There’s nothing like a warm, comforting bowl of soup to get you through the chilly winter months. This carrot and ginger soup is not only delicious but also diabetes-friendly, thanks to its nutrient-rich ingredients and low glycemic impact. Packed with fiber, antioxidants, and natural sweetness from carrots, it’s a perfect addition to your healthy meal plan.
Why This Recipe Works for Diabetics
Carrots, despite their natural sweetness, have a relatively low glycemic index, making them a great choice for maintaining stable blood sugar levels. Ginger adds warmth and a slight spice, which can help with digestion and may even improve insulin sensitivity. By using vegetable broth and skipping heavy creams, this soup stays light yet satisfying. The optional drizzle of coconut milk provides healthy fats, adding creaminess without spiking blood sugar.
Ingredients:
2 tablespoons extra-virgin olive oil
½ medium onion, chopped
Salt and freshly ground black pepper, to taste
4 garlic cloves, peeled and smashed
500g (1 lb) carrots, peeled and cut into evenly sized pieces
1 teaspoon fresh ginger, grated
1 tablespoon apple cider vinegar
750ml/3 cups vegetable broth
Coconut milk, for garnish (optional)
Preparation:
Sauté the Aromatics by heating the olive oil in a large pot over medium heat. Add the chopped onions, along with a pinch of salt and pepper. Sauté for about 8 minutes, stirring occasionally, until the onions are soft and translucent.
Cook the Carrots and Garlic, over medium heat, and add the smashed garlic and chopped carrots to the pot. Stir well and cook for another 8 minutes, allowing the carrots to start softening and the garlic to release its aroma.
Add the Ginger and Broth and stir in the grated ginger and apple cider vinegar, which helps balance the soup’s sweetness with a subtle tang. Pour in the vegetable broth and bring the mixture to a boil.
Once boiling, reduce the heat to low and simmer for about 30 minutes, or until the carrots are tender and easy to pierce with a fork.
Allow the soup to cool slightly before transferring it to a blender.
Blend with an immersion blender until smooth and creamy. If the soup is too thick, add a bit of vegetable stock until you reach your desired consistency.
Serve with toasted sourdough bread topped with avocado.
Ladle the soup into bowls and, if you like, drizzle with a bit of coconut milk and olive oil for added richness. Enjoy this hearty, warming soup as a light meal or starter.
I love this soup and I am sure you will love it to.
This soup is a winter favorite that’s easy to make, packed with flavor, and gentle on blood sugar levels. It’s perfect for diabetics looking for a satisfying meal that doesn’t compromise on taste or health. Plus, the simple, wholesome ingredients make it a breeze to whip up any time you need a little warmth.