Carrot & ginger soup

Low-fat and warming, this bean and vegetable soup makes a healthy lunch or dinner – for even more nutrients, top with sliced almonds

  • Prep:15 mins
    Cook:30 mins
  • Serves 4
  • Easy

Nutrition per serving

  • kcal 293
  • fat 12g
  • saturates 1g
  • carbs 31g
  • sugars 19g
  • fibre 8g
  • protein 10g
  • salt 0.9g


  • 1 tbsp rapeseed oil
  • 1 large onion, chopped
  • 2 tbsp coarsely grated ginger
  • 2 garlic cloves, sliced
  • ½ tsp ground nutmeg
  • 850ml vegetable stock
  • 500g carrots (preferably organic), sliced
  • 400g can cannellini beans (no need to drain)
  • 4 tbsp almonds in their skins, cut into slivers
  • sprinkle of nutmeg


Nutrition notes

Carrots are rich in carotenoids, which our bodies convert to vitamin A – vital for a healthy respiratory system. Ginger protects and heals the gut and eases stomach upsets and nausea.

It's all good

Almonds are rich in vitamin E - eat with their skins intact, because flavonoids found in the skins more than double the potency. Nutmeg has anti-microbial properties; also enhances digestion and stimulates appetite.


  1. Heat the oil in a large pan, add the onion, ginger and garlic, and fry for 5 mins until starting to soften. Stir in the nutmeg and cook for 1 min more.

  2. Pour in the stock, add the carrots, beans and their liquid, then cover and simmer for 20-25 mins until the carrots are tender.

  3. Scoop a third of the mixture into a bowl and blitz the remainder with a hand blender or in a food processor until smooth. Return everything to the pan and heat until bubbling. Serve topped with the almonds and nutmeg.

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