Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Avoid this recipe if you are lactose intolerant.

This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"The day is not far off when one ordinary carrot may be pregnant with revolution."
- Émile Zola

The refrigerator light goes on...

This is a lovely sweet soup with a spicy undertone from the ginger. It is made better by the tart and savory flavor from the roasted pepper. If you use a stick blender to puree this soup it will have a bit more texture than if you use a blender. I prefer the soup with a bit of texture, and clean up after using an immersion blender is so much easier.

Remember to save the peelings from the carrots and the onion to make your next batch of vegetable stock. Save these along with mushroom stems, pepper seed pods, broccoli stems, cauliflower bits, and the like in a Ziploc bag in the freezer until you are ready to make stock.



Carrot Ginger Soup

Servings: 4 | Serving size: about 1 1/2 cups

Cooking Time: 120 Minutes

This recipe can be multiplied by 2, 3, 4.

This recipe can be divisible by 2.

This recipe makes great leftovers, and like many soups, is actually better the next day.

2 tsp olive oil
2 lbs carrots (peeled and cut into 1 inch chunks)
1 large white onion (sliced)
1 Tbsp fresh ginger (minced)
1 large yellow bell pepper
2 cups low sodium vegetable stock
1 cup water
1/2 cup 2% milk
1/4 tsp salt

Carrot Ginger Soup
Place a large skillet in the oven and preheat to 325°F.

When hot add the olive oil to the pan. Swirl to coat.

Add the carrots, onions, and ginger, and toss well.

Place the pan in the oven on the center rack and roast for 90 minutes, stirring occasionally.

While the carrots are roasting, place the bell pepper on a piece of aluminum foil on the top rack.

Allow the pepper to blacken on all sides, turning frequently, about 15-20 minutes.

Once the pepper is blackened, remove it from the oven and place it, whole, in a small paper bag. Fold the top closed and set the bag aside to allow the pepper to cool.

When the pepper is cooled, the blackened skin should slip off easily. Discard the skin, stem, and seeds and chop the pepper coarsely. Set aside.

After 90 minutes, remove the pan from the oven and place the carrot mixture in a large saucepan with tall sides.

Add the stock, water, milk, and salt, stir thoroughly, then with a stick blender puree the soup smooth. Before serving, bring the soup to temperature over low heat, stirring frequently.

Serve topped with one-fourth of the roasted bell pepper.

Nutrition Facts

Serving size: about 1 1/2 cups

Servings: 4

Amount Per Serving

Calories 144 Calories from Fat 30
% Daily Value
Total Fat 4g 5%
    Saturated Fat <1g 3%
    Monounsaturated Fat 2g
    Trans Fat 0g
Cholesterol 2mg 1%
Sodium 316mg 15%
Total Carbohydrates 27g 10%
    Dietary Fiber 7g 26%
    Sugars 15g
Protein 3g
Vitamin A 729% Vitamin C 29%
Calcium 13% Iron 1%
Vitamin K 31 mcg Potassium 833 mg
Magnesium 35 mg