Ginger and Carrot Soup

  • Prep Time: Cook Time: Total Time:
  • Yield: Serves: 8 (serving size: 1 cup)


  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 1 2-inch piece fresh ginger, peeled, grated
  • 1 clove garlic, sliced
  • 2 pounds carrots (10 to 12), sliced
  • 6 cups low-sodium vegetable broth
  • Juice of 1 lime, plus lime wedges for garnish, optional
  • 1 cup plain yogurt (not nonfat)
  • Salt and freshly ground black pepper


  1. Warm oil in a pot over medium heat. Add onion; sauté until softened, 6 to 8 minutes. Add ginger and garlic; sauté until fragrant, about 1 minute.

  2. Raise heat to medium-high; stir in carrots. Pour broth into pot, cover and bring to a simmer. Remove cover, reduce heat to medium to maintain a simmer and cook until carrots are very tender, about 25 minutes. Remove soup from heat and let cool slightly.

  3. Working in batches, purée soup in a blender until smooth. Transfer to a large bowl, cover and refrigerate until chilled, at least 2 hours.

  4. Just before serving, stir in lime juice and yogurt. Season with salt and pepper. Serve chilled, garnished with lime wedges, if desired.

Nutrition Information

  • Calories per serving: 114
  • Fat per serving: 5g
  • Saturated fat per serving: 1g
  • Monounsaturated fat per serving: 0.0g
  • Polyunsaturated fat per serving: 0.0g
  • Protein per serving: 2g
  • Carbohydrate per serving: 17g
  • Fiber per serving: 4g
  • Cholesterol per serving: 4mg
  • Iron per serving: 1mg
  • Sodium per serving: 489mg
  • Calcium per serving: 95mg