Carrot Ginger Soup

PREP TIME: 10 minutes  COOK TIME: 20 minutes  SERVES: 8 (1-cup) servings 


Recipe from "Cooking with Trader Joe's Cookbook: Skinny Dish!": The bold touch of ginger in this soup gives it real personality. Ginger is especially helpful in easing digestion, which helps to relieve nausea, an upset stomach, and even motion sickness. The high carrot content helps you get nearly 300% of the daily requirement of vitamin A. All that for under 150 calories a serving! Health never tasted so good.

Per cup: 141 calories, 3.5 g total fat, 0.5 g saturated fat, 0 mg cholesterol, 270 mg sodium, 23.5 g carbohydrates, 7.5 g fiber, 8 g sugar, 5 g protein, 273% vitamin A, 12% vitamin C, 8.5% calcium, 6.5% iron

vegetarian Vegetarian vegan Vegan gluten_free Gluten Free 


  • 1 Tbsp olive oil
  • 4 cloves garlic, chopped
  • 1 small yellow onion, chopped
  • 1 large chunk of ginger, about the size of a golf ball, peeled and chopped
  • 4 cups water or vegetable stock
  • ½ tsp 21 Seasoning Salute or other salt-free spice blend (omit if using vegetable stock instead of water)
  • ½ tsp salt (omit if using vegetable stock instead of water)
  • 2 lbs carrots, washed, unpeeled, and cut into large chunks
  • 1 (15-oz) can garbanzo beans or white kidney beans, drained
  • 1 Tbsp agave nectar or pure maple syrup
  • 1 Tbsp Earth Balance Natural Buttery Spread, or other non-hydrogenated margarine


  • 1 In a large soup pot over medium-high heat, heat olive oil and sauté garlic, onion, and ginger for 5 minutes until onion becomes translucent.
  • 2 Add remaining ingredients and bring to a boil until carrots are soft. Blend soup in batches until entire pot is blended, and return it to the soup pot. Serve immediately, or reheat when you’re ready to enjoy it.
  • 3 Store leftovers in the fridge for up to 5 days, or in the freezer for up to 2 months.

Additional Notes

Tip 1: To peel ginger, use the edge of a small metal spoon rather than a peeler. The skin will come off easily around all the bumps and lumps. Tip 2: Don’t waste time finely dicing the garlic, onions, and ginger since you’ll be blending them later. Just chop them enough for the sautéing to bring out their wonderful flavors. Safety Tip: While blending hot soup, don’t fill the blender jar more than half full. Cover the lid with a dry towel, and hold it down with your hand while blending so the steam doesn’t shoot the lid (and soup) up to your kitchen ceiling. Depending on how powerful your blender is, you may need to use some force to keep the lid on.


Cooking with Trader Joe's Cookbook: Skinny Dish! by Jennifer K. Reilly, RD, available in October 2011:


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