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Anti-Inflammatory Ginger & Turmeric Carrot Soup

This delicious ginger and turmeric carrot soup is as comforting as it is healing. Packed with strong flavors like garlic, fennel, and ginger, and full of anti-inflammatory ingredients, this is the perfect winter soup. 

It’s not exactly a secret that I love healthy soups, especially when the weather turns cold. And when the holidays roll around? Well that’s when I really love to break out this ginger and turmeric carrot soup. Not only is this soup hearty and comforting for the cold months, but it’s full of anti-inflammatory ingredients like ginger, turmeric, carrots, and butternut squash. Holiday meals tend to be full of inflammatory ingredients, so an anti-inflammatory soup can be just what the doctor ordered around the holidays. Plus, it's vegan!

But this soup isn’t just about being healthy. It’s also bursting with flavor. Ginger, garlic, fennel, and leeks give the soup a vibrant, fresh kick, while carrots, squash, and coconut milk make it rich and creamy. You’re sure to feel cozy, comforted, and healthy after a warm bowl of this easy-to-make soup. 

Close up of turmeric carrot soup cooking in a pot.

What You’ll Need

Here are all the ingredients that you need to make this ginger and turmeric carrot soup. Scroll to the recipe card at the bottom of the article to find the exact amounts for each ingredient.

  • Olive oil
  • Leek
  • Fennel – This recipe uses fresh fennel, not fennel seeds.
  • Carrots
  • Butternut squash – You can use other types of squash, but butternut is definitely preferable.
  • Garlic
  • Ginger – You’ll need to grate the ginger.
  • Turmeric powder
  • Salt
  • Pepper
  • Vegetable broth – I like to use a low-sodium veggie broth.
  • Coconut milk – Lite coconut milk is my preference for this recipe, rather than full-fat coconut milk.
A bowl of turmeric carrot soup, topped with vegan coconut yogurt and three parsley leaves, with another bowl of soup and a bowl of coconut yogurt in the background, surrounded by spoons and parsley

How to Make Anti-Inflammatory Ginger and Turmeric Carrot Soup

This soup takes less than an hour to make, but tastes like it’s been simmering away on your stove all day long. Here’s how to make it. 

  • Cook the veggies. Heat the olive oil in a large pan or dutch oven. Add the carrots, squash, fennel, and leeks, and sauté until the veggies start to soften. This should take 3-5 minutes. Then add the ginger, garlic, turmeric, salt, and pepper, and sauté for 2-3 more minutes.
  • Add the liquid. Pour in the vegetable broth and coconut milk. Bring the soup to a boil, then lower the temperature, cover, and simmer for 20 minutes. 
  • Blend. Add the soup to a blender, and blend until it is smooth and creamy. 
  • Season. Taste the soup and adjust the seasonings as necessary. Then serve! 

Tips and Tricks

Here are some tricks and tips for making the best anti-inflammatory winter soup.

  • Make your own broth. As with most soup recipes, this ginger and turmeric carrot soup is excellent with a nice store-bought vegetable broth. But you can turn the soup into something truly special with your own homemade broth. I like to use Instant Pot mushroom vegan bone broth for this recipe.
  • Go light on the salt. When making soup, it’s a good idea to only use a little bit of salt at the start. The reason for this is that different vegetable broths, whether store-bought or homemade, have different sodium levels. And the saltiness of your soup will depend on how much you cook it down. Start small with the salt, and adjust the seasonings at the very end. 
  • Add some fun toppings. I love to top this soup with some vegan coconut yogurt and fresh parsley. But you can have lots of fun with the toppings of your choice. This ginger and turmeric carrot soup would be delicious topped with croutons, lemon or orange zest, vegan crème fraîche, crispy shallots, or fresh basil. 
Overhead view of a bowl of turmeric carrot soup topped with vegan coconut yogurt, parsley, and cracked black pepper, surrounded by parsley, and whole ginger

Serving Suggestions

I love serving this healthy soup with an air fryer grilled cheese sandwich on the side. It's crunchy, easy to make, and healthier than traditional ways of cooking grilled cheese. You could also serve this soup with popovers, cloud bread, or even warm tortillas rolled up around some melty cheese.

How to Store Ginger and Turmeric Carrot Soup

This is one of my favorite soups to make ahead of time, because it stores well. Keep it in an airtight container in the fridge for up to 5 days, and reheat over medium heat on the stove for 3-5 minutes. You can also reheat in the microwave in 30-second intervals on 80% power.

Can This Recipe Be Frozen?

Yes! Store this soup in an airtight container in the freezer for up to 6 months. Thaw or defrost completely before reheating.

A bowl of turmeric carrot soup, topped with vegan coconut yogurt and parsley, with a spoon in it

More Healthy and Cozy Soups to Make

If you want some more comforting and healing soups to make, then check out these recipes.

Anti-Inflammatory Ginger and Turmeric Carrot Soup

4.4 from 341 votes
This delicious ginger and turmeric carrot soup is as comforting as it is healing. Packed with strong flavors like garlic, fennel, and ginger, and full of anti-inflammatory ingredients, this is the perfect winter soup. 
author: Alyssa
yield: 4 servings
Anti-Inflammatory Carrot Soup with Ginger and Turmeric
Prep: 10 minutes
Cook: 40 minutes
Total: 50 minutes

Ingredients
  

  • 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)

Instructions
 

  • 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!

Notes

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.

Nutrition

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
cuisine: American
course: Soup

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