Whether it’s warming up or cooling off in your neck of the woods this Ginger and Carrot Soup recipe delivers a delicious dose of veggies and fiber. Serve warm or chilled, you’ll love the fresh flavors of carrot, ginger, and lime, mixed with a bit of creaminess from gut-friendly yogurt (go for Greek yogurt for even more protein). Pair with a sandwich for a complete meal, or enjoy as a light snack.

Ginger and Carrot Soup
2 tablespoons olive oil
1 medium onion, chopped
1 2-inch piece fresh ginger, peeled, grated
1 clove garlic, sliced
2 pounds carrots (10 to 12), sliced
6 cups low-sodium vegetable broth
Juice of 1 lime, plus lime wedges for garnish, optional
1 cup plain yogurt (not nonfat)
Salt and freshly ground black pepper

1. Warm oil in a pot over medium heat. Add onion; sauté until softened, 6 to 8 minutes. Add ginger and garlic; sauté until fragrant, about 1 minute.

2. Raise heat to medium-high; stir in carrots. Pour broth into pot, cover and bring to a simmer. Remove cover, reduce heat to medium to maintain a simmer and cook until carrots are very tender, about 25 minutes. Remove soup from heat and let cool slightly.

3. Working in batches, purée soup in a blender until smooth. Transfer to a large bowl, cover and refrigerate until chilled, at least 2 hours.

4. Just before serving, stir in lime juice and yogurt. Season with salt and pepper. Serve chilled, garnished with lime wedges, if desired.

Makes 8 servings, 1 cup each.

Nutritional Info: Calories 114 | Fat 5 g | Saturated Fat 1 g | Protein 2 g | Carbs 17 g | Fiber 4 g
Nutritional information is provided by Health.com

Have you made a chilled soup before? What’s your favorite way to enjoy it? Share your ideas in the comments below!

Keep Moving,
– Team Fitstar

  • Shams

    How can I make low sodium vegetable broth, so as to avoid store-bought variety(which maybe less healthy)?

    • Liz

      Make from veggies already in the fridge. You can collect veggies that are getting old and put them in a ziploc bag in the freezer until you have enough to boil up a stock!

    • Laurie

      Or, you can save up all the ends of the veggies you would usually throw away (ends of carrots, onion tops, celery and garlic ends, etc) store them in a bag in the freezer and when you have enough, throw them in a pot with water.

    • http://fitstar.com/ Fitstar

      Hey, Shams – Laurie and Liz listed great options below. Simply take vegetables and/or vegetable remnants, add water to cover, and bring to a boil. Then, reduce the heat and simmer for a couple hours or so. If you have a slow cooker, you can place veggies and water in that overnight on low for 8-10 hours.

      Whole Foods has a nice recipe to follow — http://www.wholefoodsmarket.com/recipe/homemade-vegetable-broth

      Hope you enjoy the soup – and broth!

  • Deborah Bryant Knight

    Why wait until ready to serve to add the yogurt? This soup sounds great for a cool, light lunch on a hot summer day. I think a diced up apple would give it a bit of natural sweetness too. My immersion blender will work perfectly in mixing it too.

    • http://fitstar.com/ Fitstar

      Hello, Deborah! You’re absolutely correct – your immersion blender will be great for this. Adding apple sounds tasty, too – if you try it please let us know how you like it! You could certainly add yogurt whenever you want, but we do like the idea of stirring in the yogurt gradually before serving so you’d enjoy bites of soup with and without the yogurt.

  • Debbie Adler

    Why not non-fat yogurt? Just curious.