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Ginger & Carrot Soup with Coconut Milk

Living with a lung condition means your body is constantly fighting inflammation — and your diet is one of the most powerful tools you have to turn that fight in your favour. This soup was built with that in mind. Carrots are loaded with beta-carotene, which your body converts into vitamin A — a nutrient directly linked to maintaining the integrity of the mucous membranes lining your lungs. Ginger is one of the most potent natural anti-inflammatory ingredients available, with compounds that research links to reduced airway inflammation and improved breathing comfort. Coconut milk adds creaminess and healthy medium-chain fatty acids without the dairy burden that can increase mucus production in some people with lung conditions. And the whole thing is light, easy to digest, and won't leave you feeling bloated — which matters more than most people realise when your lungs are already working harder than they should. Less pressure from below means more room to breathe.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 2 people
Course: Main Course, Soup
Cuisine: Healthy
Calories: 240
Ingredients Equipment Method

Ingredients
  

For the Soup
  • 400 g carrots peeled and roughly chopped
  • 2 tsp fresh ginger peeled and grated
  • 2 garlic cloves minced
  • 1 small onion roughly chopped
  • 200 ml light coconut milk
  • 400 ml low-sodium vegetable broth
  • 1 tbsp extra virgin olive oil
  • ½ tsp ground turmeric
  • ¼ tsp black pepper freshly ground
  • 2 tbsp fresh coriander chopped

Equipment

  • 1 Large saucepan with lid Min. 20cm diameter
  • 1 Stick blender or standing blender For blending the soup
  • 1 Chef's knife
  • 1 Cutting board
  • 1 Vegetable peeler For carrots and ginger
  • 1 Fine grater or microplane For grating fresh ginger
  • 1 Garlic press or mincer
  • 1 Wooden spoon
  • 1 Ladle
  • 1 Measuring jug For broth and coconut milk
  • 2 Serving bowls

Method
 

  1. Peel and roughly chop your carrots into even chunks — they don't need to be perfect, they're getting blended. Roughly chop the onion, mince the garlic, and grate the fresh ginger. Don't swap fresh ginger for dried — fresh has a completely different flavour profile and significantly higher anti-inflammatory activity.
  2. Heat the olive oil in a large saucepan over medium heat. Add the onion and cook for 3–4 minutes until softened. Add the garlic and ginger and cook for another 2 minutes. Stir in the turmeric and black pepper and cook for 30 seconds more, letting the spices bloom in the oil.
  3. Add the chopped carrots and pour in the vegetable broth. Stir well, bring to a boil, then reduce to a gentle simmer. Cover and cook for 18–20 minutes until the carrots are completely tender and easy to pierce with a fork.
  4. Remove the pan from the heat. Use a stick blender directly in the pan to blend everything until completely smooth — or carefully transfer in batches to a standing blender. Take your time here — a silky smooth texture makes all the difference.
  5. Return the blended soup to low heat. Stir in the coconut milk and warm through for 2–3 minutes — don't boil after adding the coconut milk or it can split. Taste and adjust pepper. Ladle into bowls and finish with fresh coriander scattered generously on top. Serve immediately.