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Creamy Carrot Soup

I love this immunity boosting carrot soup packed with flavour. It is a perfect soup for the cold weather and to warm the insides like those diabetic fingers 👐. This healthy soup is a perfect starter or a meal on its own with a side of roasted veggies or an egg frittata.

Carrots are a super-duper food - doesn't every mother say they "carrots make your eyes better." Seriously, when you are feeling run down and need to boost your immunity, carrot soup has vitamin C and other secret 🤫 ingredients to recharge your body.

“Carrot Soup is so versatile, and you can experiment with different spices like curry powder, turmeric, cumin or nutmeg.”

My creamy version of carrot soup blends together the ingredients, so it's a bang in the mouth. I suggest stirring in plain yoghurt at the end to give it some tang and add to the creaminess. You can use your choice of yoghurt like coconut, soya or regular Greek style. My carrot soup also satisfies a sweet craving without spiking your blood glucose. Therefore, it is a perfect diabetic food for lunch or dinner or even a healthy starter for Christmas dinner.


Healthy Creamy Carrot Soup

Yield: 5 servings

Serving: 300g (1 1/3 cup)

Nutrition: 16g carbs


  • 700g (about 7 medium carrots) roughly chopped

  • 1 small onion roughly chopped

  • 1 garlic clove minced

  • 1 thumb-sized fresh ginger, peeled and diced*

  • 600ml vegetable stock

  • Zest from 1 orange

  • 1/2 teaspoon turmeric

  • 1 teaspoon coconut oil or olive oil

  • 100g your choice of plain yoghurt**

  • a small handful of chopped coriander


  1. Heat oil in a medium pot over medium heat. Add onions and saute for a couple of minutes until soft.

  2. Add ginger, garlic and carrots to the pot and cover with a lid allowing vegetable to sweat for 3 - 5 minutes.

  3. Pour in vegetable stock along with turmeric and simmer on medium-low for about 15 minutes.

  4. Once carrots are tender, remove the pot from the stove and blend together with chopped coriander- preferably with a handheld blender.

  5. Once the soup is blended, stir in the yoghurt and orange zest. If the soup is too thick, add some extra water or vegetable stock.

  6. Season with salt and pepper to your liking. Top with a dollop of yoghurt, pumpkin seeds or extra coriander.


*Substitute fresh ginger for about 1 teaspoon of powdered ginger - remember less is more, so start with a little at a time.

**If you are vegan use plain coconut or soy yoghurt.


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