This nourishing carrot ginger soup will warm your taste buds and help fight inflammation.
Are you struggling with inflammation? This healing carrot ginger soup gets an anti-inflammatory boost from turmeric.
You may be wondering how inflammation plays out in the body. Some of the most common symptoms of inflammation include puffy face, swollen limbs, brain fog, fatigue, sluggishness, anxiety, moodiness, and trouble concentrating.
Getting at the root cause of inflammation might require some detective work from a trained professional, but in the meantime you can start fighting inflammation with the help of a few superfoods: turmeric, ginger, oranges, and carrots.
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This carrot, ginger and turmeric soup was created with these key ingredients to help you fight inflammation in one simple meal. It’s also gluten-free and dairy-free and makes a quick and easy batch cooked recipe. You can also double the recipe and freeze leftovers of this soup for up to 3 months. No expensive ingredients or complicated cooking skills needed!
Carrot Ginger Soup: Nutrition Facts
This chemical compound gives turmeric its bright yellow hue. It’s best known for it’s potent anti-inflammatory properties and has been effectively used to treat several health conditions including depression, arthritis, ulcerative colitis, non-alcoholic fatty live disease, allergies, high triglycerides and more (1, 2, 3, 4 , 5, 6).
Studies have found that curcumin may help fight major depression through several mechanisms, including those associated with monoaminergic (MAO) activity, immune-inflammatory and oxidative and nitrosative stress pathways, hypothalamus-pituitary-adrenal (HPA) axis activity and neuroprogression (7).
Keep in mind that turmeric only contains about 3% of absorbable curcumin. You can maximize absorption by pairing turmeric with black pepper. Consider taking a high quality curcumin supplement if you are using turmeric to help treat any of the disease conditions listed above. I recommend the Thorne Meriva product.
Ginger’s unique properties have been found to effectively treat nausea and vomiting, dysmenorrhea, morning sickness, and arthritis (8, 9, 10, 11). It may also be helpful in treating diabetes, high blood pressure, IBS, joint pain, and migraines, but more research in these areas needs to be done. Gingerol, shogaol, paradol, and zingerone are therapeutic compounds in ginger that give the spice its health benefits (12).
Ginger is best when consumed fresh. That said, high quality supplements and essential oils are also options for higher dose ginger treatments.
Beta-carotene is the pigment that gives plants their yellow and orange color. When ingested, beta-carotene converts to vitamin A, an antioxidant and anti-inflammatory essential nutrient that protects our cells from damage by free radicals (13).
It’s best to get beta-carotene from food because supplements have a high risk of toxicity. Carrots, spinach, sweet potato, pumpkin, and mango are some of the best sources of beta-carotene. Pair these foods with healthy fats to increase the absorption of beta-carotene.
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Oranges are among the best sources of vitamin C, a potent anti-inflammatory compound that fights free radicals, supports immunity, and combats cancer (14). Just one orange gives you more than your Recommended Daily Allowance (RDA) of vitamin C. Recent research has also identified several phytonutrients in oranges that have additional healing properties, including citrus flavanones, herperidin, anthocyanins, hydroxycinnamic acids, and a variety of polyphenols.
Most of the phytonutrients in oranges are in the peel and inner white pulp of the fruit, not the liquid orange center. The pulp is a great source of beta-carotene and vitamin C.
Anti-Inflammatory Carrot Ginger Soup
- 1 medium onion finely chopped
- 2 cloves garlic finely chopped
- 1 tbsp freshly peeled & grated ginger
- 2 tsp ground turmeric
- 1 tsp sea salt
- 1 pinch ground black pepper
- 1 lb carrots peeled and chopped (500g or 7 large carrots)
- 1 cup unsweetened coconut milk
- 3 cups organic vegetable stock or bone broth
- zest and juice of 1 orange
- 2 sprigs fresh thyme
- chopped toasted almonds
- fresh thyme
- coconut yogurt or organic plain Greek yogurt
- In a large saucepan, heat a dash of water over medium heat. Add in chopped onion and sauté until it begins to brown, about 5 minutes. Continue to add some water here and there to avoid sticking, which will help to deglaze the pan and further the caramelization of the onion, without the need of oil. This step is important to allow the full flavor of the onion to develop.
- Add in the garlic, ginger, turmeric, salt, pepper, and orange zest into the onions and continue to sauté the mixture for another 2 minutes.
- Then add in the chopped carrots and sauté for 3 more additional minutes, adding small amounts of water if needed.
- Move on to adding in the organic vegetable stock, coconut milk, and freshly squeezed orange juice. Bring to a boil, then lower to a simmer until the carrots are thoroughly cooked, about 20-25 minutes.
- Reheat back in the saucepan, where you can add in more vegetable stock if you prefer a thinner consistency.
- Divide into bowls and top with recommended optional toppings and enjoy!You can store leftovers in the fridge for up to a week, which makes this recipe great for batch cooking, or freeze for up to 3 months.Feel free to sub fresh ginger for 1 teaspoon of ground ginger, but I recommended using fresh ginger for the best flavor profile.You can add 1-2 scoops of collagen powder to this recipe to make it higher in protein.
- You can store leftovers in the fridge for up to a week, which makes this recipe great for batch cooking, or freeze for up to 3 months.
- Feel free to sub fresh ginger for 1 teaspoon of ground ginger, but I recommended using fresh ginger for the best flavor profile.
- You can add 1-2 scoops of collagen powder to this recipe to make it higher in protein.