Carrot Ginger Soup with Mint (Paleo, AIP, Whole30, Low-FODMAP)

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Carrot Ginger Soup with Mint makes the perfect simple meal. Made with bone broth it satisfies. Made with fresh herbs, there is freshness, added nutrition and an earthy zing. Ginger root adds fire and detox benefits to the bowl. Ginger and mint are a winning combination: powerful, comforting and grounding. 

Carrot Soup with Ginger & Mint is Paleo, GAPS, AIP, Low-FODMAP, SCD, Whole30, dairy-free and has an easy VAD variation using white carrots.

Carrot Ginger Soup is so versatile: Make it in a slow-cooker, Instant Pot or on the stove top.

Ingredients in Carrot Ginger Soup with Mint

All of the ingredients in this soup are pantry or fridge staples that most of us have on hand most of the time.

• bone broth or meat stock — Go one of three ways with this ingredient:
  1. Make your own Bone Broth (best recipe here).
  2. Make your own Meat Stock, which is really fast (excellent recipes here and here).
  3. Buy bone broth — Here’s the guide for which bone broths are the best to buy.
     • This one is a simple powder (SEE discount code below) that is pantry stable, so very convenient, tastes great and lasts well for when you need it. I reached out to this company because I like their product, and they kindly gave my readers a discount code! At checkout, use code MEGAN15 for 15% off your order. 🙂
• carrots — Use white carrots for VAD version.
• other veggie of choice: peeled zucchini (for VAD), turnip or onion
• fresh ginger root
• fresh mint
• olive oil, or preferred fat
• sea salt

How to make Carrot Ginger Soup with fresh Mint

Because this is, in part, a Crock Pot or Instant Pot soup (or stove top!), it’s designed for an easy, quick preparation. The components simmer in the bone broth itself; there is almost no work. All three versions are below in the actual Recipe card, but here are the stove top directions:

• In a large pot, bring broth to a simmer. Add carrots and other veggies. Cover and simmer until veggies are tender, about 30 minutes. Set aside to cool to warm.
• Purée approximately half the broth and all the veggies with added fat, ginger, mint and sea salt until smooth.
• Return purée to pot with remaining broth. Stir and reheat until hot. Serve.

What to serve with Carrot Ginger Soup

• I like this soup with protein on the side, or added in: a bowl of meatballs to pass (as seen in some of the photos), fried up sausages OR, for passing: hard-boiled eggs and a cheese plate (not AIP, Whole30 or VAD).
• I have also topped it with leftover chicken and sauerkraut.
• For a one-dish meal, I add leftover meat or quickly cooked up ground meat to the bisque. Ground chicken is good; so is lamb, cooked with a little dried mint. All ground meats will work here.
• Carrot Bisque is great packed in a thermos for a healthy lunch.

We also love to serve this with a side of raw fresh veggies/fruits: Peeled cucumbers, peeled apples, kiwi, celery sticks, hearts of romaine or whatever other raw veggies you enjoy/are in season.

Carrot Ginger Soup is gentle for all the diets

Carrot Ginger Soup with Mint was designed to be a healing soup, one that is gentle and nourishing. Happily, it is also a bit gourmet and even kid-friendly, with a smooth, silky texture. (For families with kids, you can use less or more ginger according to your taste preferences.)

The added fat in the recipe is perfect for GAPS, AIP and SCD. The fat also helps to create a soup that’s super creamy, even though it’s dairy-free.

And lastly, this soup works great for the Vitamin A Detox diet, the latest healing diet to hit the scene, and the diet I am loving right now. (Learn more about the VAD diet here, especially if you have stubborn symptoms you can’t figure out or overcome.)

To make this soup VAD-compliant, there is one very small tweak to this recipe: Use white carrots. (Organic white carrots can be found at farmer’s markets and at stores like Trader Joe’s and Whole Foods. They come in heirloom mixes. Ask the produce person if you can have all the white ones! I also now grow my own each summer, and they are wonderful. Alternately, use a combination of parsnips and celery root.)

Carrot soup is so inexpensive and budget-friendly

One of the best things about this recipe is the accessibility and affordability of the ingredients! You can buy organic carrots year round from most markets — inexpensively.

Here are some ideas to make extra affordable and healthy bone broth:

• Make friends with a hunter! Wild game bones are free, and free-roaming animals have healthier meat and bones with a higher ratio of omega-3s.
• Cook a whole chicken in your slow-cooker or Instant Pot using 10 cups of poaching water. The resulting broth is a gelatin-rich meat stock. This method provides lots of meat for another use plus free broth.
• Buy a whole or half an animal from a grass-fed local farmer. When the butcher calls to ask which cuts you want, tell her you want the bones too.
• Ask your local butcher if certain bones are less expensive for you to buy. Some will offer bones for free. Others will offer chicken feet. Ask around until you find a great deal. (Most bones get thrown away, so you just need to find the right person who’s willing to help you.)

If you buy bulk organic carrots and shrewdly source your bones, this soup costs less than $5 to prepare, and it feeds five to six people!

Which Crock Pot or Instant Pot to choose

Which one to choose? I have made the switch to using an Instant Pot. I use mine every day and sometimes repeatedly within one day, over and over again: to cook broth, to steam veggies, to make yogurt etc.

Below are the best prices going right now on both tools. I certainly used my Crock Pot and loved it for years.

• Best Crock Pot under $35 HERE
• Best Programmable Crock Pot under $70 HERE
• Instant Pots HERE
• My Instant Pot HERE

Print Recipe

5 from 18 votes

Carrot Ginger Soup with Fresh Mint — Paleo, AIP, Whole30, Low-FODMAP

Carrot Ginger Soup with Fresh Mint is easy to make, thick and satisfying, with nourishing bone broth and fresh ginger. Use a saucepan on the stove, slow-cooker or pressure cooker to make this recipe! (Crock Pot or Instant Pot)

Prep Time15 minutes mins

Cook Time1 hour hr

Total Time1 hour hr 15 minutes mins

Course: Appetizer, Main Course, Side Dish, Soup

Cuisine: American, French

Keyword: aip, bisque, bone broth, carrot ginger, carrot soup, gapsdiet, gluten-free, low-FODMAP, mint, paleo, scd, whole30

Servings: 5 servings

Calories: 151kcal

Author: Megan

Cost: $5

Equipment

• slow cooker optional
• saucepan
• blender or hand/stick blender, if preferred
• Instant Pot or pressure cooker optional

Ingredients

• 4 cups bone broth (recipe here, or make fast Meat Stock here) To buy the best bone broth powder, use code MEGAN15 at checkout here for 15% off.
• 4 large carrots , about 4 cups worth, if each one is cut in half; (use white carrots for VAD).
• 1 peeled zucchini , cut in half (or, not for Low-FODMAP or VAD: use a yellow onion or turnip, peeled and chopped)
• 2 Tablespoons to ¼ cup olive oil, coconut oil, bacon fat, duck fat or not AIP: grass-fed butter, ghee (For VAD, use 2 Tablespoons olive oil or coconut oil, refined.)
• 2" nub fresh ginger cut into 8 pieces (add 1 inch nub of ginger for less spicy); you do not need to peel it first.
• 3 branches fresh mint with about 6 to 8 leaves per branch, or ⅓ cup loose leaves; (optional mint for VAD)
• ¼ teaspoon sea salt

Instructions

• In a large pot or your Crock Pot, bring broth to a simmer. Add carrots and other veggie. Cover and simmer until veggies are tender, about 30 minutes. Set aside to cool to warm.
• Purée approximately half the broth and all the veggies with added fat, ginger, mint and sea salt until smooth, about 50 seconds.
• Return purée to pot with remaining broth. Stir well, and reheat until hot. Serve.

Notes

Instant Pot Variation

I use my Instant Pot A LOT. I know a lot of you do, too. So here's the IP version, for extra speed and convenience. (Here's the Instant Pot I have.)

IP Instructions (same ingredients as above, although you may need a bit more broth)

1. Place carrots, zucchini and 1 cup of the broth into IP insert.
2. Seal lid and close steam valve.
3. Press "Manual" button and "-" button to decrease time to 10 minutes.
4. When timer goes off, carefully do a quick release.
5. Add remaining three cups broth to blender. Add carrots, zucchini, remaining broth in Instant Pot, fat, ginger, mint and sea salt.
6. Proceed with Step 2 in main recipe above. (Add more broth as needed, after the initial blending, to achieve the right thickness in your bisque.)

Nutrition

Calories: 151kcal | Carbohydrates: 7g | Protein: 8g | Fat: 11g | Saturated Fat: 9g | Sodium: 244mg | Potassium: 231mg | Fiber: 2g | Sugar: 4g | Vitamin A: 9650IU | Vitamin C: 8.7mg | Calcium: 26mg | Iron: 0.3mg

You can Pin Carrot Ginger Soup with Mint here:

Similar easy bisque-style soup recipes

• Zucchini-Ginger Bisque Soup
• AIP Nomato Soup (nightshade-free)
• Sweet Potato Chestnut Soup

More great carrot recipes

• Carrot “Pumpkin” Pie
• Best Carrot Raisin Salad
• Carrot Milkshake with Ginger and Cinnamon
• Ground Beef and Carrots Stir Fry
• Carrot and Beef Pie
• Morning Glory Donuts