Plant-Based Creamy Carrot Soup with Warm Spices
This simple plant-based carrot soup is full of warm, satisfying flavor. Spicy ginger balances the delicate sweetness of fennel. Coriander adds a subtle herbaceous flavor. And, turmeric adds golden color. This healthy vegan recipe is full of immunity-boosting ingredients.
Immunity-Boosting Foods: Carrots, Ginger, Turmeric, Coriander
Eating a whole foods, plant-based diet has been linked to a stronger immunity. Colorful fruits and vegetables are full of healthy antioxidants. Plus, using natural spices and ingredients like ginger help boost the immune system even more. This Creamy Carrot Soup has lots of immunity-boosting foods:
- Carrots: Carrots have beta-carotene, an antioxidant that helps your body fight disease. Beta-carotene is what gives carrots their bright orange color. It can also be found in other orange foods like pumpkin and sweet potatoes.
- Ginger: Ginger has been linked to reduced inflammation. Plus, ginger has antioxidant properties that has been linked to fighting cancer. While more research is needed, ginger makes a lovely, spicy addition to your stir-fry, soups, and baked desserts.
- Turmeric: Turmeric has been shown to improve the body’s antibody response. When disease attacks the body, you produce antibodies the help fight it. This immunity-boosting characteristic has meant turmeric has had beneficial effects in treating arthritis, allergy, asthma, atherosclerosis, heart disease, Alzheimer’s disease, diabetes, and cancer.
- Coriander: Coriander contains antioxidant compounds that help reduce inflammation and boost immunity. These compounds, compounds include terpinene, quercetin, and tocopherols, have shown cancer-fighting effects in research studies.
Chef Katie’s Plant-Based Cooking Tips for Creamy Spiced Carrot Fennel Soup with Ginger, Turmeric, and Coriander:
Organic Baby Carrots: If you don’t feel like peeling a bunch of carrots, use organic baby carrots for this recipe. They’re already peeled and naturally have sweet carrot flavor. I use this trick all of the time!
Freezer-Friendly: This soup is incredibly freezer-friendly. Make a big batch and freeze extras for future meals.
High-Speed Blender: A good, quality high-speed blender is a great investment for your plant-based kitchen. You’ll use it to make creamy cashew sauces, oil-free dressings, pureed soups, and quick smoothies. Choose one that fits your budget and has good reviews from chefs and home cooks.
You’ll love this Creamy Spiced Carrot Fennel Soup. It is:
- Full of Warm, Detoxifying Flavors
- Easy to Make
- Freezer-Friendly
- Great way to use up carrots
- Perfect for when you’re feeling sick
Creamy Spiced Carrot Fennel Soup with Ginger, Turmeric, and Coriander
- Easy
- Servings: 60
- Ready In: 30 minutes
- Yield: about 10 to 12 cups
Enjoy this on its own or pair with Kale Waldorf Salad or Big ‘Ole Italian Salad for a healthy, plant-based, oil-free dinner.
If you love this spicy Carrot Recipes, you’ll also love: Za’atar Spiced Rainbow Carrots, Golden Stuffed Sweet Potatoes with Cauliflower and Ginger and Detox Napa Cabbage Soup
Enjoy!
Creamy Spiced Carrot Fennel Soup with Ginger, Turmeric, and Coriander
Ingredients
- 1 medium fennel bulb
- 2 inches ginger root peeled and chopped (about 2 tablespoons)
- 2 teaspoons ground coriander
- 2 teaspoons ground turmeric
- 2 pounds organic carrots peeled and chopped
- 1 shallot
- 2 sprigs fresh thyme
- 4-6 cups vegetable stock as needed
Instructions
To trim the Fennel:
- Separate the fennel bulb from the fronds. Use a peeler to peel just a layer of skin off the fennel. Trim the root and remove the core. Chop the fennel. Pluck a few fennel fronds for garnishing the finished soup.
To make the Creamy Spiced Carrot Fennel Soup with Ginger, Turmeric, and Cardamom:
- In a medium pot, combine the the fennel, ginger, coriander and 1 cup of the vegetable stock. Cover over medium heat, covered, until aromatic and fennel is soft, about 10 minutes.
- Add the carrots, shallot, thyme, and 3 cups vegetable stock.
- Cover and bring to a boil. Reduce to simmer. Cook until carrots can be mashed, about 10-15 minutes.
- Remove the thyme stem. The thyme leaves should have fallen off. If not, strip them off the stem.
- Using an immersion blender or stand blender, puree the soup until smooth. Add more vegetable stock, as needed, to reach a smooth consistency. Taste and adjust seasoning as needed.
- Return to the stove and keep warm until ready to serve.
- Garnish with fennel fronds to serve.
Notes
| Nutrition Facts | |
|---|---|
| Servings 6.0 | |
| Amount Per Serving | |
| calories 102 | |
| % Daily Value * | |
| Total Fat 0 g | 0 % |
| Saturated Fat 0 g | 0 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 623 mg | 26 % |
| Potassium 734 mg | 21 % |
| Total Carbohydrate 23 g | 8 % |
| Dietary Fiber 5 g | 21 % |
| Sugars 12 g | |
| Protein 3 g | 5 % |
| Vitamin A | 225 % |
| Vitamin C | 29 % |
| Calcium | 6 % |
| Iron | 6 % |
| * The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA. | |
Shopping and Gear List
- Organic Turmeric Root Powder w/ Curcumin
- Anthony’s Organic Ground Ginger Root
- Grow ‘n Serve Microgreen Kit – Attractive Table Centerpiece Planter Tray
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Hi. The https://plants-rule.com site is great: it has a lot of
valuable information and is easy to find.
Thanks and hugs!
I’m very interested in making this soup, but would like to use more fennel bulb for the amount (2#) of carrots. Do you feel that your recipe balance would be thrown off by adding another bulb of fennel?
Go for it! Especially if you like that fennel flavor, another bulb would be lovely