Carrot & ginger soup

Carrot & ginger soup

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(43 ratings)

Prep: 15 mins Cook: 25 mins - 30 mins


Serves 4

Low-fat and warming, this bean and vegetable soup makes a healthy lunch or dinner - for even more nutrients, top with sliced almonds

Nutrition and extra info

  • Freezable
  • Healthy
  • Vegetarian

Nutrition: per serving

  • kcal293
  • fat12g
  • saturates1g
  • carbs31g
  • sugars19g
  • fibre8g
  • protein10g
  • salt0.9g
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  • 1 tbsp rapeseed oil
    Rapeseed oil

    Rapeseed oil

    If you want a light alternative to other cooking oils, rapeseed is a great choice and has…

  • 1 large onion, chopped



    Onions are endlessly versatile and an essential ingredient in countless recipes. Native to Asia…

  • 2 tbsp coarsely grated ginger



    Mainly grown in Jamaica, Africa, India, China and Australia, ginger is the root of the plant. It…

  • 2 garlic cloves, sliced
  • ½ tsp ground nutmeg
  • 850ml vegetable stock
  • 500g carrot (preferably organic), sliced



    The carrot, with its distinctive bright orange colour, is one of the most versatile root…

  • 400g can cannellini beans (no need to drain)
    Cannellini bean

    Cannellini bean

    can-a-leen-ee been

    Slightly kidney-shaped with squarish ends, cannellini beans are from Italy and are creamy white…

Supercharged topping

  • 4 tbsp almonds in their skins, cut into slivers


    arr-mund or al-mund

    Sweet almonds have a subtle fragrance that lends itself well to baking and also works well with…

  • sprinkle of nutmeg



    One of the most useful of spices for both sweet and savoury


  1. Heat the oil in a large pan, add the onion, ginger and garlic, and fry for 5 mins until starting to soften. Stir in the nutmeg and cook for 1 min more.

  2. Pour in the stock, add the carrots, beans and their liquid, then cover and simmer for 20-25 mins until the carrots are tender.

  3. Scoop a third of the mixture into a bowl and blitz the remainder with a hand blender or in a food processor until smooth. Return everything to the pan and heat until bubbling. Serve topped with the almonds and nutmeg.

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Comments, questions and tips

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6th Jan, 2020
This recipe, as others have stated, is really very bland. I had to add chilli flakes, dried coriander plus a handful of fresh coriander. There’s also too much stock by at least 100ml for my liking. Really disappointing. :(
Joanna Sas
8th May, 2019
couldn't taste the carrot to be honest... would put more next time and maybe a sweet potato as it wasn't sweet enough at all. I guess that's why they ask for organic carrots. Was too thin for my liking too
15th Apr, 2019
Tasty soup that looks lovely too. I used black eyed beans because that's what I had in the cupboard and it worked well.
9th Apr, 2019
Made this for a dinner party and everyone loved it. First time I had used cannellini beans.....superb as my wife cannot have dairy products.
19th Mar, 2019
Delicious! So creamy but bright/ fresh with the ginger and nutmeg - the carrots really shine too. I did add about a tsp of chilli flakes as I'm a chilli devil!
1st Oct, 2018
A lovely winter warmer. I didn't have cannelloni beans so used borlotti beans. I also added a small chilli and some ras el hanout. Served with courgette and cheese soda bread. Empty bowls all round.
clamcrab's picture
26th Jul, 2018
Lovely and filling. I didn't have cannelini beans last time I made this so I used kidney beans, which gave the soup a thicker, nuttier texture. I rinsed the beans as I don't think the starchy gunge should go in tbh.
30th Apr, 2018
I liked the addition of the beans. With the onion I added a stick of celery. Added a fresh chilli with the garlic. Before adding stock I added 1tsp of cumin and 1 of ground coriander. After blending I seasoned it. At the end I swirled a teaspoon of miso through it. In future I will add fresh coriander to the final dish.
19th Nov, 2017
good recipe. as with other below I added a chopped fresh chili at the same time as onions & garlic. also - i had no beans so subbed one large potato chopped up at the same time as the carrots. served / finished with some fresh coriander.
15th Oct, 2017
This is a good base for a recipe but I'd advise to add to it. I added a deseeded red chilli, a bunch of fresh coriander, salt and pepper and a couple of splashes of milk. I also cooked it for about 30 mins longer than the recipe stated as my carrots were pretty tough to start with.


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applepie16's picture
1st Jan, 2017
I added a tbsp of coconut oil and it tasted better than before.
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