Spiced Ginger Carrot Soup

Fall soup season is here - time for hearty and healthy recipes! This warm, autumn soup is a bowl of comfort on a crisp fall day.

This flavorful soup is a culinary journey inspired by simple ingredients and a mix of global flavors. With a touch of spice, subtle smokiness, and a hint of warming ginger, it's the perfect balance of savory and sweet.

This diabetes-friendly, heart-healthy recipe is also vegan and dairy-free, using vegetable broth and coconut milk.

Prep Time: 15 min / Cook Time: 20 min

Makes eight 1-cup servings

Ingredients:

• Carrots (peeled and chopped) - 1 pound
• Onion (chopped) - 1 whole
• Garlic (minced) - 2 cloves
• Olive oil - 2 tbsp
• Fresh ginger (grated) - 2 tbsp
• Ground coriander - 1 tsp
• Ground turmeric - 1/4 tsp
• Salt - 1/4 tsp
• Low-sodium vegetable broth - 4 cups
• Lite coconut milk (unsweetened) - 1 cup
• Fresh cilantro or parsley (for garnish)
• Optional – Roasted pumpkin seeds for garnish

Directions:

• In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, 4–5 minutes.
• Add the minced garlic and freshly grated ginger. Sauté for about 1–2 minutes until fragrant. Stir in the coriander and turmeric. Cook for another minute to toast the spices.
• Add the chopped carrots to the pot and sauté for a few minutes, coating them with the aromatic spices.
• Pour in the vegetable broth and bring the mixture to a gentle simmer. Cover the pot and let the carrots cook until they are tender. (About 15-20 minutes)
• Once the carrots are cooked, use an immersion blender to purée the soup until smooth.
• If you do not have an immersion blender, carefully transfer the soup to a blender and blend until smooth, then return it to the pot.
• Stir in the coconut milk and season the soup with salt and pepper to taste.
• Let the soup simmer for a few more minutes to heat through.
• Serve the spiced ginger carrot soup hot, garnished with chopped fresh cilantro or parsley.
• Optional: Garnish with a sprinkle of roasted pumpkin seeds on top.

This warm autumn soup would pair well with a fresh green salad and a loaf of crusty French bread. (Choose gluten-free sourdough bread as an alternative if you follow a gluten-free diet)

Health Notes: Recipe is diabetes-friendly, heart-healthy, vegan, and gluten-free.