by: Victoria Frosini, MS, CPT

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She earned her Master’s of Science degree in Nutrition and Dietetics in 2013, where she conducted extensive research in weight loss, social support and cognitive behavioral therapy.

Curried Carrot and Spicy Ginger Soup

Make a soup swap for lunch or dinner

Curried carrot and spicy ginger soup is incredibly simple and perfect for cold afternoons and wintery nights. This recipe is part of our reboot & refocus program.  In this plan, we suggest swapping out 4-5 meals per week with a voluminous vegetable based soup. It’s satisfying, packed with antioxidants, and slightly spicy.

Why homemade soup tastes 10x better

This vegetarian show stopper starts with developing intense layers of carrot flavor. In fact, the secret to all homemade broths, soups, and stews is achieving a robust flavor base that enhances the soups taste composition.

First, we roast whole organic carrots for 20 minutes to caramelize and bring out the vegetable’s natural sweetness. After 20 minutes, remove the carrots from the oven, allowing them to cool. Chop the carrots into small pieces and set aside.

In a cast iron dutch oven sauté celery, onion, ginger, and garlic before adding madras curry powder and cayenne pepper. Once the veggies sweat, transfer the oven roasted carrots to the pan and add 4 cups of low sodium vegetable broth.  Season with salt and pepper, and allow the soup to simmer. As the soup cooks, finish it with a punch of acid from half of a lemon and a teaspoon of grated lemon zest. Grab an emersion blender or Vitamix and pulse the soup until smooth and creamy.

Make this a meal

For added protein we top our bowl with non-dairy greek yogurt. You can also add a handful of crispy garbanzo beans (recipe coming soon!!) or black beans. We love fresh dill, parsley and cilantro as a garnish.

Smart Tip:

Carrots are jam packed with antioxidants. According to the USDA one cup of carrots provides:

Approximately 50 calories and 100% of RDA for vitamin A.

  • 1069 micrograms (mcg) of vitamin A
  • 7.6 vitamin C
  • 42 mg of calcium
  • 0.38 mg of iron
  • 15 mg of magnesium
  • 45 mg of phosphorus
  • 410 mg of potassium
  • 88 mg of sodium
  • 0.31 mg of zinc
  • 24 mcg of folate
  • 16.9 mcg of vitamin K

Curried Carrot and Spicy Ginger Soup



  • 2 tbsp extra virgin olive oil
  • 1 pound organic whole carrots
  • 2 stalks celery
  • 1 cup chopped yellow onion
  • 2 cloves whole garlic
  • 1 tbsp chopped fresh ginger
  • 2 tbsps hot curry powder
  • 1/8 tsp cayenne pepper (optional)
  • 4 cups organic vegetable broth
  • 1/4 cup chopped parsley, dill, or cilantro
  • Pepper to taste
  • Salt to taste
  • 1 whole lemon + zest


  • Peel whole carrots
  • Heat oven to 400 degrees
  • Toss carrots with olive oil, salt & pepper, and roast for 20 minutes until soft and caramelized
  • Heat extra virgin olive oil
  • Sauté celery and onions until soft and translucent
  • Add roasted carrots from the oven
  • Add garlic & fresh ginger
  • Add curry & 4 cups of vegetable broth
  • Simmer for 30 minutes until the vegetables are completely soft
  • Add salt and pepper to taste
  • With an emersion blender or Vitamix, puree the soup until creamy
  • Zest & squeeze 1/2 lemon and serve

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