Carrot and ginger soup

Carrot and ginger soup with potato, orange and coconut milk: creamy, gently spiced and great for everyday meals. A simple recipe with vegetable stock, garlic and onion.

At a glance

• Serves 3
• Prep time: 10 min
• Cooking time: 20 min
• Total time: 30 min
• Calories: 150 kcal per serving
• Protein: 3 g
• Fat: 6 g
• Carbs: 22 g

Ingredients

• 600 g carrots
• 1 medium potato
• 1 onion
• 2 garlic cloves
• 1 walnut-sized piece of ginger
• Juice of 1/2 unwaxed orange
• 700 ml vegetable stock
• 1 tbsp olive oil or ghee
• Salt, black pepper
• A little coconut milk to garnish

Method

You’ll need: saucepan · stick blender · chopping board · knife · ladle

1. Wash the carrots, potato, onion, garlic and ginger, peel if needed and cut into rough pieces.
2. Heat the olive oil or ghee in a saucepan and briefly sweat the onion, garlic and ginger until fragrant.
3. Add the carrots and potato, pour in the vegetable stock and simmer everything gently until the veg is soft.
4. Blend the soup until smooth and season to taste with orange juice, salt and black pepper. If it's too thick, add a little more stock.
5. Warm it through again briefly and check the texture, so it ends up creamy and smooth.
6. Ladle into bowls and finish with a little coconut milk. Add some black pepper if you like.

Good to know

A soup like this is just the thing when it's grey outside or the day has been long. It's soft, warm and has just the right little kick.

Swaps

Potato → cauliflower (less starchy, also brings fibre). Coconut milk → coconut or sheep's milk yoghurt (a little more protein or less fat, depending on the type). Orange → apple (milder sweetness, also provides fibre). Ghee → olive oil (mainly monounsaturated fats).

Allergens

The recipe is naturally gluten-free if the vegetable stock is gluten-free; some people react to coconut. Tone down the ginger heat for children; in pregnancy, use fresh, well-washed ingredients and pasteurised products. Contains: milk (ghee).