Creamy Roasted Carrot Ginger Soup Recipe with Turmeric and Leeks (2024)
(updated September 13, 2022) // by Phoebe Lapine // 18 comments
5 from 4 votes
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I was recently asked by a new acquaintance whether I had any side hustles. I replied, that my full-time job is one patchwork quilt of side hustles.
You know most of them, with online group health coaching being the latest addition. But one you may not be aware of, which I took to new heights this summer, is soup station operator and delivery girl.
Since food is my primary love language, whenever I have a friend who’s in need of extra comfort, assistance or nourishment, I always try to made a homemade food delivery. And 90 percent of the time, the dish in tow is soup.
I choose soup for the obvious reasons. First, it scores incredibly high on both the health and comfort spectrum. It’s also easy to freeze for later, and reheat or prepare for the here and now. More importantly, as a selfish altruist, it’s just as easy to prepare in the first place, or stock in my own freezer for a later delivery.
Over the summer, I provided much gratitude via soup to our dear friend and officiant, Rob, who has been battling stomach cancer, and to whom I owe so much more than just a quart container of creamy carrot soup.
When his wife, Debbie, told me what he had been craving—primarily, rich, creamy non-obtrusive things—I pioneered this coconut milk version of my favorite roasted carrot ginger soup recipe. It packs so much more nutrients than your typical cream of carrot soup (which he may have preferred, but which I was unable to ethically provide as a card-carrying health hedonist).
The turmeric lights the carrot color on fire with all its anti-inflammatory properties. The ginger fires up the gut, in a good way. The roasted leek and carrot gives it a rich oniony depth and a touch of sweetness. And the potatoes and coconut milk add even more vegan creamy goodness to the texture.
I also included these turmeric oats, this creamy cashew tomato soup and this green goddess soup as part of the delivery. But it was no surprise that the roasted carrot ginger soup took the grand prize of fan favorite.
Earlier this fall, after two of my girlfriends gave birth to their first child, I resurrected Phoebe’s Soup Kitchen to bring them doses of this healthy cream of carrot soup recipe. The reviews were similar, especially as the weather has turned beautifully crisp. And I gilded the lily to make it more eye-catching and texturally interesting by reserving some of the crispy leeks to sprinkle on top.
Read on for the recipe, and tell me in the comment:s what type of soup would you most want delivered for comfort, health and strength? You bet I’ll be adding it to my rotation!
With health and hedonism,
Phoebe
p.s. If you’re looking to save time in your low FODMAP kitchen, check out some of these fabulous store bought sauces, spice mixes and condiments.
Roasted Carrot-Ginger Soup with Turmeric and Crispy Leeks
5 from 4 votes
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This creamy carrot ginger soup is made all the more flavorful with roasted vegetables and turmeric for added color and anti-inflammatory properties. You can skip the leek topping (if you’re low FODMAP), but it makes for great texture and added depth.
2large leekswhite and light green parts only, rinsed, halved and thinly sliced 1/4-inch thick
2tablespoonsghee or coconut oil
2tablespoonschopped fresh ginger
1teaspoonground turmeric
1poundrusset potato1 medium, peeled and cut into 1-inch cubes
2 13.5ouncecans full-fat coconut milk
Instructions
Preheat the oven to 425 degrees F.
On a parchment paper lined baking sheet, toss the carrots with 2 tablespoons of olive oil and 1/2 teaspoon sea salt. Arrange in an even layer and roast in the bottom half of the oven for 35 to 40 minutes, or until caramelized and fork tender.
On a second parchment paper lined baking sheet, toss half of the leeks with 1 tablespoon olive oil and season lightly with salt. Arrange in an even layer and roast in the top half of the oven until lightly browned and crispy, about 15 minutes. Set aside.
Meanwhile, in a large stockpot or saucepan, heat the ghee or coconut oil over a medium flame. Add the remaining leeks and sauté, stirring occasionally, until soft, about 5 minutes. Stir in the ginger, turmeric and potatoes. Sauté for another 3 minutes, until fragrant. Carefully pour in the coconut milk. Fill one of the dirty cans with water and add to the pot (about 2 cups) along with 1 teaspoon salt. Bring to a boil, then turn the heat to medium-low and simmer until the potatoes are fork tender, about 10 minutes.
In a high powered blender, combine the roasted carrots with the turmeric potato mixture. Puree until smooth. Divide between 4 bowls and top with the crispy leeks. Enjoy immediately.
Notes
To make this recipe low FODMAP, simply omit the leeks and sub 2 cups low fodmap chicken broth for one of the cans of coconut milk. It will still taste fabulous.
If you make this, tag @phoebelapine and #feedmephoebe - I'd love to see it!
Powerful plant-based antioxidants that fight disease-causing free radicals in the body. An immense system boost from vitamin C. Stimulating your metabolism for faster digestion and a healthy gut. Can treat nausea and indigestion.
If a soup is tasting bland in the bowl, consider adding acid rather than salt. A squeeze of lemon or lime, or a dash of yogurt or sour cream can add brightness to the bowl. Start with the basics. Ensure you've added enough salt and black pepper.
At the heart of this soup are carrots, packed with beta-carotene. Upon cooking, the carrots release carotenoids that convert to Vitamin A, a crucial nutrient that supports vision and eye health. Vitamin A also regenerates damaged collagen, keeping your skin looking youthful and fresh.
All you need are carrots, onions, butter, a little ginger, a few strips of orange peel, some stock, water, and salt. The soup comes together in less than an hour, prep included.
Both ginger and turmeric contain powerful anti-inflammatory compounds, such as gingerol in ginger and curcumin in turmeric. Consuming these spices in the morning could help reduce inflammation in the body, potentially alleviating discomfort from conditions like arthritis and supporting overall joint health.
Some studies suggest that ginger and turmeric could help decrease markers of inflammation, relieve chronic pain, reduce nausea, and improve immune function.
Add a splash of vinegar (any kind!), or a squeeze of citrus. Chances are, you could use a little more salt. Go ahead—it's ok. Salt perks up flat flavors and helps balance out bitter-tasting ingredients.
While certain vegetables can work just fine added directly to simmering soups and stews (say, carrots and celery), other vegetables (onions, garlic, and the like) will almost always need at least a brief sweat in a fat-based liquid before adding the remaining ingredients.
"If [the carrot] is smooth and can easily be scrubbed, then I don't bother to peel, if using in a soup or stir fry," she says. Blanchard points out another benefit of not peeling carrots: less food waste. Whether you leave carrots unpeeled or choose to peel them is mostly a matter of preference.
The surprising fact is eating too many carrots, or other foods high in beta-carotene, can cause a yellowish discoloration of the skin, according to the Dermatology Clinic at UAMS. This discoloration, a condition called carotenemia, is most noticeable on the palms and soles.
Carrots are full of benefits—they may promote healthy vision, balance your blood sugar, help with weight management, lower your risk of cancer, regulate blood pressure, reduce heart disease, improve immunity, and boost brain health. You won't regret incorporating more of this vegetable into your diet.
Think chicken and vegetable, turkey and black bean chili, or lentil. The liquid will fill you up for relatively few calories, while the fiber from the vegetables and the protein from the chicken or beans will help keep you satisfied until your next meal or snack.
Ginger root is known for its antioxidant, antimicrobial, and anti-inflammatory properties whilst carrots are high in beta-carotene, which may assist in promoting vision, reducing the risk of cancer and cardiovascular diseases.
Wash the ginger, trim off any tough ends, but leave the skin on, then finely slice with a knife, peeler or mandoline. Boil 250ml water in a small pan with half a teaspoon of sea salt, add the sliced ginger and simmer for a minute (or up to three if you prefer a milder kick).
Sometimes the inner core of the carrots also taste a bit bitter, so you can remove them if you like. However, fixing the bitterness in your ginger and carrot soup isn't difficult. Simply counteract the bitterness with more sweetness (honey or agave), acidity (orange juice), and/or salt till it tastes the way you like!
Ginger and carrot juice helps improve your immune system thanks to the huge supply of vitamin A and C. A cup of carrot ginger juice provides enough vitamin A and C to meet your entire day's requirement.
As mentioned, there are different ways to detox. Turmeric, ginger and lemon can help you with this in a natural way. An easy way to do that is to start the day with a shot, juice or tea made from one of the three natural detoxifiers or a combination of these.
Through its rich and varied plant chemistry, it has a powerful anti-inflammatory (antioxidant) and immune-strengthening it can be a wonderful support for hormone balance at all life stages. Here are just a few of the ways turmeric is beneficial to women: Premenstrual symptoms and cycle balance.
Introduction: My name is Francesca Jacobs Ret, I am a innocent, super, beautiful, charming, lucky, gentle, clever person who loves writing and wants to share my knowledge and understanding with you.
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If you make this, tag @phoebelapine and #feedmephoebe - I'd love to see it!