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January 8, 2019

by Alyssa

Anti-Inflammatory Ginger & Turmeric Carrot Soup

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This amazing Ginger & Turmeric Carrot Soup is anti-inflammatory and great for digestion! It's packed with nutrients, easy on the gut and packed with flavor.

Healthy Ginger Turmeric Carrot Soup

For me, soups are the ultimate healing food. Not only are the cozy and comforting, but they're also really nurturing for your gut. When you have an upset stomach, what do you crave? Probably something with ginger and probably something soothing.

Well hello, there Miss Ginger & Turmeric Carrot Soup! The ultimate remedy for upset tummies and people struggling with digestive issues. This soup is easy to make, it's packed with anti-inflammatory goodies, and it's all really easy on your system.

Bonus points: this soup also tastes amazing!

How Soups Help Digestion

Why Are Soups Good for Digestion?

If you're like me and you like knowing the why behind things, let's chat about how soups can help your gut be healthy and happy.

  1. Soups are cooked. Cooked foods are typically more gentle on your system than raw foods, especially when it comes to vegetables. The cooking/heating process breaks down the cell walls and makes it easier for your digestive system to break down the food.
  2. Soups are “chewed”. This really relates to pureed soups (like this Ginger & Turmeric Carrot Soup) as these soups have been completely pureed before you eat them. The benefit of eating pureed food is that you don't have to “chew” it. The food is already broken down once it hits your stomach, so it can easily mix with your digestive juices and move through your intestines more gently.
  3. (Vegan) soups are nutritious. In addition to them being easy to digest, most the time, soups are made from nutrient-dense ingredients like herbs, spices, vegetables, and beans. Because the soup is full of those nutrients AND that it's easy to digest, your body is able to absorb more of those nutrients into your system.

And ultimate, soups just make you feel SO good!

Anti-Inflammatory Ginger Carrot Soup

Anti-Inflammatory Ingredients for Soup

Many people struggle with inflammation, but I find that after the holidays it's even more common. Why? Because over the holidays we're usually eating more of the foods that can cause inflammation – like gluten, sugar, dairy, alcohol, etc.

I for one am definitely struggling with some digestive issues, bloat and just a general feeling of not being my normal self.

Enter the anti-inflammatory start ingredients: ginger & turmeric!

  • GINGER: has been used for centuries to help calm an upset stomach. Ginger stimulates the production of bile making it a wonderful digestive aid. And ginger can also help with diarrhea and nausea.
  • TURMERIC: is a known anti-inflammatory ingredient. The active ingredient in turmeric is curcumin (which is activated with black pepper) and has been shown to help reduce inflammation not only in the gut but also throughout the body. Turmeric is also great at soothing the muscles in our digestive system so that food can be pushed through more easily. And finally, turmeric can also help relieve heartburn, gas and bloating.

Turmeric Carrot Soup Recipe for Inflammation

The Ultimate Anti-Inflammatory Soup Recipe

Knowing that I, and others, would need a healing soup to kick off the year, I created this delicious and insanely nutritious Carrot Soup. We're using ginger and turmeric to not only amp up the flavor but also help make this soup ultra healing. It's nourishing for your system and will definitely help you get back on track with your digestion.

We're using leeks, fennel, carrots, and squash as our main soup ingredients and I've got to say, it's an amazing combo. The fennel gives it a little zing, while the carrots and squash make it subtly sweet.

Then with the addition of garlic, fresh ginger and turmeric, this soup is just packed with flavor! By far one of my favorite soups on the blog thus far!

Turmeric Soup with Carrots and Ginger

The Perfect Carrot Soup

I haven't always been a fan of carrot soup, but this one I'm obsessed with.

We've talked a lot about the spices used to add flavor, but probably my favorite part of all is the coconut milk. I'm a HUGE fan of coconut milk based soups; the flavor is delicious and the texture is incredible.

Full-fat coconut milk adds this incredible richness to soups without making them feel heavy. It also helps get them super creamy and makes it feel like you're eating a cream-based soup. It's my secret weapon for pretty much all soup recipes!

I know you're just going to love this carrot soup and I can't wait to hear about it. If you do end up making it, be sure to come back and let us know what you think with a star rating!

Anti-Inflammatory Turmeric Carrot Soup

More healthy soup recipes to try:

Anti-Inflammatory Ginger & Turmeric Carrot Soup

This soup is cozy, comforting, and hearty, and perfect for winter. It's full of anti-inflammatory ingredients, so it's a great soup to eat around the holidays.
Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes
Servings 4 servings
Calories 205kcal
Print Pin
Anti-Inflammatory Carrot Soup with Ginger and Turmeric
4.40 from 253 votes


  • 1 tablespoon olive oil
  • 1 leek , cleaned and sliced
  • 1 cup chopped fennel (1 small head)
  • 3 cups chopped carrots
  • 1 cup chopped butternut squash (or more carrots)
  • 2 garlic cloves , minced
  • 1 tablespoon grated ginger (about a 2-inch piece)
  • 1 tablespoon turmeric powder
  • Salt & pepper to taste
  • 3 cups low-sodium vegetable broth
  • 1 can lite coconut milk (14.5 ounces)


  • Heat the olive oil in a large dutch oven or saucepan. Add the fennel, leeks, carrots, and squash. Sauté for 3-5 minutes until the veggies start to soften. Add the garlic, ginger, turmeric, salt, and pepper, and sauté for a few more minutes.
  • Add the broth and coconut milk. Bring the mixture to a boil, cover, and simmer for 20 minutes.
  • Once the soup is cooked, add it to a blender and blend until creamy. You could also use an immersion blender. Taste and adjust the seasonings to your taste.
  • Serve immediately with a dollop of coconut yogurt and enjoy!


Store in an airtight container in the fridge for up to 5 days, or in the freezer for up to 6 months. Reheat on the stove over medium heat.


Serving: 1.5cups | Calories: 205kcal | Carbohydrates: 25g | Protein: 2g | Fat: 10g | Saturated Fat: 7g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 869mg | Potassium: 618mg | Fiber: 5g | Sugar: 9g | Vitamin A: 20534IU | Vitamin C: 19mg | Calcium: 78mg | Iron: 2mg

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About Alyssa

Hey there, I’m Alyssa Rimmer, a certified Holistic Nutritionist, yoga-lover, dog mom, and founder of Simply Quinoa. It’s nice to meet you! I created SQ as a way to provide solutions for women just like me, who were struggling to find helpful information about how to live a healthy and fulfilled life. My hope is that you will find inspiration here on SQ – in my story, in my recipes, in the hundreds of wellness articles, and in our amazing community. Welcome!

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  1. How interesting that some found it too bland or bitter, we thought it was a little sweet, but easily fixed that with more salt and pepper than I had originally added. My husband loved it.

  2. I was so excited to make this, and I was so very disappointed. I love butternut squash soup, and this is probably the worst thing I have ever made. It was extremely bitter and bland. I even added extra ingredients to make it edible and less bitter, and I will be tossing the entire batch.

  3. This recipe is delicious. I made this for lunch today for my family and doubled the qty of ingredients to ensure left over. I will definitely include this dish as part of our regular menu -yum! I didn’t have coconut yogurt but still loved it.

  4. Looks and sounds delicious. I think I leave the coconut milk out to make it low fat. Warm regards, Nancy Andres @ Colors 4 Health

  5. I’ve been making this soup for a few years now and it’s by far one of my all time faves! Even my gran approves 😋 Thanks for the recipe!

  6. How long will this last in the fridge? Also, do you think I could make a large batch and freeze for future meals? Thanks!

  7. I have made this soup several times, but my body loves it so much when I’m in a fibromyalgia flare! I’ve even gifted some to family members/vegan friends and they rave or ask for the recipe. Great find. 🙂

  8. Loved this soup and my fried loved it too! Okay honk I will add a few more veggies next time so it is a bit thicker. But it was delicious!

    • Definitely add all the veggies 🙂 so glad you and your friend could enjoy this meal together!!

  9. Hi! Am planning to make this tonight for my friend who is sick. She usually avoids guar gum which is an ingredient in most of the “light” coconut milks. It is not in the regular coconut milk, however. Is it important that the milk is the “light” version?

  10. so extremely helpful. This is a very thoughtful recipe clearly made with love. Her husband is a lucky man !

  11. I made this soup today and I was surprised it came out kind of bland. I added all the ingredients as stated. Any ideas anyone?

    • Hmm was your ginger or turmeric on the old side? They do lose their potency if they’ve been sitting in the fridge for a while. I always suggest tasting as you go. Everyone has different tastebuds, so it’s important that you adjust to your liking. Maybe that means more ginger next time 🙂

  12. I am making this tonight! It’s simmering right now and I can not even HANDLE how good it smells!! The fresh ginger is just so dang good. I added a plain ol’ yellow onion along with the leek because my leek was a little smallish. I can’t wait until it’s done cooking! Thank you for this recipe! 🙂

  13. I just made this recipe, but I haven’t blended it yet. Can I leave it in the fridge as is, and blend it tomorrow when I have guests? I’m not sure how it will do since you said to serve immediately. Thanks for your Recipe and your help!

  14. Thank you for this recipe! Our 6 and 5 year old gave it a thumbs up! My husband and I decided to start eating foods that help with inflammation and we really enjoyed this dish. Wish I could send a pic it came out perfectly. Thank you so much for sharing. God bless you🌺

  15. Excellent. We like extra spice and I didn’t have any more fresh ginger so I ended up sprinkling dried ginger along with some extra turmeric in it. Otherwise followed the recipe. Was heavenly with some rosemary olive oil bread and Irish butter.

    • Yes! I’d say about 4 – 6 hours in the slow cooker and then blend with an immersion blender or Vitamix!

  16. We’ve just cooked this amazing soup, and can’t wait to enjoy it also cooked some shrimp to place on top, , the flavor is sooooooo😋 yuuumiy. Thanks for this recipe and since we’re on a anti-inflammatory diet this is so great.

  17. Made this soup today and it really was very very delicious. Loved the combination of turmeric, ginger and coconut. Thanks for this recipe and hugs from Finland!

  18. Made this today and it is wonderful. Had everything except the fennel . Added celery used fresh turmeric and full fat coconut milk and cooked in my instant pot.. Will be making this often(next time with the fennel) thank you

  19. I’m so disappointed the ingredients calls for Lite Coconut Milk but in the long text about the recipe you talk about full fat coconut milk. Now I’m worried about making this entire recipe and it not being good because I have the wrong coconut milk.

  20. Do you think the butternut squash could be substituted for sweet potato? Also, do you know how much fresh turmeric to substitute for the dry turmeric? I’m hoping to try this recipe this week! Thanks 🙂

  21. I just made this soup, and it’s perfect. Taste is incredible, all the proportions of ingredients are perfect and so is the cooking time. Love that it’s so healthy too. Will be making it over and over again during the autumn and winter season for comfort and immune support!

  22. This is so good .. my 8 year old loved it too … this will definitely be in my recipe book. All this needs is a sourdough bread bowl..

  23. Absolutely love the warmth and flavor of this soup! Delicious! I added 1/2 cup of red lentils for extra protein and it turned out great.


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