This healthy orange carrot ginger soup is simple to prepare, full of bright flavor, and packed with nutrients. Enjoy it warm on a chilly evening or chilled on a sunny day for a refreshing, wholesome meal.
That vibrant orange bowl pictured above is orange carrot ginger soup — a light, flavorful recipe I recreated after tasting a memorable version on a visit to DOLE headquarters. The combination of sweet carrots, zesty mandarin oranges and warming ginger surprised me with its balance and depth. Since then I’ve made this soup repeatedly because it’s fast, healthy, and versatile.
Why you’ll love this soup
Nutritious: Carrots bring abundant beta-carotene, onions add depth, ginger provides antioxidants and warmth, and mandarin oranges contribute vitamin C and bright citrus notes.
Quick and easy: From start to finish this recipe takes about 40 minutes, including sautéing and simmering — perfect for weeknights or meal prep.
Harmonious flavors: Sweet carrots and citrusy oranges pair beautifully with the subtle spice of ginger, producing a creamy, refreshing soup with a clean finish.
Flexible serving: Serve it hot to warm up or chilled for a light, summery starter. Garnishes and substitutions let you adapt it to dietary needs.
Ingredients — notes
- Carrots: The main ingredient. Peel and chop them so they cook evenly.
- Yellow onion: Adds savory depth and sweetness when sautéed.
- Fresh ginger root: Grated for a bright, warming kick. Adjust amount to taste.
- Mandarin oranges: Canned mandarins are convenient and add gentle citrus sweetness; drain them before blending.
- Reduced-sodium broth: Use chicken or vegetable broth. For a vegan version, choose vegetable broth and skip dairy garnishes.
- Sea salt & black pepper: Season to taste. Kosher salt can be substituted if preferred.
- Plain non-fat Greek yogurt (optional): A small dollop adds creaminess as a garnish. Substitute sour cream or crème fraîche, or omit for a lighter bowl.
- Fresh cilantro: Chopped cilantro brightens the presentation and complements the citrus notes.
Scroll to the recipe card below for exact measurements and step-by-step instructions.
How to make orange carrot ginger soup
- Sauté: In a large Dutch oven or heavy pot, heat olive oil over medium-high heat. Add the chopped carrots, onion, and grated ginger. Sauté for 7–8 minutes, until the vegetables begin to soften and the onion becomes translucent.
- Simmer: Pour in the broth, bring to a simmer, and cook until the carrots are fork-tender, about 15–20 minutes depending on the size of the pieces.
- Purée: Working in batches, transfer the cooked vegetables and the drained mandarin oranges to a blender or food processor. Purée until completely smooth and hot. Alternatively, use an immersion blender directly in the pot to purée the soup.
- Finish & season: Return the puréed soup to the pot if needed. Taste and adjust seasoning with sea salt and freshly ground black pepper.
- Serve: Ladle the soup hot or chill it and serve cold. Garnish each bowl with a spoonful of Greek yogurt and a sprinkle of chopped cilantro, if desired.
Tips and variations
Garnish ideas: Swap or add garnishes such as toasted pepitas, chopped nuts, crispy roasted chickpeas, fresh mint or parsley, grated Asiago or Parmesan, caramelized onions, or a drizzle of good olive oil.
Serve with bread: A crusty bread like French or sourdough, crackers, pita chips, cornbread or tortilla chips make excellent accompaniments for dipping.
Coconut milk: For a creamier, slightly tropical twist, stir in a splash of coconut milk just before serving.
Recipe card
Ingredients
- 1 tablespoon olive oil
- 2 pounds carrots, peeled and chopped
- 1 medium yellow onion, chopped
- 2-inch piece fresh ginger root, peeled and grated
- 2 quarts reduced-sodium chicken broth or vegetable broth
- 1 cup canned mandarin oranges, drained
- 1 teaspoon sea salt
- ¼ teaspoon freshly ground black pepper
- ½ cup plain non-fat Greek yogurt (optional)
- 2 tablespoons fresh cilantro, chopped
Instructions
- Heat olive oil in a large Dutch oven over medium-high heat. Add carrots, onion, and ginger and sauté 7–8 minutes, until softened.
- Add broth and simmer until carrots are fork-tender, about 15–20 minutes.
- Working in batches, purée the cooked vegetables and mandarin oranges until smooth. Return to the pot and warm through.
- Season with salt and pepper to taste.
- Serve hot or chilled. Garnish with Greek yogurt and chopped cilantro if desired.
Nutrition information (per serving)
Yield: 8 servings. Calories approximately 104 per serving. Contains carbohydrates, fiber, protein, and a small amount of fat. Nutritional values will vary with ingredient brands and substitutions.
More delicious soup recipes:
- Creamy Roasted Carrot Soup
- Wild Mushroom Brie Soup with Parmesan-Pepper Croutons
- Cheesy Broccoli Soup
- Healthy Broccoli Soup
- Lentil Soup with Parmesan and Smoked Sausage