Liz's Blog for a Healthier, Happier Life

Carrot Apple Ginger Soup

rsz_carrot_apple_ginger_soupIt’s been a long, cold winter here in Canada and in many parts of the world this year, and it’s not over yet!  Don’t despair.  I can’t bring you tropical weather, but I can warm you up with this definitely delicious and nutritious soup.  Carrots are especially rich in disease-fighting beta-carotene.  Apples are a great source of fibre and loaded with health-protective antioxidants (especially Granny Smith and Red Delicious apples).  Spices (especially turmeric) are known for their anti-inflammatory, antioxidant and immune-boosting properties.  This soup is also fast and easy to make.  Try it today!  You’ll be glad you did (and so will everybody else in your family). 

 Serves 4


1 tbsp (15 mL) extra virgin olive oil

1 medium red onion, diced

1 stick celery, diced

1 tbsp (15 mL) minced ginger root

1 tsp (5 mL) ground turmeric

1 tsp (5 mL) ground cumin

1 tsp (5 mL) ground nutmeg

1 large Granny Smith apple, diced, (about 2 cups/500 mL, leave skin on)

5 medium carrots, diced (about 2 cups/500 mL)

4 cups (1 L) low-sodium chicken broth

½ tsp (2.5 mL) salt

½ tsp (2.5 mL) freshly ground pepper

1 cup (250 mL) chopped, fresh cilantro

Please note:  Only add salt if you are using a low sodium chicken broth.  If you don’t have red onions on hand, use regular cooking onions.  I use red onions, because they are higher in antioxidants.


1.  Heat olive oil in a large pot over medium heat.  Add diced onions and celery and sauté for about 3 to 4 minutes until soft. 

2.  Add minced ginger, along with turmeric, cumin and nutmeg and sauté for another 30 seconds.

3.  Add diced apple, carrots, chicken broth, salt and pepper.  Simmer on low with lid closed for 10 minutes.  Carrots and apples should be soft.

4.  Remove from heat and puree with a blender (hand-held or regular).

5.  Stir in chopped cilantro and serve with crusty whole grain bread. 

Nutrition Information per Serving (1 ¾ cup/435 mL):  118 calories, 4 g fat, .5 g saturated fat, 18 g carbohydrates, 10 g sugars, 4.5 g fibre, 2.5 g protein, 430 mg sodium






I’m a registered dietitian with a passion for peanut butter sandwiches and an undying love for chocolate. I’ve been researching, writing, and speaking about eating for optimal health for over 25 years. I have two wonderful daughters, love hiking year-round, and playing hockey in the winter. Perhaps, most importantly, I never let a good dance song go to waste!


  • March 10, 2014

    Liz, I am anxious to try this receipe, will give you my feed back.


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