Healing Carrot, Ginger and Turmeric Soup - Miami VA Healthcare System
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Healing Carrot, Ginger and Turmeric Soup

Welcome to the Healthy Teaching Kitchen Blog, brought to you by the Miami VA Healthcare System’s Nutrition and Food Services Team.

Wave goodbye to your cold, poor circulation and arthritis pain with this healing carrot ginger and turmeric soup.

Ginger is a flowering plant that originates from China whose root is most commonly used as a spice. Turmeric – a member of the ginger family – originates from India and Southeast Asia, and is sometimes referred to as “The Golden Spice” due to its vibrant color.

The use of ginger and turmeric extends beyond the kitchen as both contain anti-inflammatory properties that help to decrease the risk of cancer, heart disease, diabetes, arthritis, depression and Alzheimer's disease.

This recipe fits into various meal plans. It can be used by individuals with diabetes, heart disease, and those on weight management programs or vegetarian diets.

Healing Carrot, Ginger and Turmeric Soup

Health Benefits


Carotenoids are plant pigments responsible for bright red, yellow and orange hues in many fruits and vegetables. Most carotenoids function as antioxidants and anti-inflammatory nutrients. Antioxidants help prevent or neutralize free-radical formation, which may cause premature aging, cardiovascular disease and cancer.

Beta carotene and lutein are examples of carotenoids found in carrots. Lutein, in particular, has been found to prevent age-related macular degeneration.


Curcumin, the main active compound in turmeric, is very high in antioxidants that increase anti-inflammatory properties. Not only does turmeric have anti-inflammatory benefits, it is also known to decrease cancer risk and improve cognitive function, blood sugar balance and kidney function. It also lessens the degree of severity associated with certain forms of arthritis and certain digestive disorders.


Gingerols are potent anti-inflammatory compounds found in ginger. People with osteoarthritis or rheumatoid arthritis who consume ginger regularly experience reductions in their pain levels and improvements in their mobility. This result is mostly due to gingerols. Regularly spicing up your meals with fresh ginger may help with aging knees due to arthritis. Consuming ginger on a regular basis also provides protection against colorectal cancer and keeps out immune system healthy.

This recipe is meant for anyone following a regular healthy meal plan, as well as special meal plans intended for diabetes (only 30g of carbohydrates per serving), weight reduction, low saturated fat, and vegetarian.

If you have any additional dietary restriction that may be of nutritional concern when making this recipe consult your registered dietitian. Use the My HealtheVet website as a tool to help you track your progress and success as you continue to make healthy food choices. You can also use the website to communicate with your primary care team dietitian and other providers via Secure Messaging.

Healing Carrot, Ginger and Turmeric Soup
Yield: 24 ounces | Recommended serving size: 16-ounce servings (half of recipe yield) = 239 calories


  • 4 carrots, peeled and chopped
  • 1 parsnip, peeled and chopped
  • 1 yellow onion, chopped
  • 4 garlic cloves, minced
  • 2 teaspoons olive oil
  • 3 cups low-sodium vegetable broth
  • 1 teaspoon turmeric powder
  • 1 teaspoon ginger root, grated
  • Juice from 1/2 of a lemon
  • Pinch cayenne pepper (optional)

Garnish (optional)

  • Fresh Parsley
  • Greek yogurt
  • Black sesame seeds
  • Coconut flakes


  1. Preheat oven to 350 degrees.
  2. Place chopped carrots, parsnip, onion and garlic on a baking sheet. Season with turmeric and cayenne pepper. Drizzle olive oil and toss to evenly coat vegetables with oil and spices.
  3. Transfer baking sheet into pre-heated oven for 15-20 minutes or until tender and roasted.
  4. Transfer roasted vegetables to a blender. Add warm vegetable broth, lemon juices, and grated ginger.
  5. Transfer to serving bowl and garnish with fresh parsley, Greek yogurt, black sesame seeds, and coconut flakes.
  6. Enjoy!

Nutrition Facts Per Serving 
Calories: 478

We want to hear from you!

Stay tuned for more healthy recipes. Now that you’ve had a chance to view the video and see this recipe prepared, let us know what you think. Do you have a healthy recipe? Your recipe could be featured in a future Healthy Teaching Kitchen video. To submit your recipes, call 305-575-7000, ext. 3070. Happy cooking!

Note: The Miami VA Healthcare System Healthy Teaching Kitchen recipes are designed for the general population that desires to follow a healthy diet. For recipe modifications due to diet restrictions please contact a Miami VA Registered Dietitian at 305-575-7000, ext. 3070.