Carrot ginger soup

Carrot soup at its best is simple and precise: a kilo of carrots, an onion, fresh ginger and one small potato, simmered in water and blended until velvety. Unlike orange soup, here the carrot stands alone, and the ginger goes in twice: half at the start for deep warmth, half grated at the end for a fresh bite.

Pot calculatorOrder Carrot soup

VeganGluten freeDairy freeParve

Updated

Carrot soupIllustration
Time55 minCook 40 min
Pot6 bowls2.1 litres
Per bowl164 kcal2.6 g protein · a 350 ml bowl
Cost of the pot₪11for the pot, about ₪1.9 a bowl

The story of Carrot soup

Puréed carrot soup is one of the old standards of European cooking. In France the classic version is potage Crécy, and in French kitchens the name Crécy marks a dish made with carrots. The traditional French soup is thickened with rice rather than cream, and anyone who cooks it learns that a good carrot needs very little help.

In Israel carrots are a year round vegetable, cheap and on every greengrocer's shelf, and many of them grow in the fields of the western Negev. In home kitchens carrot soup is the parent of a whole family: orange soup with sweet potato and pumpkin, carrot and red lentil soup, carrot soup with coconut milk. Carrot with fresh ginger is the version most people look for, because ginger's clean heat balances the carrot's sweetness.

What makes Carrot soup itself

Carrots are fibrous and have almost no starch, so carrot soup succeeds or fails on texture. The carrots are sliced thin so they soften completely, sweated in oil under a lid to release their sweetness without browning, and a single small potato adds just enough starch to turn the purée into velvet. The ginger is not a background spice: it goes in twice, and the lemon goes in only at the end, so the taste stays bright.

Carrot soup for any number of people

Change the number of people and the bowl size, and every ingredient updates in grams, with the cost, calories and protein per bowl.

Bowl size
Units
2.1litres in the pot
3Pot to use, litres
₪11Cost of the pot
₪1.9per bowl
164kcal per bowl
2.6g protein per bowl
IngredientAmountCost
The base
Olive oil40 ml₪2.1
Large onion, chopped200 g · 1 pcs₪1.2
Garlic cloves, sliced10 g · 2 pcs₪0.4
Fresh ginger, half sliced and half for grating at the end40 g₪1.4
The carrots
Carrots, peeled and thinly sliced1 kg · 10 pcs₪4.9
Small potato, diced150 g · 1 pcs₪0.9
The liquid and seasoning
Water1.2 l
Salt11 g₪0.0
White pepper1 g₪0.3
Fresh lemon juice15 ml₪0.3
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Shelf prices at a large Israeli chain and specialty shops, October 2026. Nutrition from the ingredients in grams, before cooking.

How many calories in Carrot soup? Nutrition facts and calorie calculator

Change the amount of any ingredient, drop one, or pick a lighter version, and the numbers per serving update at once: calories, fat, carbs, protein, sodium and fibre.

Carrot soup has 47 calories per 100 ml. A 350 ml bowl made with our recipe has 164 calories: 2.6 g protein, 6.6 g fat and 20.1 g carbohydrates. A 250 ml cup has 117 calories.

Lighter

Ingredients, for the whole recipe

  • 40 ml54 kcal per serving
  • 1 pcs13 kcal per serving
  • 2 pcs2 kcal per serving
  • 40 g5 kcal per serving
  • 10 pcs68 kcal per serving
  • 1 pcs19 kcal per serving
  • 11 g0 kcal per serving
  • 1 g0 kcal per serving
  • 15 ml1 kcal per serving

What each add-on adds to Carrot soup

Values for the amount in the row, from the national food database.

Add-onCaloriesProtein, gFat, g
A tablespoon of oil122013.8
A slice of white bread792.50.5
A slice of challah12641.1

How to make Carrot soup

In cook mode the screen stays on, tap a step when it is done, and the timers run next to each step.
  1. Peel the carrots and cut them into 5 mm slices. Dice the potato, chop the onion and divide the ginger: slice half thinly and keep half for grating at the end.
  2. In a 4 litre pot, warm the olive oil over medium low heat, add the onion with a pinch of salt and sweat for 8 minutes, until soft and translucent but not browned.
  3. Add the garlic and sliced ginger and stir for one minute, just until fragrant.
  4. Add the carrots and 3 g of the salt, stir, cover and sweat for 10 minutes over low heat, stirring twice. The carrots start to soften and release their sweetness.
  5. Add the potato and the water, bring to a boil, lower the heat and simmer partly covered for 25 minutes, until a carrot slice crushes easily against the side of the pot with a spoon.
  6. Take off the heat and blend with a stick blender for a full 3 minutes, or in a blender in batches with the lid's centre cap open and covered with a towel.
  7. Grate the remaining ginger into the soup, add the lemon juice, white pepper and the rest of the salt, and heat for 2 minutes. If the soup is too thick, thin it with boiling water.
  8. Taste and correct the salt and lemon. Serve hot with a drizzle of olive oil.

The science of Carrot soup

Kitchen science

Why the ginger goes into carrot soup twice

Fresh ginger's heat comes from gingerol. During long cooking in liquid, part of it breaks down into zingerone, which is milder and slightly sweet. So ginger simmered for 25 minutes gives soft warmth, while ginger grated in at the end keeps its sharp bite. Drying creates shogaols, which are hotter still, which is why dried ground ginger is no substitute for fresh.

Kitchen science

Where the sweetness comes from

Carrots contain natural sugars: sucrose, glucose and fructose. Slow sweating in oil under a lid softens the cells and releases them without browning. At high heat browning reactions begin, adding depth but also a bitter edge, and a bright carrot soup should stay on the clean, sweet side.

Kitchen science

Why carrot soup turns out grainy

Carrots have little starch and rigid cell walls glued together with pectin. If the carrots are not fully soft, the blender leaves particles you can feel on the tongue. Cooking until they crush breaks down the pectin, and one potato adds starch that coats the particles and feels smooth. Acid slows pectin breakdown, so the lemon goes in only at the end.

Kitchen science

Why carrots turn bitter

Carrots exposed to ethylene, the gas that apples and bananas give off, or bruised in transport, produce a bitter compound concentrated mostly near the skin and at the top. Generous peeling and cutting off the top shoulder remove most of the bitterness, and storing carrots apart from fruit prevents it in the first place.

Carrot soup in every kitchen

Carrot and sweet potato

Swap 300 g of carrot for sweet potato and add 200 ml of water. The soup comes out thicker and sweeter, so it is worth raising the ginger and lemon a little.

Carrot and lentil

Add 120 g of rinsed red lentils with the water, plus another 400 ml of water. The lentils melt within 20 minutes and give a thick, filling soup that is still parve and vegan.

With coconut milk

Replace 200 ml of the water with coconut milk added after blending, and use lime instead of lemon. Coconut milk rounds off the ginger's heat and the soup stays parve.

French, potage Crécy

Cook 60 g of rice with the carrots instead of the potato and add a sprig of thyme. In the dairy version, sweat in butter and finish with a spoonful of cream.

Moroccan

Fry a teaspoon of cumin and a pinch of cinnamon with the onion, replace half the lemon with orange juice, and serve with chopped coriander and a dot of harissa.

Common Carrot soup problems and how to fix them

My carrot soup is bitter

The carrots were old or stored near fruit, or the garlic browned. Peel thickly and cut off the tops, and in a pot that is already bitter, balance with a pinch of salt, a little orange juice and a spoonful of olive oil. Next time store the carrots on their own.

My carrot soup is grainy, not smooth

The carrots were undercooked or the blending was too short. Put it back on the heat for 10 minutes, blend for a full 3 minutes and, if needed, push it through a sieve. The small potato in the recipe helps a lot.

The soup is too sweet

Some carrots are especially sweet, mostly in winter. Balance with more lemon, salt and half a teaspoon of cumin, or grate in a little more fresh ginger. Do not add sugar or honey.

I cannot taste the ginger

All the ginger was cooked from the start and most of its heat mellowed. Grate 10 to 15 g of fresh ginger into the hot soup, cook for one minute and taste.

The soup is as thick as purée

Water evaporated while it cooked uncovered, or the carrots were large and starchy. Thin with boiling water, half a cup at a time, and taste for salt again at the end.

Storing, freezing and reheating

4 days

In the fridge

3 months

In the freezer

2+4

To cool

Bring it from 60 to 21 °C within two hours and down to 5 °C within four more. Split a big pot into shallow boxes.

75 °C

Reheating

Reheat over low heat, stirring, and add a little water because the soup thickens in the fridge. After reheating, grate in a little fresh ginger and squeeze in some lemon to bring back the bright taste.

Nutrition of Carrot soup

From our recipe, per bowl and per 100 g, next to the national food database.

ServingkcalProtein, gFat, gCarbs, gFibre, g
Our recipe, a 350 ml bowl1642.66.620.16.0
Our recipe, 100 ml470.71.95.71.7

What the ingredients of Carrot soup cost

What each ingredient costs in one pot, and where to buy it.

IngredientPriceIn this potWhere to buy
Carrots, peeled and thinly sliced₪4.9 per kg₪4.9Greengrocer
Olive oil₪53 per litre₪2.1Supermarket
Fresh ginger, half sliced and half for grating at the end₪35 per kg₪1.4Greengrocer
Large onion, chopped₪5.9 per kg₪1.2Greengrocer
Small potato, diced₪5.9 per kg₪0.9Greengrocer
Garlic cloves, sliced₪34 per kg₪0.3Greengrocer
Fresh lemon juice₪20 per litre₪0.3Supermarket
White pepper₪250 per kg₪0.2Supermarket
Salt₪2.1 per kg₪0Supermarket

Shelf prices at a large Israeli chain and specialty shops, October 2026, VAT included. Vegetable prices change with the season.

Make Carrot soup a meal

Shabbat

Ready Shabbat food

Soup, hamin, mains and sides, with a quantity calculator and prices.

Plan Shabbat
Hosting

Hosting trays

9 trays to go with the soup, with a planner by number of guests.

Tray planner
Events

Catering

A whole menu in grams per guest, with a reheating table.

Menus

What to serve with Carrot soup

Serve in wide bowls with a drizzle of olive oil, toasted pumpkin seeds and chopped coriander or parsley. Toasted country bread or a spoonful of raw tahini on top turns it into a light meal.

Carrot soup in large quantities: events, offices and communities

How much of everything by number of guests, at a 350 ml bowl. For institutional pots, catering and community kitchens.

GuestsLitres30 l potsCost of ingredients
258.81₪48
50181₪95
100352₪190
200703₪380
5001757₪950

Every ingredient for any number of guests is in the calculator above: type the number of people.

Order Carrot soup

A ready pot for Shabbat, an event or the office, ordered ahead.

  • Cooked to order, for Shabbat, an event or the office.
  • Tell us how many people and when, and we send a quote.
  • Delivery in Tel Aviv from ₪35, free over ₪750.
Ask for a quote for Carrot soup

Order Carrot soup for a large event

Large orders in Israel and abroad: events, offices, synagogues, communities and institutions.

  • In Israel: cooked in Tel Aviv and delivered to events in the area, and to large events anywhere in the country on a quote.
  • Abroad: for communities, events and restaurants. Tell us where, how many and when, and we come back with a quote and options.
  • Institutional quantities and a shopping list for any number of guests, in the calculator above.
Ask for a large-order quote

Frequently asked questions

How do you make carrot ginger soup?

Sweat an onion in olive oil, add garlic and half the ginger, then a kilo of sliced carrots and sweat for 10 minutes. Add a potato and water, simmer for 25 minutes, blend, and grate in the rest of the ginger with a little lemon.

How much ginger goes into carrot soup?

About 40 g of fresh ginger per kilo of carrots, a piece 6 to 7 cm long. Half cooks with the carrots and half is grated in at the end, and you taste before adding more.

What is the difference between carrot soup and orange soup?

Carrot soup is built on carrots almost alone, with ginger and lemon, and tastes bright and sharp. Orange soup mixes carrot, sweet potato and pumpkin and is sweeter and rounder.

How do you make carrot and sweet potato soup?

Replace 300 g of the carrots with peeled, diced sweet potato and add 200 ml of water. The cooking time stays the same and the soup comes out thicker and sweeter.

How do you make carrot and lentil soup?

Add 120 g of rinsed red lentils with the water, plus 400 ml more water. After 20 to 25 minutes the lentils melt, and you blend everything together.

Is carrot soup parve?

Yes, this recipe is parve and vegan: olive oil, vegetables and water. If you use stock powder, check that it is parve, and a version with butter or cream is dairy.

Can you freeze carrot soup?

Yes, for up to 3 months in a closed container. It has only a little potato, so the texture holds well, and after thawing you stir well or blend for a few seconds.

How many calories are in Carrot soup?

A 350 ml bowl of Carrot soup made with our recipe has about 164 calories and 2.6 g of protein. Per 100 ml: 47 calories.

How much does it cost to make Carrot soup at home?

A pot of 6 bowls costs about ₪11 at Israeli shelf prices in October 2026, about ₪1.9 a bowl. The calculator above works it out for any number of people.

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