This carrot ginger soup is a powerhouse of nutrition. It feels like a hug in a bowl, but won’t derail your diet.
Estimated reading time: 5 minutes
Are you on a weight loss journey but tired of feeling deprived? Good news! You don’t have to sacrifice flavor for fitness.
Enter the Healthy, Vegan, Low-Calorie Carrot Ginger Soup – a vibrant, warming, and incredibly satisfying soup that nourishes you from inside.
Why This Soup is Your Weight Loss Secret Weapon
- This isn’t just a tasty soup; it’s strategically designed for a low-calorie diet .
- This soup recipe focuses on maximizing flavour from the vegetables and spices while being mindful of added fats .
- Ginger is celebrated for its powerful anti-inflammatory properties and its potential role in metabolic health .
- We skip high-fat dairy or thickeners , keeping the calorie count low and the nutrition high.
- Carrots are the star of the show, and they are fantastic for weight loss.
Ingredients You’ll Need
- Carrots , preferably fresh and not frozen.
- Fresh Ginger and Garlic , cleaned and sliced. Avoid using paste .
- Onion, Celery, Bay Leaf, and Coriander Stalks to build the flavour of soup.
- Pink Lentil (masoor) to increase the nutritional profile of the soup and extra creaminess.
- Light Olive Oil to saute the vegetables and aromatics. Substitute it with any other light, low calorie oil.
- Ground Turmeric optional, for colour and anti-inflammatory boost
- Seasoning : Cumin , Black Peppercorns, Salt, Lime Juice
- Low Sodium Vegetable Stock or water as a cooking liquid.
- Garnish (Optional, use sparingly for low-cal): Fresh cilantro, a few toasted pumpkin seeds, or a swirl of light coconut milk (from a carton, not the high-fat can).
How To Make Carrot Soup
Sauté the Aromatics:
- In a large pot or Dutch oven, heat the olive oil.
- Add the chopped onion, garlic, ginger, celery, bay leaf and sauté for about 2 minutes to release their aroma.
Slow Simmer
- Add the chopped carrots, coriander stalks, and saute for a minute.
- Add vegetable stock, salt, rinsed lentil, and pepper.
- Bring the soup to a boil, then reduce the heat, cover, and let it simmer for 20-25 minutes, or until the carrots and lentil are fork-tender.
Blend to Creaminess:
- Carefully transfer the carrot soup to a high-speed blender (or use an immersion blender directly in the pot).
- Blend until the soup is completely smooth and velvety.
Finish and Adjust:
- Pour the soup back into the pot (if using a stand blender).
- Stir in the fresh lemon or lime juice. Taste and adjust the seasoning—you may need a little more salt, pepper, or a tiny pinch of maple syrup if your carrots weren’t sweet enough.
Ladle the carrot ginger soup into bowls and garnish lightly with fresh herbs, low fat coconut milk, or a sprinkle of seeds.
Pro-Tips for Keeping it Low-Calorie
- Skip the Heavy Creamer: Avoid using full-fat canned coconut milk or other high-fat creams. The pureed carrots and lentil alone create a wonderfully creamy soup. If you truly crave a touch of creaminess, use a very small amount of low-fat plant milk (like unsweetened almond or soy milk) or a light drizzle of coconut milk.
- Oil-Free Sauté: To save a few more calories per serving, simply roast the carrots, garlic, and onion in an oven till nicely roasted or charred.
- Be Mindful of Toppings: While tempting, toppings like croutons, heavy drizzles of oil, or large handfuls of nuts and seeds can quickly add calories. Stick to fresh herbs or a very small, measured amount of a crunchy topping.
- Batch Cook: This soup is excellent for meal prepping. Make a big batch and store it in the fridge for up to 4 days, or freeze portions for an easy, healthy, low-calorie lunch or dinner anytime.
More Healthy Soup Recipes for you
- Oats Soup
- Thai Coconut Soup
- Green Goddess Soup
- Vegetable Barley Soup
- Healthy Manchow Soup
- Tomato Couscous Soup
- Low Calorie Vegetable Soup
Get 15+ Vegetable Soup Recipes here
Ingredients
- ▢ 3 medium size carrot, peeled and diced
- ▢ 1 teaspoon light olive oil
- ▢ 1 tablespoon coriander stalks, chopped
- ▢ 2 garlic cloves
- ▢ 1 celery stalk, chopped
- ▢ ½ inch ginger, sliced
- ▢ 1 bay leaf
- ▢ 1 small size onion, finely chopped
- ▢ 1 tablespoon pink masoor dal
- ▢ 2 Cup water or low sodium stock
- ▢ ¼ teaspoon black peppercorns
- ▢ 1 teaspoon salt
Garnish (Optional)
- ▢ drizzle of low fat coconut milk
- ▢ pumpkin seeds
- ▢ chopped cilantro
Instructions
- In a large pot or Dutch oven, heat the olive oil. Add the chopped onion, garlic, ginger, celery, bay leaf and sauté for about 2 minutes to release their aroma.
- 1 teaspoon light olive oil
- Add the chopped carrots, coriander stalks, and saute for a minute. Add vegetable stock, salt, and pepper.
- 3 medium size carrot, peeled and diced
- Rinse pink masoor with water. Add it to soup. Bring the soup to a boil, then reduce the heat, cover, and let it simmer for 20-25 minutes, or until the carrots and lentil are fork-tender.
- 1 tablespoon pink masoor dal
- Pour the soup back into the pot (if using a stand blender). Stir in the fresh lemon or lime juice. Taste and adjust the seasoning.
- Serve carrot ginger soup warm with a drizzle of coconut milk and other toppings of choice.
Recipe Notes:
- The fiber from the carrots and pink lentil naturally creates a rich, creamy texture without any cream!
- Adjust the consistency by adding more water/stock/coconut milk.
Nutrition
We follow a strict NO SPAM Policy
Carrot Ginger Soup Recipe
Equipment
- stockpot or saucepan
Ingredients
- 3 medium size carrot, peeled and diced
- 1 teaspoon light olive oil
- 1 tablespoon coriander stalks, chopped
- 2 garlic cloves
- 1 celery stalk, chopped
- ½ inch ginger, sliced
- 1 bay leaf
- 1 small size onion, finely chopped
- 1 tablespoon pink masoor dal
- 2 Cup water or low sodium stock
- ¼ teaspoon black peppercorns
- 1 teaspoon salt
Garnish (Optional)
- drizzle of low fat coconut milk
- pumpkin seeds
- chopped cilantro
Instructions
- In a large pot or Dutch oven, heat the olive oil. Add the chopped onion, garlic, ginger, celery, bay leaf and sauté for about 2 minutes to release their aroma.
- 1 teaspoon light olive oil
- Add the chopped carrots, coriander stalks, and saute for a minute. Add vegetable stock, salt, and pepper.
- 3 medium size carrot, peeled and diced
- Rinse pink masoor with water. Add it to soup. Bring the soup to a boil, then reduce the heat, cover, and let it simmer for 20-25 minutes, or until the carrots and lentil are fork-tender.
- 1 tablespoon pink masoor dal
- Pour the soup back into the pot (if using a stand blender). Stir in the fresh lemon or lime juice. Taste and adjust the seasoning.
- Serve carrot ginger soup warm with a drizzle of coconut milk and other toppings of choice.
Video
Notes
- The fiber from the carrots and pink lentil naturally creates a rich, creamy texture without any cream!
- Adjust the consistency by adding more water/stock/coconut milk.
Nutrition
I am sharing a healthy baked mathri recipe with fewer calories, and crispy to the core. You’ll surely want to bookmark this mathri recipe.
Estimated reading time: 4 minutes
- Ingredients You’ll Need
- How To Make Baked Mathri
- Serving Suggestion
- My Tried and True Tips
- Baked Mathri Recipe
Baked Crackers!! I am super excited about this one because, as an Indian mathri is one of my go-to snacks.
Until now, I made them following a traditional methi mathri recipe from my mother. But this baked mathri is quite a revelation. They are easy to make, do not require deep frying, are vegan, and look fancy, like gourmet crackers.
It’s a highly customisable mathri recipe and brilliant for making ahead because it stays crisp for days!
Ingredients You’ll Need
- Flour: I use a combination of whole wheat flour (atta) and gram flour (besan). You can make this mathri with all-purpose flour (maida), jowar flour, ragi flour, or buckwheat flour.
- Sooji: Use fine granular semolina (rava) and not coarse texture.
- Seasoning: Pickle Masala Powder , Carom Seeds (ajwain), Chaat Masala, Cumin Powder, Salt
- Oil: Use flavourless, odourless, light vegetable oil.
- Water: Use ice-cold water to bind the dough
- Seeds: You can embellish mathri with white sesame and nigella seeds.
How To Make Baked Mathri
Step 1) Combine flour, semolina, seasoning, and salt in a large mixing bowl. Mix nicely with a spoon or fingers ( images 1 & 2 ).
Step 2) Pour oil and rub the flour mixture using your fingers. The flour mixture should resemble fine bread crumbs ( images 3 & 4 ).
Step 3) To bind dough, add ice cold water, one tablespoon at a time, and knead a stiff yet pliable dough. Knead the dough for 8 to 10 minutes.
Step 4) Keep the dough covered aside for 10 minutes.
Step 5) Divide the dough into two equal parts. Pick one ball at a time, and roll flat into ¼ inch thickness like a big sheet.
Step 6) Using a pizza or cookie cutter, cut squares. Prick each mathri with a fork and brush with oil. Sprinkle seeds on each mathri.
Step 7) Bake them in a preheated oven, flipping once in between for even browning from both sides.
Step 8) Transfer the baked mathri to a wire rack to cool down. Once cooled, the mathri tends to crisp a little more.
Serving Suggestion
Mathri is an Indian munching snack. You can serve it with a cup of tea, pack it in school lunch boxes, or for travelling.
However, this baked mathri tastes delicious on a party snack platter with dips like salsa, roasted pepper dip , or avocado hummus , salad, and cheese. They are just perfect for Diwali or Holi get together.
My Tried and True Tips
- While making baked mathri, it is essential to follow ingredient measurements precisely. Do NOT add too much fat/oil/ghee (moyen), or water to the flour.
- Make sure to rub oil and flour nicely before adding water. This process needs most of your time and attention if you want perfectly flaky mathri. Both (flour and oil), when combined, must stick together.
- Rest the dough covered for 10 minutes. Resting the dough helps in relaxing the gluten strands and gives flakiness to the mathri.
- Next, add only one tablespoon of ice-cold water to bind the dough. We want a non-sticky, soft, moist, and pliable dough . Knead the dough for 8 to 10 minutes.
More Healthy Indian Snack Recipes
- Papdi
- Banana Chips
- Roasted Nuts
- Spicy Murmura
- Roasted Chana
- Caramel Makhana
Get 25+ Healthy Sweets and Snacks Recipe Ideas for Diwali
Ingredients
- ▢ 150 gram Whole Wheat Flour (atta)
- ▢ 50 gram gram flour (besan)
- ▢ 2 tablespoon semolina (suji/rava)
- ▢ 30 ml vegetable refined oil
- ▢ 125 ml ice cold water
- ▢ 1 teaspoon Chaat Masala
- ▢ 1 teaspoon cumin powder (jeera powder)
- ▢ 1 teaspoon achar masala (pickle masala powder)
- ▢ 1 teapsoon carom seeds (ajwain)
- ▢ 1 teaspoon salt or to taste
- ▢ ¼ teaspoon baking powder
- ▢ 2 tablespoon sesame seeds (white til)
Instructions
- Combine flour, semolina, seasoning, and salt in a large mixing bowl. Mix nicely with a spoon or fingers.
- Pour oil and rub the flour mixture using your fingers to bring them together. The flour mixture should resemble fine bread crumbs
- To bind dough, add ice cold water, one tablespoon at a time, and knead a stiff yet pliable dough. Knead the dough for 8 to 10 minutes.
- Keep the dough covered aside for 10 minutes.
- Preheat oven to 180 degrees celsius for 10 minutes. Line a baking sheet with parchment paper. Spray or brush it with cooking oil.
- Divide the dough into two equal parts. Pick one ball at a time, and roll flat into ¼ inch thickness like a big sheet or roti.
- Using a pizza or cookie cutter, cut squares. Prick each mathri with a fork and brush with oil. Sprinkle seeds on each mathri.
- Bake them in a preheated oven, flipping once in between for even browning from both sides. It takes 20 – 25 minutes. Turn them halfway through for even browning and cooking.
- Transfer the baked mathri to a wire rack to cool down. Once cooled, the mathri tends to crisp a little more.
- Serve Baked Mathri immediately for storage in an airtight container.
Recipe Notes:
- Store baked mathri only once it cools down entirely; else, it will turn soggy.
- In an airtight container, baked mathri remains crisp and fresh for ten days at room temperature, even in hot and humid climates.
- You can add seasoning to the baked mathri according to personal preference.
Nutrition
We follow a strict NO SPAM Policy
