Creamy Roasted Carrot, Turmeric & Coconut Soup

For me soups are the ultimate healing cuisine! They are gentle on the digestive system and are super nourishing on the gut. This LOW-FODMAP recipe is perfect for when you are feeling bloated or in need of a little TLC. Combining rich flavours with the healing anti-inflammatory properties of Turmeric and Ginger makes this Carrot soup the perfect warming lunch or dinner to boost your immune system, detoxify the digestive system and help you fight inflammation in one effortless and delicious meal.

Why no garlic and onion like most carrot soups? You will find that most of my recipes have either no garlic and onion or very limited amounts. This is because they are high in fructans and though they are considered anti-inflammatory with a range of anti-bacterial benefits, for someone suffering from intestinal inflammation, acid reflux, heartburn, ulcers, skin conditions etc. eating these two foods may make them feel worse. For this reason, I often use replacements such as chives or the green parts of spring onions. These are from the same tasty family as garlic and onion, but are more gentle on those (like me) that are sensitive to fructans.

If you have no reason to limit your consumption of garlic and onion however, please go ahead and add them. They are both a natural immune boosting gift when used in limited portions. I would recommend adding 1 small brown onion and 1 clove of fresh garlic if you wished to change this soup recipe to include these foods. Be sure to sauté them first, before you add them to the cooked recipe.

Serves: 4


1 kg Carrots (or approx. 6-8 medium to large carrots)

4 sprigs fresh rosemary, leaves only

2 tbsp olive or avocado oil

2 tsp minced chives *Hint: to mince chives, cut them finely with scissors rather than chopping them with a knife

2 tsp TurmeriX Powder (alternatively mix 2 tsp turmeric, a pinch of black pepper and 1 tsp cinnamon together instead)

1-inch fresh ginger, grated

2 cups chicken broth/ stock *Preferably homemade and excluding onion and garlic if you want to keep this soup FODMAP friendly, otherwise, go ahead and use chicken broth/ stock of your choice.

1 can (400ml) coconut milk, room temperature

Sea salt and cracked pepper to taste

Natural Greek yoghurt and fresh parsley for garnishing


1. Pre-heat oven to 200 degrees Celsius

2. Line a baking tray with baking paper

3. Peel carrots, trim ends and cut them in half. Cut carrots in half again length-ways and add to a large bowl

4. Drizzle and toss the carrots with olive oil (or avocado oil)

5. Sprinkle with rosemary leaves, sea salt and cracked pepper and spread evenly on the baking tray. Bake for approx. 30-35 minutes (or until tender and cooked through)

6. While the carrots are roasting, mince the chives by cutting them into small and fine pieces with scissors and set aside

7. Grate fresh ginger and set aside

8. Once carrots are cooked - place carrots, chives, TurmeriX, (or turmeric, black pepper and cinnamon mix), ginger and chicken stock into a large pot and place on stove top (or into your Thermomix bowl) and simmer them all together for approximately 10-15 minutes to blend all the flavours

Thermomix instructions: insert measuring cup - 10min/ 90 degrees/ reverse speed/ speed 1

9. In a blender (or Thermomix) add all ingredients (including coconut milk) and blend on high until well-combined. Depending on the size of your blender, it may be necessary to blend in smaller batches.

Thermomix instructions: insert measuring cup - Blend 30 sec/ speed 5

10. Serve warm - garnish with Natural Greek Yoghurt and parsley.

Refrigerate leftovers for up to 5 days

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