Low Sodium Turmeric-Ginger Carrot Soup

Total time50 min

Prep time15 min

Cook time35 min

This golden, velvety soup gets its warmth from fresh ginger and toasted turmeric, cumin, and black pepper bloomed right in the pot with onion and garlic. Carrots simmer until fork-tender, then blend down into a silky puree that's finished with rich coconut milk and a bright squeeze of lime juice. That final citrus hit lifts the whole bowl, giving it a fresh, punchy edge instead of relying on any seasoning crutch. Ladle it up with a scatter of chopped cilantro and toasted pumpkin seeds for crunch, and you've got a nourishing, low-effort bowl that's a great fit for anyone watching their sodium. It's the kind of soup that proves flavor can come from spice, acid, and good technique alone.

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Ingredients

4 servings

2 tbsp extra virgin olive oil
Private Selection Italian Extra Virgin Olive Oil
Bertolli Extra Virgin D'Italiia Olive Oil 16.9oz
Extra Virgin Olive Oil FIELD DAY OLIVE OIL EXTRA VIRGIN Olitalia Extra Virgin Olive Oil
See all
1 medium yellow onion, diced
3 cloves garlic, minced
1 tbsp fresh ginger, peeled and finely grated
1 ½ tsp ground turmeric
½ tsp ground cumin
¼ tsp black pepper, freshly ground
¼ tsp cayenne pepper (optional)
1 ½ lb carrots, peeled and cut into 1-inch pieces
4 cups low-sodium chicken broth
1 can (13.5 oz) full-fat coconut milk
1 tsp salt, plus more to taste
Chef's tip
Season to taste - salt substitutes can taste bitter in larger amounts, so start with less.
2 tbsp fresh lime juice

For serving

2 tbsp fresh cilantro, roughly chopped (optional)
1–2 tbsp pumpkin seeds (optional)

Instructions

1
Heat the olive oil in a large pot or Dutch oven over medium heat until shimmering. Add the onion and cook, stirring occasionally, until softened and translucent, about 5–6 minutes.
2
Add the garlic and grated ginger and cook, stirring constantly, until fragrant, about 1 minute. Watch closely so the garlic does not brown.

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