Roasted Carrot and Ginger Soup (Extra Zingy!)

Creamy Carrot + Ginger Soup {vegan, gluten free}

Christmas is coming and I seriously can’t wait to post some new Christmas recipes! Starting with this scrumptious Zingy Carrot and Ginger Soup.

Today I’m posting the recipe for the most delicious Zingy Carrot and Ginger Soup. This soup has been very popular over on Instagram, so I just had to dedicate a blog post to it!

It was only recently that I tried the roast-then-blend method of soup-making, and if you haven’t already tried it, this method is life-changing. It’s so much quicker, easier, and tastier.

The fresh ginger is key to this soup. It adds a welcome ‘zinginess’ to the warmth of the soup, as well as being a good source of vitamin C, Magnesium, Potassium, Copper and Manganese. Ginger may also help to reduce inflammation, prevent nausea and morning sickness, lower blood sugar and help to soothe the stomach!

You’re going to love this soup for the cosiest, warming winter lunches. It’s divine with a hunk of sourdough, a drizzle of olive oil, a little fresh coriander and cracked black pepper.

For more delicious warming savoury dishes, why not try my Sweet & Sour Chickpeas, or my Roasted Red Pepper Pasta.

If you make this Creamy Zingy Carrot & Ginger Soup, please make sure to comment below or tag me in your recreations over on Instagram using @ginabnutrition or #ginabnutrition – I absolutely love to see them!

Carrot and Ginger Soup

Ingredients You’ll Need To Make This Roasted Carrot and Ginger Soup

  1. Carrots (10 peeled & roughly chopped): Carrots are rich in vitamins, particularly vitamin A (from beta-carotene), and they contribute to the vibrant color of the soup. They provide natural sweetness and a hearty texture.
  2. Garlic (4 cloves, unpeeled but with ends chopped off): Garlic adds depth and flavor to the soup. Roasting it with the skin on can bring out a milder, slightly sweet taste. Once cooked, the garlic can be easily squeezed out of the skin and blended into the soup.
  3. Olive Oil (2 tbsp): Olive oil adds healthy fats and richness to the soup. It helps sauté the vegetables and enhances the overall flavor profile.
  4. Fresh Ginger (1” cube, peeled): Ginger contributes a warm and zesty flavor to the soup. It has potential health benefits, including anti-inflammatory properties and aiding digestion.
  5. Raw Cashews (1/4 handful, soaked): Soaked cashews add creaminess and thickness to the soup when blended. They also provide a subtle nutty flavor. Soaking the cashews helps soften them and makes them easier to blend.
  6. Vegetable Stock (1.5 cups): Vegetable stock forms the base of the soup and brings depth of flavor. It complements the natural sweetness of the carrots and provides a savory undertone.
  7. Apple Cider Vinegar (1 tsp): Apple cider vinegar adds a tangy element to balance the sweetness of the carrots. It can also enhance the overall flavor complexity of the soup.
  8. Salt & Pepper (adjust to taste): These are essential for seasoning and bringing out the flavors of all the ingredients. Adjusting the amount based on personal taste is important to achieve a well-balanced soup.
  9. Fresh Coriander (optional – to garnish): Fresh coriander (also known as cilantro) can add a pop of color and a refreshing herbal note to the soup. This is purely optional and can be added according to personal preference.

Is Carrot Ginger Good For Colds?

Yes, carrot and ginger soup can be beneficial for individuals with colds or respiratory issues. Both carrots and ginger contain compounds that can provide relief and support during a cold:

  1. Carrots: Carrots are rich in beta-carotene, which is converted to vitamin A in the body. Vitamin A is known for its immune-boosting properties and its role in maintaining the health of mucous membranes, including those in the respiratory tract. Consuming foods high in vitamin A, like carrots, can help support the body’s defenses against colds and other infections.
  2. Ginger: Ginger has long been used for its potential to relieve symptoms of colds and respiratory infections. It has anti-inflammatory properties that may help soothe sore throats and reduce congestion. Ginger also contains compounds that can promote sweating, which can be helpful in breaking fevers.
Zingy Roasted Carrot & Ginger Soup (Vegan & Gluten Free)

Zingy Roasted Carrot & Ginger Soup (Vegan & Gluten Free)

Georgina Burgess
The fresh ginger is key to this soup. It adds a welcome 'zinginess' to the warmth of the soup, as well as being a good source of vitamin C, Magnesium, Potassium, Copper and Manganese.
Prep Time 10 minutes
Cook Time 30 minutes
Course Lunch
Servings 2 Bowls


  • 10 Carrots peeled & roughly chopped
  • 4 cloves Garlic don't peel (just chop the ends off)
  • 2 tbsp Olive Oil
  • 1'' cube Fresh Ginger peeled
  • 1/4 handful Raw Cashews (soak the cashews in hot water for approximately 1 hour before starting the recipe)
  • 1.5 cups Vegetable Stock
  • 1 tsp Apple Cider Vinegar
  • Salt & Pepper (adjust to taste)
  • Fresh Corriander (optional – to garnish)


  • Start by preheating the oven to 190C and line a baking tray with baking paper 
  • Lay out the chopped carrots and garlic cloves on the baking sheet and drizzle with the oil, salt and pepper
  • Place in the oven to roast for 20-30 minutes (depending on how small you chopped the carrots)
  • Take out when they're cooked through and starting to crisp up
  • Leave to cool for a few minutes
  • Transfer the carrots to a high speed blender along with the cashews, apple cider vinegar, ginger, salt and pepper, and blend until smooth
  • If the soup is too thick for your liking, simply add more veggie stock


Serve with fresh coriander and a hunk of sourdough.
Keyword vegan lunch

What are the Benefits of Carrot and Ginger Soup

Carrot and ginger soup offers a range of potential benefits due to its combination of nutritious ingredients. Here are some of the benefits you can derive from consuming this soup:

  1. Rich in Vitamins and Minerals: Carrots are a great source of vitamin A (from beta-carotene), which is important for vision, immune function, and skin health. They also provide vitamins like K and B6, as well as minerals like potassium and biotin.
  2. Anti-Inflammatory Properties: Both carrots and ginger contain compounds with anti-inflammatory properties. Ginger, in particular, contains gingerol, which has been studied for its potential to reduce inflammation and oxidative stress in the body.
  3. Digestive Aid: Ginger has long been used to support digestion. It can help alleviate symptoms of indigestion, bloating, and nausea. Consuming ginger in soup form can be soothing to the digestive system.
  4. Immune Support: Carrots’ high vitamin A content is known to support the immune system. Ginger also has immune-boosting properties and may help reduce the risk of infections.
  5. Heart Health: Carrots’ fiber content and low-calorie nature contribute to heart health. The inclusion of olive oil, rich in healthy monounsaturated fats, can have positive effects on cholesterol levels and overall heart health.
  6. Weight Management: Carrot and ginger soup is low in calories but can still be filling due to its fiber content. It can be a satisfying option for those looking to manage their weight or reduce calorie intake.
  7. Cognitive Function: Some compounds found in carrots and ginger have been studied for their potential cognitive benefits. Vitamin A from carrots and bioactive compounds in ginger could contribute to brain health.
  8. Hydration: Soups naturally contain water, which can help keep you hydrated. Staying hydrated is essential for overall health and well-being.
  9. Blood Sugar Regulation: Carrots have a moderate glycemic index and contain fiber, which can help regulate blood sugar levels. Ginger might also have a positive impact on blood sugar control.
  10. Flavor and Satisfaction: Carrot and ginger soup is flavorful and warming, making it a comforting option, especially during colder months. The combination of sweet carrots and zesty ginger provides a unique and enjoyable taste experience.
  11. Antioxidant Content: Carrots and ginger are rich in antioxidants, which help combat free radicals in the body and protect cells from damage. This can contribute to overall health and longevity.

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