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Carrot-Ginger Soup

Courtesy Ed Harris
Cook Time:
40 mins
Prep Time:
10 mins

Chef notes

This healthy carrot soup recipe is packed with antioxidants and anti-inflammatory properties. Serve with buttered toast or salad.

Technique tip: Use a hand blender for a course soup and high-powered blender for a smoother soup.


  • pounds carrots, peeled and cut into 1-inch pieces
  • 3 tablespoons vegetable oil, divided
  • 2 teaspoons kosher salt
  • 1 teaspoon freshly ground black pepper
  • 2 cups onion, chopped
  • 3 cloves garlic, minced
  • 2 sprigs fresh thyme, leaves only
  • 1 tablespoon fresh ginger, grated
  • 2 cups vegetable broth, low sodium or house made
  • cups water
  • 1/2 cup non-dairy milk
  • roasted sunflower seeds, non-dairy yogurt and chives, to serve



Preheat oven to 450 F. Line a baking sheet with parchment paper, spray with nonstick and set aside.


In a mixing bowl, toss carrots with 2 tablespoons of the vegetable oil and sprinkle with 1 teaspoon kosher salt and 1/2 teaspoon black pepper. Toss to make sure that they are fully coated. Place carrots on a sheet pan lined with parchment paper. Roast in the oven for about 20 minutes or until done.


Heat a tablespoon of oil in a medium saucepan over medium heat. Add in onion, garlic, thyme, ginger and sauté about 6-8 minutes or until lightly caramelized.


When the carrots are fully roasted add them into the pot and stir.


Pour in the vegetable broth, water, milk and the remaining salt and pepper. Give it a quick stir. Put the lid on, bring to a boil and then let it simmer for about 8 minutes or so. Check seasoning.


Off the heat, carefully puree the vegetables using an immersion or high-speed blender.


Garnish with roasted sunflower seeds, non-dairy yogurt and chives.