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Eat Well Mar. 18. 2014
Soups

Carrot Orange & Ginger Soup

Mar. 18. 2014
Soups
McKel Hill

McKel Hill

MS, RDN, LDN, Dietitian

Carrot Orange & Ginger Soup is a delicious spring style soup for the warmer seasons approaching us. It’s incredibly light and refreshing with sweet carrots and hints of citrus and warming ginger. The official first day of spring is just around the corner and I’ve been in the mood for celebrating spring produce in any way I can with recipes- including springtime soups!

Carrot Orange & Ginger Soup is loaded with heaps of vitamin A especially from the carrots, vitamin C from the oranges, and warming ginger which provides digestive aid amongst other health benefits. Not only is this soup nutrient dense, but it’s also low in calories, which may come at a perfect time for most who are trying to “slim” for spring and summer. Most of us don’t associate soup recipes for the spring and summer months of the year, I hope that with this recipe is can be a new favorite to enjoy!

Serve with |

  • A dollop of Classic Cashew Cheese in the middle
  • Garnish with fresh cut chives, pumpkin seeds, walnuts, pine nuts, hemp seeds, more orange zest
  • Dip Nourishing Nut & Seed Bread into it, one of my favorite ways to enjoy this!
  • Serve with gluten free crackers on the side
  • Serve chilled or warm

The amazing thing about this soup is the flavor translates really well both eaten cold/slightly chilled or warm/hot. I accidentally found this out this past week! I’ve been moving from one home to another and at the same time remodeling the kitchen, bath, and completely painting our entire home- a lot of fun yet tiring work and not a lot of time to cook. I batch cooked this Carrot Orange & Ginger Soup on Sunday in preparation for our busy week ahead; I had no way of heating this soup but still enjoyed it slightly chilled, it tasted just as amazing if not more so when warmed.

TIP // although you could skip the entire steps that deal with cooking and make this an all raw soup (it’d still taste fantastic), carrots are one of few vegetables that actually increase in nutrition with cooking!

 

Carrot Orange & Ginger Soup
Recipe Type: soup, entree
Author: McKel Hill, MS, RD, LDN
Prep time:
Cook time:
Total time:
Serves: 8
A creamy, light and refreshing carrot soup with hints of ginger and citrus.
Ingredients
  • 1 1/2 lbs. raw carrots, chopped
  • 3 cups vegetable stock
  • 3 cups filtered water
  • 1 whole orange (about 1 cup)
  • 1/2 cup sweet onion, chopped
  • 1 stalk celery, chopped
  • 2 cloves of garlic, chopped
  • 3-4 dates, pitted (adjust to sweeten)
  • 1 1/2 inch fresh ginger root
  • 2 tablespoons coconut oil
  • 1 tablespoon orange zest
  • 1 teaspoon sea salt (to taste)
  • GARNISH // pumpkin seeds, hemp seeds, fresh cilantro, Classic Cashew Cheese
Instructions
  1. In a large soup pot, on medium heat add coconut oil, garlic, onions, sea salt, and celery to soften. Cook for about 5-8 minutes.
  2. Add chopped carrots and cook for about 10 minutes allowing the vegetables to slightly caramelize.
  3. Add vegetable stock and filtered water.
  4. Cook until the carrots are fork tender, about 15 minutes.
  5. Carefully pour the hot liquids with vegetables in a high speed blender (or if you have an emersion blender you may use this as well) with all remaining ingredients and blend until smooth.
  6. At this point, add the orange and fresh ginger and blend again until smooth. You can adjust the liquid at this point, if you like a thinner soup just add more water or leave it be and the soup will be thicker.
  7. Reheat as needed on the stovetop or else store in the fridge for leftovers!
  8. Garnish with your favorite seeds and fresh herbs or cashew cheese.
  9. Enjoy!
Serving size: 1 cup (1/8th recipe) Calories: 64 Carbohydrates: 12 (net 9) Sugar: 5 Fiber: 3 Protein: 1
Notes
LOWER SUGAR // don’t use dates[br]THINNER // add more liquid

I hope you all love this recipe as much as I’ve been loving it! I made a huge batch of it this past weekend in preparation for our big move, it’s been a life saver to keep my body fueled and belly happy with nourishing foods. Stay tuned, I promise to share pictures of our new digs (and my mini dream kitchen!) soon 🙂

xx McKel

The Recipe

Serves 8

Print

Ingredients:

    • 1 1/2 lbs. raw carrots, chopped

 

    • 3 cups vegetable stock

 

    • 3 cups filtered water

 

    • 1 whole orange (about 1 cup)

 

    • 1/2 cup sweet onion, chopped

 

    • 1 stalk celery, chopped

 

    • 2 cloves of garlic, chopped

 

    • 3-4 dates, pitted (adjust to sweeten)

 

    • 1 1/2 inch fresh ginger root

 

    • 2 tablespoons coconut oil

 

    • 1 tablespoon orange zest

 

    • 1 teaspoon sea salt (to taste)

 

    • GARNISH // pumpkin seeds, hemp seeds, fresh cilantro, Classic Cashew Cheese

 

Directions:

 

    1. In a large soup pot, on medium heat add coconut oil, garlic, onions, sea salt, and celery to soften. Cook for about 5-8 minutes.

 

    1. Add chopped carrots and cook for about 10 minutes allowing the vegetables to slightly caramelize.

 

    1. Add vegetable stock and filtered water.

 

    1. Cook until the carrots are fork tender, about 15 minutes.

 

    1. Carefully pour the hot liquids with vegetables in a high speed blender (or if you have an emersion blender you may use this as well) with all remaining ingredients and blend until smooth.

 

    1. At this point, add the orange and fresh ginger and blend again until smooth. You can adjust the liquid at this point, if you like a thinner soup just add more water or leave it be and the soup will be thicker.

 

    1. Reheat as needed on the stovetop or else store in the fridge for leftovers!

 

    1. Garnish with your favorite seeds and fresh herbs or cashew cheese.

 

    1. Enjoy!

 

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Did you try it out?

Share Your Thoughts & Images

  • Carrot orange and ginger…Yum! Such a nice combination 🙂

    Bianca

    http://www.thegreencreator.com

  • McKel you have a beautiful blog. Your recipes always sound fantastic. Especially this one! Carrot-ginger soup is a fav of mine. Can’t wait to try it!

    • Thank you SO much Rebecca for the kind words. This is one of my favorite soups- I hope you enjoy it as well! xx mh

  • This sounds so tasty! I love these flavours so it’s got to be done 🙂

    Sophie
    http://what-sophie-said.blogspot.co.uk/
    xxx

  • This sounds divine! I have made plenty of carrot soups in the past but I have never made one with orange! I can’t wait to try this!

  • Carrot and ginger soup is my all time favorite! I never thought about adding orange but I can imagine it tastes very good 🙂

  • This looks amazing!! And your photography is so beautiful!! Hope that you have a great day!! 🙂

  • Charlotte

    I tweeted that this was bookmarked as my weekend dish to make…. I added some cumin seeds along with the onion and garlic, and garnished it with some spring onion – deeeeeelish! The orange zest really lifted it!
    Just a thought….I was wondering if this soup, having carrots as a base, will it be high in GI?

    Otherwise, fab recipe 🙂
    x

    • Excellent! So glad you enjoyed this one, it’s so delicious. There’s great fiber in this soup and if you add healthy fats or eat this alongside a meal, it’s far from being high GI 😉

  • pam

    Love your website! You mentioned you cooked a big batch of this. If I portion it out, will it freeze well?

  • Judy

    Hi –
    I recently found your website and enjoy it.
    Quick question: when do you add the dates? At the blender stage with the ginger?

  • laura

    Hi, I recently made this recipe and absolutely loved it. I will definitely make it again. Thank you.

  • Is the whole orange blended into the soup, rind and all?

  • mpk

    I made this soup over the weekend to have for the week and it is soo delicious! Although I don’t know how long it will last because my fiance loved it so much! I didn’t have any dates so I just use a drop of stevia and it tasted delicious!

  • Zee

    This looks great. I’m going to skip the orange, but will add extra orange zest. I think the flavor/ scent would work well, but I want to avoid things that taste sweet in the near future. (An experiment I’m doing. I know our brains get a huge boost of endorphins from sweet tasting foods, so I’m going to cut things that taste sweet, caloric or no, except on holidays and birthdays, and see if it reduces my cravings for sweet things. You know, addictive patterns and all that.) I’ll tell you how it is!

  • Aarati

    This was really yummy! Thanks for sharing.

  • Mel

    Just tried this recipe tonight as I was craving hot orange and also had a glut of carrots – it is absolutely delicious and so different. Thank you – it isn’t often you follow a recipe from the internet to the letter and find it to be so successful.

    • I’m so glad you gave this a try and enjoyed it, it’s one of my favorites when I have extra carrots on hand. 🙂

  • val

    Hi
    I am new to your website and at firs,t I was pulled in by the flour-less chocolate cake recipe- which I am planning to make for New Year’s Eve Celebration; but, I made this soup and OMG such deliciousness!! Everyone was raving about so it’s definitely a keeper. I have to say I forgot to put the dates in but it didn’t take away from the light yet rich flavor of the soup. The coconut oil is very subtle and lets everything keep it’s flavor. We loved it! Thank you!! Definitely looking forward to the cake!! Thanks again

    • Thank you so much for joining me here, so great to have you and thanks for trying my recipes! Glad you enjoyed them : )

  • The instructions you have mentioned here for making this soup are very easy so anyone can make this recipe.

  • Rielly

    Made this soup and the family absolutely loves it!! Plan to make many more of your recipes in the future 🙂 thanks!!!
    -Rielly

  • Chris

    Sounds amazing. I’m about to make this, how much fat is in this recipe?

  • Joanna

    I have just made a big batch of this to store in tupperware for easy peasy dinners and lunches during the week – absolutely delicious! I was worried the orange and dates would make the soup too sweet, but they actually balance out the carrot so nicely. Passing on the recipe to my friends, thanks so much for posting!

    • Thank you for trying Joanna and sharing with your friends! I love this one too- you can even add lemon juice upon serving for a little tang 😉 x

  • Kerri

    When you say one whole orange, you mean the whole orange with skin and everything? or just the juice of one whole orange?

    • McKel Hill

      No, not the skin! Haha, just the orange fruit 😉