Spiced Turmeric-Carrot Soup with Garlic and Black Pepper

By AislePrompt Editorial · Published 2026-06-25 · Updated 2026-06-25

A vibrant carrot soup enriched with anti-inflammatory turmeric and immune-boosting garlic and black pepper, perfect for cold season nourishment. This Indian soup recipe (anti-inflammatory, vegan), ready in about 45 minutes, pairs carrots, yellow onion, and garlic cloves for a weeknight-friendly dinner. Each serving lands at about 180 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Build a week of meals around this recipe" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 4 large carrots, peeled and chopped
• 1 medium yellow onion, diced
• 4 garlic cloves, minced
• 1 inch fresh ginger root, grated
• 1 tsp ground turmeric
• 1/2 tsp black pepper, freshly ground
• 4 cups vegetable broth
• 1 cup coconut milk
• 2 tbsp olive oil
• 1 tsp salt
• 2 tbsp fresh cilantro, chopped

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Instructions

1. Step 1: Heat 2 tbsp olive oil in a large pot over medium heat. Add 1 medium diced yellow onion and 4 minced garlic cloves; sauté for 5 minutes until translucent and fragrant.
2. Step 2: Stir in 4 peeled and chopped large carrots, 1 inch grated fresh ginger root, 1 tsp ground turmeric, and 1/2 tsp freshly ground black pepper. Cook for 2 minutes until spices are fragrant.
3. Step 3: Pour in 4 cups vegetable broth and bring mixture to a boil. Reduce heat and simmer for 25 minutes until carrots are tender.
4. Step 4: Remove from heat and carefully blend soup with 1 cup coconut milk until smooth and creamy. Return to low heat, add 1 tsp salt, and warm through for 3 minutes.
5. Step 5: Serve garnished with 2 tbsp chopped fresh cilantro for a comforting, nourishing meal during cold season.