Healing Carrot and Ginger Soup

IMG_5066Words cannot describe how nourishing and flavoursome this soup is! Whenever I am not feeling 100%, this is my go-to meal. Ginger contains several medicinal compounds… It is great for relieving stomach complaints, nausea and calming a sore throat. Now that is my kind of medicine!

Ginger is also a very warming spice so this soup makes for the perfect winter-warmer. That said, we made this soup the other night on a warm Sydney night… It is a tough one to go by!

Bon appétit!


Makes 2 large serves or 4 entrée size portions

2 large carrots (approx. 350g)
300g pumpkin
2 small brown onions
30g knob of ginger, grated
1 T coconut oil
2 cups filtered water
Pinch ground coriander
Small pinch of paprika
Pinch of Himilayan sea salt and freshly cracked pepper

Mint and Coconut Yoghurt (coyo) to serve


  1. Melt coconut oil over low-medium heat
  2. Peel and dice the onions and sauté in coconut oil for approx. 5 minutes
  3. Add chopped carrots and pumpkin
  4. Pour in the water and season with salt, pepper, paprika and ground coriander
  5. Cover and simmer over low heat for 30 minutes
  6. Add grated ginger and cook for a further 5 minutes
  7. Transfer mixture to blender and blend until smooth
  8. Serve with Coyo (or greek yoghurt), fresh mint leaves and your choice of bread (we use gluten free)
Learn about some of the health benefits of Carrots, here.
Carrots have long been known for their exceptional beta-carotene and Vitamin A content, together with the associated benefits to vision.  The beta-carotene in carrots is relatively heat stable, meaning much of these valuable nutrients are retained in soups such as this one.   A number of other nutrients are present in smaller quantitates in carrots, including certain B vitamins, Vitamins C, E and K and minerals such as potassium and manganese.
Unsurprisingly, the anti-oxidant and anti-inflammatory nature of beta-carotene, as well as other phytonutrient compounds, called polyacetylenes, have produced impressive results in studies with regard to cardio-vascular health.  As has been the case with a number of foods, studies also show that whole carrots, with their unique combination of nutrients, offer superior health benefits to the nutrients in isolation.  For example, in addition to significant cardio-vascular protection, the combination of dietary fibre and phytonutrients in carrots are also beneficial for colon health and have shown promise as a protective food against colon cancer.
Carrots are also widely considered to be high on the glycaemic index (GI), as is pumpkin, which may cause concern to some people.  The GI of carrots, however, varies, with cooked carrots having the lowest, at approximately 39 (below 40 is considered to be low) and the glycaemic load (GL) is extremely low, at 3 (please see our blog on sugars for further explanation of GI and GL).  The blood regulating properties of ginger, included in this recipe, further mitigate the risk of blood sugar spiking.
Choose organic carrots if possible, to minimise pesticide residue and always check freshness, evident by vibrant colour and crispness.  Carrots which have been stored to the point of being limp have little nutritional value.  That is, if they look lifeless, they generally are.