Creamy Ginger Carrot Soup

This tasty soup can be a great appetizer or the perfect meal to warm you up on a cold day. Either way, it’s delicious and nutritious!

  •  Cooking time: 35 minutes
  • Serves: Makes 6 servings



1 tbsp (15 mL) peanut oil
1 lb (500 g) baby carrots
2 celery stalks, chopped
1 large white or yellow onion, sliced
4½ cups (1⅛ L) water
2 cups (500 mL) skim milk
2 large baking potatoes, peeled and sliced
⅓ cup (75 mL) smooth peanut butter
2 tbsp (30 mL) fresh ginger, minced (or 2 tsp/10 mL ground ginger)
1½ tsp (7 mL) salt
1½ tsp (7 mL) pepper


Over low heat, add oil, carrots, celery and onion to a large pot. Cover, and stir occasionally for 8 minutes, or until the onions are translucent.

Add water, milk, potatoes, peanut butter, ginger, salt and pepper. Cover and bring to a boil. Reduce heat, then simmer, uncovered, until the vegetables are tender, about 25 minutes. Remove from heat.

In a blender, puree the soup in batches. Return pureed soup to a clean pot over low heat to warm before serving. Adjust seasonings to taste.


Per serving: 232 calories, 10 g fat (2 g saturated fat, 5 g monounsaturated fat), 9 g protein, 30 g carbohydrates, 1 mg cholesterol, 5 g fiber, 732 mg sodium.