10-Ingredient Turmeric, Ginger, and Carrot Soup

Updated: September 6, 2022

Imagine the comforting smell of ginger wafting through your home…

Watching the sun go down over the leaf-strewn garden as your saucepan bubbles and gurgles softly on the stove…

And sitting down to a cozy bowl of bone-healthy soup with your family…

Sounds good, right? Fall is almost here, and this turmeric, ginger, and carrot soup is the perfect recipe to welcome the change of season.

You only need 10 ingredients for this carrot soup recipe. And they really pack a bone-health punch.

Fragrant turmeric and ginger both possess anti-inflammatory properties. And if you’re a regular reader of the AlgaeCal blog, you’ll know chronic, low-grade inflammation causes bone loss! As for carrots, they’re chock-full of the antioxidant beta-carotene. Plus, carrots provide a whole host of other nutrients, including manganese, copper, and vitamin E. All essential nutrients for healthy bones!

And to top it off, the spices pair wonderfully with the sweetness of the carrot. Let’s start cooking.

10-Ingredient Turmeric, Ginger, and Carrot Soup

Inflammation-fighting soup with a kick! Turmeric and ginger add an anti-inflammatory punch, while carrots give this soup a natural sweetness. Plus,10 ingredients makes this recipe a delicious winner. 
4.37 from 11 votes
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Course Soup
Cuisine American
Servings 3
Calories 208 kcal


  • 1 clove garlic finely chopped
  • 1 piece ginger a thumb-sized pieced peeled and grated
  • 1 medium onion finely chopped
  • 2 tbsps olive oil
  • 2 tsps turmeric powder
  • 6 cups vegetable broth
  • 4 cups carrots chopped
  • fresh parsley to garnish
  • pumpkin seeds to garnish
  • salt and pepper to taste


  • Heat the olive oil in a large pot over medium heat. 
  • When the oil is hot, add the onion and saute for about 5 minutes until translucent. 
  • Add the garlic, ginger, turmeric, salt, and pepper and saute for 2 minutes, or until the spices are fragrant. 
  • Add the carrots and saute for 3 more minutes. 
  • Pour in the vegetable stock, and bring the mix to a boil. 
  • When your soup has reached boiling point, reduce the heat and simmer. 
  • You’ll want to simmer the mix for 20 to 25 minutes, or until the carrots are cooked through. 
  • This is the fun part! Transfer your soup to a high-speed blender, and puree in batches (you probably won’t be able to fit it all in at once.)
  • Give your soup a taste and add more salt and pepper if necessary. 
  • If you prefer a slightly thinner consistency, return your pureed soup to the pot and stir in some extra vegetable broth.
  • Sprinkle the parsley and pumpkin seeds over your soup, serve, and enjoy!


You may have noticed a high amount of sodium on the nutrition label. The nutrition label pulls data from the USDA nutrition database which uses a store-bought version of the vegetable broth (which tend to be high in sodium) when it calculates nutrition amounts. I usually try to make my own vegetable broth, which will be much lower in sodium! I’d suggest making your own to lower the sodium in this recipe or finding a “low-sodium” broth in store to use.


Serving: 80zCalories: 208kcalCarbohydrates: 29gProtein: 2gFat: 10gSaturated Fat: 1gSodium: 1998mgPotassium: 704mgFiber: 6gSugar: 13gVitamin A: 28845IUVitamin C: 14.1mgCalcium: 72mgIron: 2.5mg
Keyword carrot, ginger, turmeric
Tried this recipe?Let us know how it was!

Fall Soup Takeaways

I hope you find this soup as simple to make and yummy as I did! It really is a cozy, delicious way to welcome fall.

I’d love to know how your soup turns out, so please let me know in the comments section below. And if you have any favorite soup recipes you want to share, I’m all ears, so please feel free to tell me about them in the comments section below!

Article Comments

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Recipe Rating

  1. Martha J Rice

    January 5, 2019 , 6:34 pm

    Can you please give amount of carrots by pound and can you use ground ginger?

  2. Jenna AlgaeCal

    January 7, 2019 , 2:18 pm

    Hey Martha,

    500 grams of carrots is equal to 1.1 pounds or about 4 cups of chopped carrots. You can definitely use ground ginger, just keep in mind it’s more concentrated in flavor so you’ll want to start with a small amount and add to taste!

    – Jenna @ AlgaeCal

  3. Alene Johnson

    January 5, 2019 , 8:25 pm

    Monica, about how many carrots would be 500 grams? This recipe looks delicious!

  4. Jenna AlgaeCal

    January 7, 2019 , 11:28 am

    Hi Alene,

    That would be about 4 cups of chopped carrots!

    We’ve updated the ingredients list to reflect this. 🙂

    – Jenna @ AlgaeCal

  5. marge201

    January 5, 2019 , 11:25 pm

    5 stars
    Looks nice. Don’t love carrot soup (too sweet) but I have the ingredients except the parsley so will try and report back. Will use immersion blender and might do it in instant pot. thank you!

  6. Jean

    January 6, 2019 , 3:14 am

    2 stars
    Your printed recipe calls for 2 tablespoons of turmeric powder, yet the video shows 2 teaspoons. I realize 2 teaspoons is the correct amount, but black pepper is also necessary to add. I also prefer mostly butternut squash with added carrot.

  7. Jenna AlgaeCal

    January 7, 2019 , 11:46 am

    Thanks for pointing that out, Jean! We’ve updated the ingredients list to say 2 teaspoons of turmeric. You could definitely include butternut squash in the recipe if you’d like — sounds delicious!

    – Jenna @ AlgaeCal

  8. Sue

    January 6, 2019 , 8:53 am

    How much is 500 grams of carrots?

  9. Jenna AlgaeCal

    January 7, 2019 , 11:47 am

    That’s about 4 cups of chopped carrots. Hope you enjoy the recipe, Sue!

    – Jenna @ AlgaeCal

  10. Rosemarie

    January 6, 2019 , 5:06 pm

    Isn’t 2 tablespoons of turmeric a lot?

  11. Jenna AlgaeCal

    January 7, 2019 , 11:31 am

    Yes it is, Rosemarie! What we meant to say was 2 teaspoons of turmeric. 🙂

    – Jenna @ AlgaeCal

  12. Julie Houston

    January 10, 2019 , 12:43 am

    4 stars
    Just seen that it was 2 teaspoons and not 2 tablespoons of turmeric. LOL!! I made very yellow soup and my pans and cups are now quite yellow – as well as my tongue!! Not sure overdoing the turmeric did me any harm and was quite delicious!!

  13. Jenna AlgaeCal

    January 14, 2019 , 3:11 pm

    Oh no, sorry about that Julie! I’m happy to hear it was still delicious! ?

    – Jenna @ AlgaeCal

  14. elizabeth collins

    January 10, 2019 , 3:22 am

    5 stars
    The turmeric-carrot soup is so delicious ! I made it yesterday ! I did add more ginger than what is called for.. It kicked it up a notch ! I also used a low-sodium veggie broth . So yummy ! I will definitely make this soup again !

  15. Joan Schliem

    January 26, 2019 , 6:37 am

    Jenna: How do you make your vegetable broth?

  16. Jenna AlgaeCal

    January 28, 2019 , 3:17 pm

    Hi Joan,

    I prefer to purchase mine from a local company in Vancouver because I know it’s a great quality, low-sodium broth! Monica, our Content Manager, makes her broth by collecting food scraps (carrot ends, onion shells, etc.) in a freezer bag throughout the week. Then she simmers the veggies for 24-48 hours with plenty of herbs and garlic. 🙂

    – Jenna @ AlgaeCal

  17. Jean

    February 7, 2019 , 1:35 pm

    3 stars
    The olive oil in this recipe is not necessary. Actually oil is not necessary in any recipe if one is eating a healthy diet. Oil does not occur naturally in nature it; must be processed. If you listen to any of the whole food plant-based doctors, they all will tell you that added oil’s destroys the endothelial cells in the body.

  18. michele

    September 16, 2020 , 5:21 pm

    …and many others claim that oil, especially olive oil is very healthy for us. With so many contradictions who do you believe? I happen to like the taste of pure virgin olive oil even in dips.

  19. Judy

    October 4, 2020 , 11:42 am

    The recipe sounds wonderful! Can’t wait to try it!!
    Have you ever made it with added cooked lentils?

  20. Blaire AlgaeCal

    October 6, 2020 , 11:31 am

    So happy to hear you’re going to give this recipe a try, Judy ? We have not tried adding cooked lentils to this soup, but we’re sure it would be delicious (and offer a nice protein boost)!

    – Blaire @ AlgaeCal

  21. michele

    September 16, 2020 , 5:15 pm

    If it is so high in sodium why add more salt?

  22. Blaire AlgaeCal

    September 17, 2020 , 11:47 am

    Good question, Michele! The sodium in this recipe is based on a store-bought variety of broth that tends to be high in salt. However, we prefer to make our own broth, which is lower in sodium but may need some salt for that extra oomph. That said, you can absolutely leave the salt out if you prefer! 🙂

    – Blaire @ AlgaeCal

  23. Deborah Vangerud

    September 17, 2020 , 1:12 pm

    How do you make homemade bone broth?

  24. Megan AlgaeCal

    September 17, 2020 , 1:31 pm

    Hi Deborah!

    We actually have a post on bone broth (including a recipe) here. We hope you’ll give it a try! 😀

    -Megan @ AlgaeCal

  25. jane

    October 5, 2020 , 11:19 am

    I make my own, it takes time but worth it, I use more of poultry then beef,, adding beets gives it a wonderful color too.

  26. Blaire AlgaeCal

    October 6, 2020 , 11:25 am

    Adding beets is such a great idea, Jane! ?

    – Blaire @ AlgaeCal

  27. Theresa Riley

    September 21, 2020 , 4:29 pm

    4 stars
    It grew on me! I wasn’t sure about carrots as I’ve only had squash soup. It was easy to make and the fresh parsley and pumpkin seeds complemented the soup, gave it more texture. I also added a tbsp or so of full fat organic cottage cheese and that sealed the deal for me. Froze a couple batches as it made lots. Love the anti inflammatory ingredients in it.

  28. Blaire AlgaeCal

    September 22, 2020 , 10:20 am

    Love hearing that, Theresa! 😀

    – Blaire @ AlgaeCal

  29. Gail

    October 4, 2020 , 5:59 pm

    Can I use fresh turmeric and if so, how much?

  30. Blaire AlgaeCal

    October 6, 2020 , 11:24 am

    Hi Gail,

    Great question!

    Yes, you can use fresh turmeric in place of the powder, although it may have a slightly different taste. 1 tablespoon of freshly grated turmeric is equal to 1 teaspoon of turmeric powder. So, for this recipe, you’ll want to use 2 tablespoons of freshly grated turmeric ?

    – Blaire @ AlgaeCal

  31. Debra Myers

    October 26, 2020 , 5:21 pm

    This recipe was wonderful and so satisfying. I used 1 tsp of fresh turmeric and then I saw 2 tablespoons if fresh. Is that correct? Wow! I will try that next time.

  32. Blaire AlgaeCal

    October 27, 2020 , 9:17 am

    So glad you liked the soup, Debra! 1 tablespoon of freshly grated turmeric is equal to 1 teaspoon of turmeric powder. So, for this recipe, you’ll want to use 2 tablespoons of freshly grated turmeric. Definitely give that a try next time, and let us know how you like it ?

    – Blaire @ AlgaeCal

  33. Judy

    November 18, 2020 , 11:31 am

    In the USA we usually go by number of carrots rather than cups. Just saying. I think 4 cups might be 6 carrots roughly.

  34. Megan AlgaeCal

    November 20, 2020 , 8:46 am

    Thanks for the tip, Judy!

    This would depend on the size of the carrots, but around 6-7 medium carrots should do the trick! We used 7 in our recipe. Hope you enjoy the soup! 🙂

    -Megan @ AlgaeCal

  35. gracey

    November 25, 2020 , 9:01 pm

    I’m excited to try this recipe! It looks delicious!

  36. Debbie Schaner

    November 30, 2020 , 10:16 am

    Soup looks so yummy. I so appreciate the yoga and other exercises!

  37. Beverly STILT

    May 5, 2021 , 6:33 pm


  38. Sharon Bailey

    May 8, 2021 , 1:25 pm

    Going to try these recipes,all look delish.

  39. Dr. Emma Gasinski

    May 8, 2021 , 2:37 pm

    Thanks for the comment Sharon! So happy to hear you are going to try the recipes – Enjoy! 🙂

    – Dr. Emma Gasinski @ AlgaeCal

  40. Rita Manly

    June 11, 2021 , 11:51 am

    where do you get powdered tumeric . do you empty it from tumeric capsules ??

  41. Megan AlgaeCal

    June 11, 2021 , 3:55 pm

    Hi Rita!

    You can purchase powdered turmeric in the same section of the grocery store as dried herbs and spices. Hope this helps 🙂

    -Megan @ AlgaeCal

  42. Suzanne

    July 18, 2021 , 7:03 am

    Hi Jenna
    The sodium is way too high in the carrot and ginger soup. How to reduce the sodium

  43. Blaire AlgaeCal

    July 21, 2021 , 3:22 pm

    We hear where you’re coming from, Suzanne!

    The nutrition label pulls data from the USDA nutrition database, which uses a store-bought version of the vegetable broth (which tend to be high in sodium) when it calculates nutrition amounts. We suggest making your own vegetable broth, so it will be much lower in sodium or finding a “low-sodium” broth in store to use.

    Hope that helps ?

    – Blaire @ AlgaeCal

  44. Want2B.Healthy

    January 20, 2022 , 3:57 pm

    I wat to try this. Being treated for cancer & meds are affecting the health of my bones. I can tell this soup is anti-inflammatory. Is this good for bone health and restore strong bones?

  45. Kirby Johnson

    January 24, 2022 , 2:45 pm


    Thank you so much for your question; we can’t wait for you to try this recipe! While ginger and turmeric are powerful anti-inflammatory agents and will absolutely work to support your bone health, this recipe isn’t sufficient to restore strength to your bones. We recommend AlgaeCal’s bone building program as a clinically supported, guaranteed, and natural means of increasing your bone mineral density and promoting a healthy bone remodelling process. You can learn more HERE. Many of our customers find it especially helpful to share this information sheet with their doctors to discuss whether AlgaeCal could be a good fit for their bone health goals.

    If you have any questions, please do reach out to one of our Bone Health Consultants at 1-800-820-0184 (USA & Canada toll-free)! Our office hours are 5am – 4pm PST weekdays, 6am – 4pm PST weekends, but you can always leave us a voicemail outside of those hours ? Hope to hear from you soon!

    – Kirby @ AlgaeCal

  46. Rosemary Palella

    October 22, 2022 , 9:12 am

    5 stars
    Easy to make and delicious. I boiled the carrots and added the carrots and the water to the pot with the onions etc. I added more water and vegetable Bouillon. I bought an immersion blender over a year ago and finally used it! So….I’m happy with the soup and the blender!!!!

  47. Brianne Bovenizer

    October 23, 2022 , 9:20 am

    Hi Rosemary,

    We’re so happy to hear you enjoyed this recipe, and found a great use for your immersion blender! 🙂

    – Brianne @ AlgaeCal

  48. Tracey Dykes

    February 24, 2023 , 6:17 pm

    would you happen to know the conversion if I’m using tumeric root?
    thank you.

  49. Chelsea Dugas

    February 28, 2023 , 6:33 am

    Great question, Tracey! A general rule of thumb when it comes to converting dried turmeric to fresh is that a half inch of raw turmeric equals about 1 teaspoon of ground turmeric powder. The ground powder is also considered to have a stronger flavour, so be sure to take that into account! I hope this helps! 🙂

    – Chelsea @ AlgaeCal

  50. Renate Kelly

    March 20, 2023 , 5:57 am

    5 stars
    Delicious (+ 1 tsp peanut butter , i1 tin coconut milk ,cilantro coriander,1 sweet potato, cumin) touch of Thai. O

  51. Chelsea Dugas

    March 20, 2023 , 12:29 pm

    Oh boy, that sounds good, Renate! Thanks for sharing! 🙂

    – Chelsea @ AlgaeCal

This article features advice from our industry experts to give you the best possible info through cutting-edge research.

Lara Pizzorno
MDiv, MA, LMT - Best-selling author of Healthy Bones Healthy You! and Your Bones; Editor of Longevity Medicine Review, and Senior Medical Editor for Integrative Medicine Advisors.,
Dr. Liz Lipski
PhD, CNS, FACN, IFMP, BCHN, LDN - Professor and Director of Academic Development, Nutrition programs in Clinical Nutrition at Maryland University of Integrative Health.,
Dr. Loren Fishman
MD, B.Phil.,(oxon.) - Medical Director of Manhattan Physical Medicine & Rehabilitation and Founder of the Yoga Injury Prevention Website.,
Prof. Didier Hans
PHD, MBA - Head of Research & Development Center of Bone Diseases, Lausanne University Hospital CHUV, Switzerland,