There’s nothing quite like a bowl of liquid sunshine to brighten a chilly day. This Ginger, Carrot, and Yam Soup is exactly that! Its stunning golden-orange hue isn’t just for show; it’s a sign of the incredible, immune-boosting vitamins packed inside. With a gentle warmth from the ginger and a surprising hint of sweetness from orange and apple, this soup is pure, velvety comfort in a bowl. It’s simple, wholesome, and guaranteed to make you feel good from the inside out.
Ingredients
• Makes 9 cups / 2.25 L
• 1 tbsp / 15 mL coconut or olive oil
• 1/2 small onion, sliced
• 1/4 cup / 60 mL chopped ginger
• 4 cups / 1 L water
• 4 cups / 1 L chopped carrots
• 2 cups / 500 mL peeled, chopped yams
• 1 medium orange, peeled, seeded, and chopped
• 2 tsp / 10 mL whole coriander seed, or 1 tsp / 5 mL ground coriander
• 1/2 tsp / 2 mL salt
• 1/4 tsp / 1 mL allspice
• 1/4 tsp / 1 mL nutmeg
• 1/2 cup / 125 mL apple juice
Instructions
1. Heat the oil in a large pot or Dutch oven over medium heat. Add the sliced onion and chopped ginger, cooking for 3-5 minutes until softened and fragrant.
2. Pour in the water and add the chopped carrots, yams, orange, coriander, salt, allspice, and nutmeg. Stir to combine and bring the mixture to a boil.
3. Reduce the heat to low, cover the pot, and let it simmer for 15-20 minutes, or until the carrots and yams are fork-tender.
4. Carefully transfer the soup to a blender in batches (or use an immersion blender directly in the pot) and blend until completely smooth and creamy.
5. Return the puréed soup to the pot. Stir in the apple juice and gently reheat over low heat until warmed through. Do not let it boil again.
Nutritional Information
• Per 1 cup / 250 mL serving: Calories: 98, Protein: 1 g, Fat: 2 g, Carbohydrates: 20 g, Fiber: 4 g, Sugar: 6 g, Sodium: 153 mg, Potassium: 543 mg, Vitamin A: 508 mcg, Vitamin C: 18 mg.
• Percentage of calories: 6% protein, 16% fat, 78% carbohydrate.
Pro Tips
• For an extra creamy and rich soup, stir in a splash of full-fat coconut milk along with the apple juice at the end.
• When blending hot liquids, remove the small cap from the blender lid and cover the opening with a folded kitchen towel. This allows steam to escape safely and prevents pressure buildup.
• Garnish with a swirl of coconut cream, a sprinkle of toasted pumpkin seeds, or fresh cilantro for added texture and flavour.
• This soup freezes beautifully. Pour cooled soup into freezer-safe containers and store for up to 3 months. Thaw and reheat gently on the stove.
FAQ
Q: Is this ginger carrot yam soup vegan
A: Yes, this soup is naturally vegan as written. It uses coconut or olive oil and contains no dairy or other animal products. For a creamy garnish, be sure to use a plant-based option like the suggested coconut cream.
Q: Can I use sweet potatoes instead of yams for this soup
A: Absolutely! Sweet potatoes are an excellent substitute for yams in this recipe. They have a similar texture and sweetness, and will blend just as beautifully to create a creamy, vibrant soup. The cooking time should remain roughly the same.
Q: How can I add more protein to this vegetarian soup
A: To make this a more protein-rich meal, you can stir in a cup of cooked red lentils during the simmering stage, or blend in a half-cup of cashews (soaked in hot water for 30 minutes first) for extra creaminess and protein. Topping it with toasted pumpkin seeds also adds a protein boost.
Q: How long does this carrot and yam soup last
A: This soup stores very well. You can keep it in an airtight container in the refrigerator for up to 5 days. For longer storage, it freezes beautifully for up to 3 months. Simply thaw it overnight in the fridge and reheat gently on the stovetop.
