This carrot ginger soup is a powerhouse of nutrition. It feels like a hug in a bowl, but won’t derail your diet.
Estimated reading time: 5 minutes
Are you on a weight loss journey but tired of feeling deprived? Good news! You don’t have to sacrifice flavor for fitness.
Enter the Healthy, Vegan, Low-Calorie Carrot Ginger Soup – a vibrant, warming, and incredibly satisfying soup that nourishes you from inside.
Why This Soup is Your Weight Loss Secret Weapon
- This isn’t just a tasty soup; it’s strategically designed for a low-calorie diet.
- This soup recipe focuses on maximizing flavour from the vegetables and spices while being mindful of added fats.
- Ginger is celebrated for its powerful anti-inflammatory properties and its potential role in metabolic health.
- We skip high-fat dairy or thickeners, keeping the calorie count low and the nutrition high.
- Carrots are the star of the show, and they are fantastic for weight loss.
Ingredients You’ll Need
- Carrots, preferably fresh and not frozen.
- Fresh Ginger and Garlic, cleaned and sliced. Avoid using paste.
- Onion, Celery, Bay Leaf, and Coriander Stalks to build the flavour of soup.
- Pink Lentil (masoor) to increase the nutritional profile of the soup and extra creaminess.
- Light Olive Oil to saute the vegetables and aromatics. Substitute it with any other light, low calorie oil.
- Ground Turmeric optional, for colour and anti-inflammatory boost
- Seasoning: Cumin, Black Peppercorns, Salt, Lime Juice
- Low Sodium Vegetable Stock or water as a cooking liquid.
- Garnish (Optional, use sparingly for low-cal): Fresh cilantro, a few toasted pumpkin seeds, or a swirl of light coconut milk (from a carton, not the high-fat can).
How To Make Carrot Soup
Sauté the Aromatics:
- In a large pot or Dutch oven, heat the olive oil.
- Add the chopped onion, garlic, ginger, celery, bay leaf and sauté for about 2 minutes to release their aroma.
Slow Simmer
- Add the chopped carrots, coriander stalks, and saute for a minute.
- Add vegetable stock, salt, rinsed lentil, and pepper.
- Bring the soup to a boil, then reduce the heat, cover, and let it simmer for 20-25 minutes, or until the carrots and lentil are fork-tender.
Blend to Creaminess:
- Carefully transfer the carrot soup to a high-speed blender (or use an immersion blender directly in the pot).
- Blend until the soup is completely smooth and velvety.
Finish and Adjust:
- Pour the soup back into the pot (if using a stand blender).
- Stir in the fresh lemon or lime juice. Taste and adjust the seasoning—you may need a little more salt, pepper, or a tiny pinch of maple syrup if your carrots weren’t sweet enough.
Ladle the carrot ginger soup into bowls and garnish lightly with fresh herbs, low fat coconut milk, or a sprinkle of seeds.
Pro-Tips for Keeping it Low-Calorie
- Skip the Heavy Creamer: Avoid using full-fat canned coconut milk or other high-fat creams. The pureed carrots and lentil alone create a wonderfully creamy soup. If you truly crave a touch of creaminess, use a very small amount of low-fat plant milk (like unsweetened almond or soy milk) or a light drizzle of coconut milk.
- Oil-Free Sauté: To save a few more calories per serving, simply roast the carrots, garlic, and onion in an oven till nicely roasted or charred.
- Be Mindful of Toppings: While tempting, toppings like croutons, heavy drizzles of oil, or large handfuls of nuts and seeds can quickly add calories. Stick to fresh herbs or a very small, measured amount of a crunchy topping.
- Batch Cook: This soup is excellent for meal prepping. Make a big batch and store it in the fridge for up to 4 days, or freeze portions for an easy, healthy, low-calorie lunch or dinner anytime.
More Healthy Soup Recipes for you
- Oats Soup
- Thai Coconut Soup
- Green Goddess Soup
- Vegetable Barley Soup
- Healthy Manchow Soup
- Tomato Couscous Soup
- Low Calorie Vegetable Soup
Get 15+ Vegetable Soup Recipes here
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Carrot Ginger Soup Recipe
This carrot ginger soup is a powerhouse of nutrition. It feels like a hug in a bowl, but won't derail your diet.
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Servings: 2 adults
Calories: 170kcal
- stockpot or saucepan
Ingredients
- 3 medium size carrot, peeled and diced
- 1 teaspoon light olive oil
- 1 tablespoon coriander stalks, chopped
- 2 garlic cloves
- 1 celery stalk, chopped
- ½ inch ginger, sliced
- 1 bay leaf
- 1 small size onion, finely chopped
- 1 tablespoon pink masoor dal
- 2 Cup water or low sodium stock
- ¼ teaspoon black peppercorns
- 1 teaspoon salt
Garnish (Optional)
- drizzle of low fat coconut milk
- pumpkin seeds
- chopped cilantro
Instructions
- In a large pot or Dutch oven, heat the olive oil. Add the chopped onion, garlic, ginger, celery, bay leaf and sauté for about 2 minutes to release their aroma.
- 1 teaspoon light olive oil
- Add the chopped carrots, coriander stalks, and saute for a minute. Add vegetable stock, salt, and pepper.
- 3 medium size carrot, peeled and diced
- Rinse pink masoor with water. Add it to soup. Bring the soup to a boil, then reduce the heat, cover, and let it simmer for 20-25 minutes, or until the carrots and lentil are fork-tender.
- 1 tablespoon pink masoor dal
- Pour the soup back into the pot (if using a stand blender). Stir in the fresh lemon or lime juice. Taste and adjust the seasoning.
- Serve carrot ginger soup warm with a drizzle of coconut milk and other toppings of choice.
Recipe Notes:
- The fiber from the carrots and pink lentil naturally creates a rich, creamy texture without any cream!
- Adjust the consistency by adding more water/stock/coconut milk.
Nutrition
Calories: 170kcal | Carbohydrates: 31g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 2484mg | Potassium: 809mg | Fiber: 8g | Sugar: 13g | Vitamin A: 30625IU | Vitamin C: 21mg | Calcium: 120mg | Iron: 1mg
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