Carrot Ginger Soup

Serves 4 (1½ cups per serving) 


  • 1 tbsp salted butter or olive oil
  • 1½ cups chopped onions
  • 3 cloves roughly chopped garlic
  • 1 tbsp grated fresh ginger
  • ¾ tsp salt
  • ½ tsp fresh ground pepper
  • 1 tsp fresh thyme, or ¼ tsp dried thyme
  • 1 bay leaf
  • ¼ tsp chili flakes
  • 4 cups sliced peeled carrots (about 1 lb)
  • 4 cups no-salt-added vegetable broth, divided
  • 2 tsp cider vinegar
  • Heavy cream, for finishing (optional)*


  1. Heat butter or oil in a medium pot over medium-low heat.
  2. Add onions, garlic, ginger, salt, pepper, thyme, bay leaf and chili flakes. Cook, stirring occasionally, until onions are softened and starting to caramelize, about 5 – 7 minutes.
  3. Increase heat to medium-high and add carrots and 3 cups broth, reserving remaining 1 cup. Bring to a boil, then reduce heat to medium-low and simmer until carrots are very tender, about 15 – 20 minutes.
  4. Remove from heat. Discard bay leaf.
  5. Purée soup using an immersion blender until smooth (alternatively, blend soup in batches in a blender). Return soup to medium-low heat. Add cider vinegar and remaining 1 cup broth and stir to combine. Bring to a simmer and cook just until heated through. If desired, drizzle each serving with 1 – 2 tsp cream and sprinkle with additional thyme.
  6. Serve and enjoy!

*Ingredient not included in nutritional analysis

Nutritional analysis per serving: 136 calories, 3 g fat, 2 g protein, 26 g carbohydrate (21 g available carbohydrate), 5 g fibre, 572 mg sodium 

Plate portions: 3 vegetables