year since. The carrots and onions provide subtle natural sweetness, fresh ginger adds warmth and a little heat, and turmeric brings an unexpected earthiness that ties everything together. Think of it as a much more grown-up version of my Carrot Purée, just in soup form.

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I love this recipe because it’s so convenient—we typically have all the ingredients on hand. It’s a tasty option when you’re out of everything else.

It freezes and reheats well, making it perfect to prep ahead for quick, easy lunches. I also enjoy it with a piece of buttered toast for a light dinner.

Carrot Ginger Soup Benefits

As a health coach, I’m always looking for ways to make meals more nutritious. This carrot ginger soup recipe may support digestion, immune function, and help reduce inflammation.

Gut Health: This soup contains both soluble and insoluble fiber, which supports healthy digestion and elimination.

Immune support: Carrots are rich in beta-carotene, which gets converted into vitamin A during digestion. This supports vision and immune function.

Anti-inflammatory: Ginger and turmeric both contain potent antioxidant compounds (gingerol and curcumin) with anti-inflammatory properties.

Enhanced nutrient absorption: Because it’s fat-soluble, beta-carotene is better absorbed thanks to the ghee in this recipe. Similarly, black pepper significantly improves the absorption of curcumin (from turmeric).

Ingredients

GHEE OR BUTTER – Adds flavor and helps with nutrient absorption. See substitutions below.
SWEET ONIONS –Two large onions sound like a lot, but trust me, you need two for flavor and volume. Vidalia onions are best here, but any sweet onion will work.
CARROTS – I leave the skins on for extra fiber and nutrients.
FRESH GINGER – One 3-inch piece is plenty, just make sure you peel it before mincing. Jarred minced ginger is a convenient alternative, but the flavor isn’t as punchy.
GROUND TURMERIC – Adds a subtle, earthy flavor and anti-inflammatory compounds.
LOW-SODIUM BROTH – I use gluten-free chicken or beef broth, but veggie broth works, too.
UNSWEETENED ALMOND MILK – I use concentrated almond milk (such as Elmhurst or Three Trees), so the soup is extra creamy and additive-free, but use what you like.
UNFLAVORED COLLAGEN PEPTIDES – Optional, but adds about 10 grams of protein per cup.
SWEETENER – Also optional, but if your soup needs a little added sweetness, raw honey or maple syrup works well. Pure monk fruit drops (without sugar alcohols) are a delicious sugar-free alternative.

Dietary Substitutions

Got special dietary needs? Here are some easy swaps.

Dairy-Free – Use extra virgin olive oil or avocado oil instead of ghee.
Vegan/Vegetarian – Use vegetable broth.
Nut-Free – Try organic soy milk or another nut-free milk
No Added Sugar – Omit the honey or maple syrup and use Pure Liquid Monk Fruit Drops instead. 5-6 drops per cup is just right. Or keep your carrot ginger soup on the savory side and skip the sweetener altogether.

Dutch oven filled with blended carrot and ginger soup, showing a creamy orange texture before garnishing, with fresh carrots nearby.

How to Make Carrot Ginger Soup

Start by heating the ghee in a large soup pot over medium heat. Add the onions, carrots, ginger, ground turmeric, and salt. Cover and cook, stirring occasionally, until the veggies soften slightly, about 10 minutes.
Once the carrots and onions have softened, cover with your broth of choice and add the black pepper. Increase the heat to high and bring the soup to a boil. Once boiling, reduce the heat to low, cover, and simmer for 20-25 minutes.
While the soup simmers, combine the almond milk and collagen peptides in a small bowl and whisk until the collagen has dissolved. If omitting the collagen, measure out the almond milk and set it aside.
Remove the soup from the heat and carefully purée with an immersion blender. Begin at low speed and gradually increase it until smooth. Turmeric stains, so be careful not to splatter it!
Stir in the almond milk and collagen mixture until fully combined.
Fall carrots are typically sweeter than spring carrots, so taste for sweetness. If extra sweetness is desired, add your sweetener of choice and blend until incorporated.
Serve in warm soup bowls and top with your choice of garnishes.

If you enjoy this carrot ginger soup, you might also like my Sautéed Carrots. They’re a quick and easy side dish and a fan favorite.

Soup Toppings

These are my favorite toppings for carrot and ginger soup. Choose any combination below or make up your own!

Basil – A bit of dried or fresh basil on top adds an earthy sweetness that complements the carrots.
Bacon – I love making turkey bacon in the oven and crumbling it over soups for extra protein and flavor.
Raw tahini – Stir in a teaspoon for added creaminess. Tahini can be quite bitter, so don’t overdo it.
Pumpkin seeds or hemp seeds – For crunch
Sweetener – A drizzle of raw honey or maple syrup adds extra sweetness if needed. For no added sugar, 6 drops of Pure Monk Fruit Drops per cup are the perfect amount of sweetness.

Healthy carrot soup in a white bowl topped with basil and pumpkin seeds, served with a gold spoon and fresh vegetables on a linen napkin.

Storage & Clean Up

Refrigerate leftovers in airtight glass containers for up to 4 days or freeze in freezer-safe containers for up to 3 months. I love Souper Cubes for freezing—you can portion out individual servings, and the base is plastic-free.

Reheat leftovers on the stove over medium-low heat.

I recommend cleaning your cutting board with lemon and salt to remove all the onion juice from it so it doesn’t transfer to the next thing you chop (like an apple—ew!).

Recipe Tips

Short on time? – You can reduce the cooking time and blend as soon as the carrots are just soft enough. But for the best flavor, give the soup the full 25 minutes to simmer.

Increase yield – This recipe yields about 7 cups, depending on how much liquid evaporates during cooking. For an even 8 cups, feel free to add an extra cup of water, broth, or milk before blending.

Use caution while blending – Turmeric stains everything, so unless you like living on the edge, wear an apron or dark clothes when you blend the soup. If you want your marble counters to stay pristine, don’t say I didn’t warn you. 😬 Move slowly and carefully, and you’ll be fine.

More Gluten-Free Soup Recipes

Try one of these cozy favorites next:

FAQs

Is carrot ginger soup good for you?

Yes, carrot ginger soup is highly nutritious. It’s a great source of gut-friendly fiber, beta carotene (which converts to vitamin A), and antioxidants like vitamin C and gingerol. Ginger and turmeric also contain anti-inflammatory properties.

What spices are good in carrot ginger soup?

Turmeric adds a subtle, earthy flavor and pairs well with ginger. Salt and pepper balance out the flavors.

Can you freeze carrot ginger soup?

Yes! You can store it in freezer-safe containers for up to 3 months. Remove it from the container and reheat it on the stovetop or let it thaw overnight in the fridge first.

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