Creamy and spicy, this easy recipe can be made in large batches making it perfect for meal preparation.


  • 1 cup chopped onions
  • 2 cloves minced garlic
  • Black pepper to taste
  • Cayenne pepper to taste
  • 2-3 cups chopped carrots
  • 4 cups low-sodium vegetable broth
  • 2-3 tablespoons ginger powder (or grated fresh ginger)
  • Juice from half an orange


  1. Heat a large pot over medium heat.
  2. Add the onions and saute for 5 minutes until translucent. Add 1-2 tablespoons of water as needed to keep the onions from sticking.
  3. Add garlic, pepper, cayenne pepper and cook an additional minute.
  4. Add carrots and cook 5 minutes more.
  5. Add all remaining ingredients, cover and simmer on low heat for 30 minutes. The carrots should be very soft.
  6. Blend the soup with an immersion blender, or pour it into high-speed blender. The soup should have a smooth consistency.

This can last in the refrigerator for up to one week. Freeze the leftovers for future easy meals.

Modified from the T. Colin Campbell Center for Nutrition Studies.