Warm Your Heart and Belly with Carrot and Ginger

Carrot and Ginger Soup

This time of year, soup is the perfect way to get good nutrition in a feel good kind of way! This Carrot Ginger soup is the perfect mix of sweet and spicy, while the Cashew Cream adds texture and another layer of tasty goodness.  Here are a few of the benefits of this soup:

Carrots: Contain Beta Carotene and Vitamin A along with excellent levels of Vitamin K, biotin and fiber, not to mention Vitamin C. The antioxidant quality of carrots helps protect aging cardiovascular disease and certain cancers. Helps visions by providing protection against macular degeneration and cataracts.

Ginger:  A warming spice, it can add heat to the body during the cold winter months!  It also helps soothe the intestinal tract and helps to reduce general inflammation in the body.

Spice it Up: The various spices in this soup add heat but all contribute to aide digestion.  This can be helpful in winter months when we tend to eat heavier foods.

Cashews: Good source of many minerals, including iron and zinc, and are also a good source of biotin and protein.


This recipe is in two parts, soup and cashew cream.


  • 2 tablesppons extra virgin olive oil

  • 2 cups chopped yellow onions

  • 3 pounds carrots washed and cut into 1-inch pieces

  • 2 teaspoons grated fesh ginger

  • ½ teaspoon curry powder

  • ¼ teaspoon ground cumin

  • 1/8 teaspoon ground cinnamon

  • 1/8 teaspoon ground allspice

  • 1/8 teaspoon ground coriander

  • 1 small inch of red pepper flackes

  • 8 cups cold water or vegetable broth

  • 1 teaspoon sea salt

  • 1/8 teaspoon maple syrup (optional)

Cashew Cream

  • 1 cup raw cashews

  • 1 cup water

  • 2 teaspoons fresh lemon juice

  • ¼ teaspoon sea salt

  • Pinch of freshly grated nutmeg


In 6-to-8 quart pot, heat the olive oil over medium heat.  Add the onions with a pinch of alt and saute until golden.  Add the carrots, ginger, curry, cumin, cinnamon, allspice, coriander, and red pepper flakes and stir to combine.  Deglaze the pan with 1 cup of water or broth, then add the remaining 7 cups of liquid and 1 teaspoon of salt.  Cook until the carrots are tender, about 20 minutes.

In a blender, puree the soup in batches, adding the cooking liquid first and then the carrots.  Blend until very smooth.  Add additional liquid to reach the desired thickness.  Return to the pot, add the maple syrup and reheat slowly.  Does it need a squeeze of lemon, a pinch or two of slat, or a drizzle of maple syrup?

To make the cashew cream, grind the cashews in a mini food processor or nut grinder.  Put the water in a blender.  Add the ground cashews, lemon juice, salt, and nutmeg.  Blend until very smooth, about 3 minutes.  To serve, ladle the soup into bowls and drizzle Cashew Cream on top.

Serving Data

Serves: 6; Per Serving:  Calories: 207; Total Fat 11g (2 g saturated, 6 g monounsaturated); Carbohydrates: 25 g; Protein: 5 g; Fiber: 6 g; Sodium 491 mg

Recipe Source

Rebecca Katz, One Bite at a Time: Nourishing Recipes for Cancer Survivors and Their Friends (2008)   Celestial Arts: Berkeley, CA