Carrot, mint & ginger soup

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Serves: 17 (250mL serve)

Category: Soups


  • 4 tablespoons polyunsaturated margarine
  • 2 onions, chopped
  • 2 tablespoons fresh ginger, grated
  • 2 cloves garlic, minced
  • 1.5 litres salt reduced vegetable stock
  • 2 kg carrots, peeled and chopped
  • 4 tablespoons fresh mint, chopped
  • Reduced fat yoghurt or sour cream to serve



  1. Heat margarine in a large heavy-based saucepan. Sauté onion, ginger, garlic and carrot over medium heat for 5-10 minutes, or until the onion has softened
  2. Add stock, bring to the boil, then reduce the heat and simmer for 10-15 minutes, or until the carrot is tender
  3. Process the soup in batches in a blender or food processor until smooth (or blend in the pot using a hand held blender to save on washing!). Return to the saucepan and add a little more stock or water to thin the soup to your preferred consistency
  4. Stir through mint, reheat and serve.


Nutrition information panel

Nutrient Per Serve Per 100g
Energy 357kJ 145kJ
Protein 2.1g 0.8g
Total fat 2.8g 1.1g
Saturated fat 0.8g 0.3g
Carbohydrate 10.4g 4.2g
Sugars 9.5g 3.8g
Dietary Fibre 4.9g 2.0g
Sodium 316mg 128mg

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