Recipes » Soups » Whole Food, Plant-Based Carrot Ginger Soup
T. Colin Campbell Center for Nutrition Studies


  • 1 cup chopped onions
  • 2 cloves garlic, finely chopped
  • Dash of pepper
  • Dash of cayenne pepper
  • 2 heaping cups chopped carrots
  • 4 cups low-sodium vegetable broth
  • Juice from half an orange
  • 2–3 Tbsp grated fresh ginger


  • 1. Heat a large stock pot over medium heat. Add the onions and sauté for 5 minutes until the onions turn translucent. Add water 1 to 2 tablespoons at a time, as needed, to keep the onions from sticking to the pan.
  • 2. Add garlic, pepper, cayenne pepper, and cook for another minute.
  • 3. Add the carrots and cook for 5 minutes.
  • 4. Add the remaining ingredients, cover, and simmer for 30 minutes, until carrots are very tender.
  • 5. Blend with an immersion blender or high-speed blender until the consistency is smooth.

Cooking Tips

  • 1. You can store this soup in an airtight container in the refrigerator for up to a week, or freeze the leftovers.

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