Carrot Ginger Coconut Soup

Vegetarian
Vegan
Gluten Free
Dairy Free
Health score
16%
Carrot Ginger Coconut Soup
45 min.
12
89kcal

Suggestions


Warm up your chilly evenings with a comforting bowl of Carrot Ginger Coconut Soup! This vibrant and flavorful soup is not only bursting with the natural sweetness of carrots, but also packed with the zesty kick of fresh ginger. It’s a delightful fusion of ingredients that come together to create the perfect antipasti or starter, appealing to both vegans and vegetarians alike.

What makes this recipe even more enticing is its healthy profile. With every serving clocking in at just 89 calories, you can enjoy a cozy bowl of pure goodness without any guilt. The creamy richness of coconut milk melds beautifully with the earthiness of carrots, while the fragrant garlic and onions work their magic to create an aromatic experience that fills your kitchen with warmth.

This gluten-free and dairy-free dish is prepared easily in under 45 minutes, making it a perfect option for a quick yet satisfying weeknight meal or an impressive dish to serve guests. Plus, it's versatile enough to be enjoyed any time of the day—whether as a light snack, a starter for dinner, or even as part of a hearty meal.

Why not elevate your culinary repertoire with this nourishing and delightful soup? Serve it warm, with a garnish of fresh apple or pear cubes, and a sprinkle of scallions or fresh herbs to take it over the top. Your taste buds are in for a treat!

Ingredients

  •  carrots chopped
  • cup coconut milk 
  • teaspoon ginger fresh minced peeled
  •  garlic clove minced
  • teaspoon olive oil 
  • small onion chopped
  • small bell pepper red chopped
  • medium potatoes - remove skin red chopped
  • 12 cups vegetable broth low-sodium
  • 0.5 teaspoon pepper white

Equipment

  • food processor
  • bowl
  • frying pan
  • sauce pan
  • blender

Directions

  1. Cook broth in a large, heavy saucepan, reducing it by half to concentrate flavors.
  2. Heat oil in a medium saut pan.
  3. Add onion and garlic; saut 3 to 5 minutes, or until onion is translucent.
  4. Add ginger, potato, and carrot; cover and cook 5 minutes, stirring occasionally.
  5. Add coconut milk and bell pepper; cover and cook 5 more minutes.
  6. Add reduced broth to vegetable mixture; season with pepper. Cover and cook until all vegetables are tender.
  7. In blender or food processor, puree soup in small batches until smooth. Adjust seasonings.
  8. Serve in warm soup bowls.
  9. Garnish with apple or pear cubes, if desired.
  10. Garnish with a combination of scallions and chopped fresh parsley or cilantro.

Nutrition Facts

Calories89kcal
Protein9.51%
Fat42.71%
Carbs47.78%

Properties

Glycemic Index
20.65
Glycemic Load
2.03
Inflammation Score
-10
Nutrition Score
8.7330434957276%

Flavonoids

Luteolin
0.08mg
Isorhamnetin
0.29mg
Kaempferol
0.14mg
Myricetin
0.02mg
Quercetin
1.4mg

Nutrients percent of daily need

Calories:88.84kcal
4.44%
Fat:4.5g
6.93%
Saturated Fat:3.63g
22.72%
Carbohydrates:11.33g
3.78%
Net Carbohydrates:8.63g
3.14%
Sugar:3.68g
4.08%
Cholesterol:0mg
0%
Sodium:34.26mg
1.49%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:2.25g
4.51%
Vitamin A:6988.23IU
139.76%
Vitamin C:12.54mg
15.2%
Manganese:0.25mg
12.52%
Fiber:2.71g
10.83%
Potassium:275.62mg
7.87%
Vitamin K:6.41µg
6.11%
Vitamin B6:0.12mg
6%
Iron:0.93mg
5.17%
Magnesium:18.98mg
4.75%
Phosphorus:47.02mg
4.7%
Copper:0.09mg
4.46%
Folate:17.54µg
4.38%
Vitamin B3:0.79mg
3.97%
Vitamin B1:0.05mg
3.46%
Vitamin E:0.42mg
2.78%
Vitamin B5:0.22mg
2.18%
Vitamin B2:0.04mg
2.14%
Calcium:21.06mg
2.11%
Zinc:0.29mg
1.94%
Source:My Recipes