Gut Glow Carrot, Ginger & Turmeric Soup Recipe

Gut Glow Carrot, Ginger & Turmeric Soup Recipe

Anti-Inflammatory, antioxidant rich, prebiotic fibers., plant based protein..the list of benefits for this soup can go on and on. Our Carrot, Ginger & Turmeric Soup—affectionately dubbed “Gut Glow Soup”—is brimming with benefits. Not only is it bright and beautiful, but each spoonful feels like a warm hug for your digestive system. Keep reading to learn how to make this vibrant meal, why it’s so good for you, and how to serve it up like a gourmet chef.

2. Why This Soup is Great for Gut Health

  • High in Prebiotics: Onions and garlic contain inulin and fructooligosaccharides (FOS), which feed beneficial gut bacteria.
  • Fiber-Rich Carrots & Apples: Both are packed with pectin, a soluble fiber known to help balance gut flora and soothe digestion.
  • Chickpeas for Resistant Starch: Chickpeas supply galacto-oligosaccharides (GOS) and resistant starch, offering long-lasting nourishment for healthy microbes.
  • Anti-Inflammatory Spices: Fresh turmeric and ginger are prized for their potential to reduce inflammation and ease digestive discomfort.

3. Key Ingredients & Their Benefits

  1. Carrots

    • Abundant in beta-carotene for immune support
    • Offers gut-friendly fiber (pectin)

  2. Ginger

    • Helps calm stomach upset
    • May support healthy digestion

  3. Turmeric

    • Contains curcumin, known for anti-inflammatory properties
    • Optimally absorbed when paired with black pepper

  4. Chickpeas

    • Plant-based protein and fiber
    • Resistant starch to help keep you feeling full

  5. Onions & Garlic

    • Great source of inulin and FOS, which promote healthy gut bacteria

4. Recipe Overview

  • Prep Time: 10 minutes
  • Cook Time: 25 minutes
  • Servings: 4–6 bowls

Ingredients

  • 2 tablespoons olive oil (or a high-quality neutral oil)
  • 1 medium onion, finely chopped (inulin, FOS)
  • 2 cloves garlic, minced (inulin, FOS)
  • 1 tablespoon fresh ginger, grated
  • 1.5 tablespoons fresh turmeric, grated (or 1.5 teaspoons ground turmeric)
  • 1 pound carrots, peeled & chopped (~4 cups; pectin)
  • 1 small apple, peeled & diced (pectin)
  • 1 can (15 oz) chickpeas, drained & rinsed (GOS, resistant starch)
  • 4 cups vegetable stock (homemade or low-sodium)
  • 1 teaspoon salt (adjust to taste)
  • 1/2 teaspoon black pepper (freshly ground; adjust to taste)

Optional Garnishes

  • Crispy Chickpeas: Toss extra chickpeas with olive oil, salt, pepper, chili powder & roast
  • Toasted Seeds: Pumpkin or sunflower seeds
  • Fresh Herbs: Chopped cilantro, parsley, or chives
  • Coconut Cream Swirl: Drizzle of coconut cream + lemon zest
  • Infused Oil Drizzle: Chili oil or herb oil

5. Step-by-Step Instructions

1. Heat the Oil & Sauté Aromatics

  1. Warm the olive oil in a large, heavy-bottomed pot over medium heat.
  2. Add chopped onion with a pinch of salt; sauté for 3–4 minutes until translucent (avoid browning to prevent bitterness).
  3. Stir in minced garlic, grated ginger, and fresh turmeric; cook for 1 additional minute.

Chef’s Tip: Go low and slow with your onions and garlic. Over-browning can lead to a bitter aftertaste.

2. Build the Soup Base

  1. Add chopped carrots and diced apple; toss to coat in the aromatic mixture.
  2. Season with salt and pepper to start layering flavors.
  3. Stir in drained chickpeas, ensuring they pick up the fragrant oil and spices.

3. Add Stock & Simmer

  1. Pour in the vegetable stock, scraping up any brown bits from the bottom of the pot (extra flavor!).
  2. Increase heat to bring the soup to a gentle boil, then reduce to a simmer.
  3. Cover and cook for about 20 minutes, until carrots are fork-tender.
  4. Taste halfway through and adjust seasoning with more salt or pepper if needed.

4. Blend for a Velvety Texture

  1. Turn off the heat. Use an immersion blender to purée the soup until silky, or cool slightly and transfer to a regular blender in batches.
  2. Return the soup to the pot if needed and adjust consistency:
    • Too thick? Add a splash of water or stock.
    • Too thin? Simmer uncovered for a few extra minutes.
  3. Taste and fine-tune: a bit more salt, a crack of pepper, or even cayenne if you enjoy a touch of heat.

5. Garnish & Serve

  1. Ladle the soup into warm bowls.
  2. Top with your choice of garnish—crispy chickpeas, toasted seeds, fresh herbs, or a swirl of coconut cream.
  3. Serve immediately and soak in the cozy vibes.

6. Tips for Serving & Storing

  • Meal Prep Friendly: Make a double batch on Sunday and enjoy throughout the week.
  • Storage: Refrigerate in an airtight container for up to 5 days. It also freezes well—just thaw overnight and reheat gently.
  • Enhance Creaminess: If you love extra richness, stir in a splash of coconut milk or cashew cream before serving.
  • Pairings: Serve with crusty whole-grain bread or a side salad to add even more fiber and nutrients to your meal.

7. Conclusion

This Carrot, Ginger & Turmeric Soup isn’t just a radiant bowl of comfort—it’s a gut-loving powerhouse packed with fiber, prebiotics, and anti-inflammatory compounds. Whether you’re trying to ward off a seasonal cold, boost your digestive health, or simply crave a warming meal, this vibrant soup checks all the boxes. Garnish it with crunchy chickpeas, fresh herbs, or a swirl of coconut cream for a restaurant-worthy finish. Enjoy the glow, and here’s to a happier, healthier gut!

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