85 Calorie Carrot Ginger Soup
Carrot ginger soup is an easy lunch or starter when you are trying to lose weight. Each serving is about 85 calories, so it fits into a calorie deficit without much thought, and there is no cream in it at all.
Nutrition values are estimates and may vary depending on ingredients and brands.
Why You’ll Love This Recipe
- About 85 calories per serving, easy to fit into a calorie deficit
- No cream, butter or oil
- Fresh ginger and a little orange juice for flavor
- One pot, ready in about 35 minutes
Ingredients
- 1 lb (450 g) carrots, peeled and chopped
- 1 medium onion (150 g), chopped
- 2 tablespoons (12 g) fresh ginger, minced
- 3 cloves garlic, minced
- 3½ cups (840 ml) low-sodium vegetable broth
- ¼ cup (60 ml) orange juice
- Salt and black pepper to taste
How to Make It
- Heat a large pot over medium heat. Add the onion and 2 tablespoons of water and cook for 3 to 4 minutes, stirring, until soft. Add a splash more water if it starts to stick.
- Add the ginger and garlic and cook for 1 minute until fragrant.
- Add the carrots and broth. Bring to a boil, then reduce the heat, partly cover and simmer for 15 to 18 minutes, until the carrots are very soft.
- Remove from the heat and blend until completely smooth with an immersion blender, or in batches in a regular blender with the lid slightly open so the steam can escape.
- Stir in the orange juice. Taste, season with salt and pepper, and serve hot.
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See What’s Inside →Illustrative image. Individual results may vary.
Tips & Substitutions
Cut the carrots evenly. Pieces of the same size cook at the same speed and blend smoother.
No fresh ginger? Use ¾ teaspoon ground ginger and add it with the garlic.
Lemon instead of orange. A squeeze of lemon juice works if you have no orange juice. The soup will taste a bit more sour.
Add a swirl on top. A spoonful of plain nonfat Greek yogurt adds creaminess and a little protein for about 10 calories.
Thicker or thinner. For a thinner soup, stir in a splash of water or broth after blending. For a thicker one, simmer it uncovered for a few minutes after blending.
How to Make It More Filling
Carrot ginger soup is light and low in protein, so it works best as a starter or a side. To make it a meal, add grilled chicken breast, baked tofu or a piece of white fish, plus a green salad. Add those to your total.
Storage
Store the soup in an airtight container in the refrigerator for up to 4 days. The ginger taste gets stronger the next day. Reheat on the stovetop over medium heat or in the microwave, stirring in between, and add a splash of water if it has thickened.
It freezes well for up to 3 months. Thaw overnight in the refrigerator before reheating.
Frequently Asked Questions
Can I use chicken broth instead of vegetable broth?
Yes. Low-sodium chicken broth works and keeps the calories about the same. The soup will taste a little richer.
Do I need to peel the carrots?
Peeling gives the smoothest texture and an even orange color. If your carrots are fresh, you can scrub them well and skip it.
Why is my soup not smooth?
The carrots probably needed more time. They should be soft enough to crush with a spoon before you blend. Blending on high for 30 to 45 seconds also helps.
Can I add coconut milk?
Yes. A ¼ cup of light coconut milk stirred into the whole pot adds about 10 calories per serving and makes it creamier.
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See What’s Inside →Illustrative image. Individual results may vary.
