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February 3, 2023

by Alyssa

Anti-Inflammatory Ginger & Turmeric Carrot Soup

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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. 

Overhead view of two bowls of turmeric carrot soup topped with vegan coconut yogurt and parsley, with spoons in the bowl, next to a bowl of vegan coconut yogurt, fresh parsley, and fresh ginger.

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

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. 
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 257 votes

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

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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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