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🥕 Paleo Roasted Carrot Ginger Soup
🌍 Cultural Introduction
Carrot ginger soup is a cross-cultural comfort dish found in Indian, Moroccan, and Southeast Asian kitchens. This Paleo version celebrates the healing warmth of ginger and the natural sweetness of roasted carrots—ingredients revered in Ayurvedic and ancestral diets for their digestive and anti-inflammatory properties. It’s a bowl that bridges tradition and modern wellness.
🍲 Yield and Cooking Time
Yield: 6 servings (approx. 16 oz each)
Prep Time: 15 minutes
Roasting Time: 30 minutes
Simmering Time: 15 minutes
Total Time: ~1 hour
Paleo Roasted Carrot & Ginger Soup with pepitas
🧂 Ingredients (Standard Measurements)
2 lb. carrots, peeled and chopped
1 tbsp avocado oil or coconut oil
1 medium yellow onion, diced
2 garlic cloves, minced
2 tbsp fresh ginger, peeled and grated
½ tsp sea salt
¼ tsp black pepper
½ tsp ground turmeric (optional)
4 cups vegetable or chicken bone broth (unsalted)
1 tbsp apple cider vinegar or lemon juice
1 cup full-fat coconut milk (unsweetened)
Fresh cilantro or parsley (for garnish)
🔪 Step-by-Step Cooking Process
Roast Carrots: Toss carrots with oil, spread on baking sheet, roast at 400°F for 30 minutes until caramelized.
Sauté Aromatics: In a soup pot, sauté onion, garlic, and ginger until fragrant (~5 min).
Add Spices & Broth: Stir in turmeric, salt, pepper. Add roasted carrots and broth. Simmer 15 minutes.
Blend Smooth: Use immersion blender or transfer to blender. Blend until silky.
Finish with Coconut Milk & Acid: Stir in coconut milk and vinegar/lemon juice. Adjust seasoning.
Garnish & Serve: Top with herbs, seeds, or a swirl of coconut milk.
🥦 Nutritional Benefits
Carrots: High in beta-carotene (vitamin A), fiber, and antioxidants.
Ginger: Supports digestion, reduces inflammation, and boosts immunity.
Coconut Milk: Provides healthy fats for brain and hormone health.
Bone Broth: Rich in collagen, minerals, and gut-healing compounds.
🔥 Key Flavor Building Highlights
Roasting: Caramelizes natural sugars in carrots for depth.
Fresh Ginger: Adds heat and brightness.
Coconut Milk: Balances spice with creamy richness.
Acid Finish: Vinegar or lemon lifts and sharpens flavors.
🌿 Fun Facts About Ingredients
Carrots: Originally purple and yellow—orange became popular in 17th-century Netherlands!
Ginger: Used in ancient Chinese and Indian medicine for over 5,000 years.
Turmeric: Known as “Indian saffron,” prized for its golden hue and healing properties.
👐 Hands-On Techniques for Flavor
Roast Until Edges Brown: That’s where the flavor lives.
Grate Ginger Fresh: Releases oils and maximizes zing.
Blend in Stages: For ultra-smooth texture, blend in batches and strain if needed.
📊 American Nutritional Facts (Per 16 oz Serving)
Nutrient | Amount |
Calories | ~280 |
Protein | ~6g |
Fat | ~18g |
Carbohydrates | ~22g |
Fiber | ~5g |
Sodium | ~550mg |
Sugar | ~9g (natural) |
💡 Pro Tips
Roast carrots ahead for faster prep.
Add a pinch of cinnamon for warmth.
For extra protein, stir in shredded chicken or collagen powder.
🔄 Ingredient Substitutions
Carrots: Try roasted sweet potato or butternut squash.
Coconut Milk: Use cashew cream or almond milk (unsweetened).
Bone Broth: Sub with veggie broth for plant-based Paleo.
🌿 Garnishes to Enhance the Soup
Toasted coconut flakes
Pumpkin or sunflower seeds
Microgreens or fresh mint
Swirl of chili oil or coconut yogurt
🍹 Beverage Pairing Suggestions
Non-Alcoholic: Sparkling water with lime and ginger
Fermented: Carrot-ginger kombucha or beet kvass
Tea: Rooibos or turmeric chai for warmth and digestion
🧘 Digestive Rituals
Begin with 3 deep breaths before your first spoonful.
Sip slowly to activate digestive enzymes.
End with a warm herbal tea to soothe and settle.
🥄 Rituals for Mindful Eating
Invite guests to describe the color, aroma, and texture before tasting.
Share one memory or cultural story connected to carrots or ginger.
Use soup time to reflect on nourishment and gratitude.
💧 Hydration Reminder
Each 16 oz serving counts toward your daily hydration goals! Soups made with broth and water-rich vegetables like carrots are a delicious way to stay hydrated—especially important for Paleo and Whole30 lifestyles. Add hydration tracker cards to your kits or event tables to make it visual and fun!