Healthy 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.

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.

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).

Add the chopped onion, garlic, ginger, celery, bay leaf and sauté for about 2 minutes to release their aroma.

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.

Carefully transfer the carrot soup to a high-speed blender (or use an immersion blender directly in the pot).

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.

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.

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