For days when your stomach just wants to be left alone, this soup is the answer. Carrots are one of the most easily tolerated vegetables around, their soluble pectin fiber is gentle rather than aggressive on the gut lining, and ginger steps in to support digestive motility and calm any nausea. Blended silky smooth, it's the kind of meal that feels like a reset.
Ingredients
- 700g carrots, peeled and roughly chopped
- 1 large onion, diced
- 4cm fresh ginger, grated
- 3 garlic cloves, minced
- 750ml vegetable broth
- 200ml coconut milk or light cream
- 2 tbsp olive oil or coconut oil
- 1 tsp cumin · 1/2 tsp turmeric
- Salt and black pepper
- Fresh coriander and pumpkin seeds to serve
Instructions
- Heat oil in a large pot over medium heat. Cook onion until soft, 5 minutes.
- Add garlic and ginger. Cook 2 minutes.
- Add carrots, cumin, and turmeric. Stir to coat.
- Pour in vegetable broth. Bring to a boil, then reduce heat and simmer 20 minutes until carrots are completely tender.
- Add coconut milk. Blend until completely smooth.
- Season with salt and pepper. Serve topped with coriander and pumpkin seeds.
Nutrition Facts (per serving)
| Calories | 195 |
| Total fat | 11g |
| Total carbohydrates | 23g |
| Dietary fiber | 5g |
| Protein | 3g |
| Sodium | 360mg |
Why This Is Good for Your Gut
Carrots are rich in pectin and beta-carotene, a precursor to vitamin A which maintains intestinal lining integrity. Ginger reduces gut inflammation and supports gastric motility — its anti-nausea properties are backed by multiple clinical trials. Turmeric's curcumin adds anti-inflammatory support. Pumpkin seeds provide zinc, structurally necessary for gut tight junction function.
This is a great one to batch and freeze in portions for whenever your gut needs a gentle reset.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.