Your 5-Day Healthy Lunch Planner


Ginger and Carrot Soup

ginger-carrot-soup Photo: Tina Rupp


  • 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.

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

Nutritional 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