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AIP Carrot and Ginger Soup Recipe

Louise | July 23
AIP Carrot and Ginger Soup Recipe #aip

Carrot and ginger soup. Sounds healthy, right? It is, but if you have an autoimmune condition you should definitely stick to this AIP carrot and ginger soup recipe.

The Mysterious Ingredients in Carrot and Ginger Soup

Do you know what’s in your favorite carrot and ginger soup? You may have some ideas, but the truth is there really isn’t one way to make it.

And that leaves the door open for a lot of ingredients that aren’t AIP-friendly.

The good news is you don’t have to worry about the carrot or ginger. The bad news is you should be concerned about everything else that is included.

Potatoes are commonly used to thicken soup, and they are a staple in many carrot and ginger soup recipes. Potatoes are part of the nightshade family, which isn’t allowed on Paleo autoimmune protocol.

Dairy products are another potential hazard in this kind of soup. Butter and sour cream may make soup delicious, but they’re not cool on AIP.

Then there are the usual suspects, such as vegetable oils and white flour. While they aren’t as commonly used in this particular soup, I wouldn’t be surprised to find them in some versions.

That said, all of those non-AIP ingredients aren’t necessary. This soup can taste just as amazing with a few simple changes.

How I Made AIP Carrot and Ginger Soup

Sometimes the best recipes are the simplest, and I think this soup is a great example of that. By eliminating some extra ingredients, the featured flavors can shine through.

There’s no need for potatoes, dairy, or added sugar, so I did not attempt to find alternatives. The right proportion of ingredients ensures a great texture even without thickeners.

I did opt for olive oil rather than vegetable or canola oil. Those oils are highly processed and highly inflammatory.

Chicken broth is a nice flavorful base to blend with the other ingredients. Red onion adds zip to the carrots and fresh ginger, and a bit of salt brings out the earthy goodness.

What to Watch For on AIP

As you no doubt know, there are a lot of foods to avoid on AIP. There are the basics, that everyone should avoid, such as sugar, grains, and vegetable oil.

But then there are the trickier ones, like tomatoes and tofu and almonds. Since when did all of those things become off-limits?

They may be fine for most folks, but while you’re following autoimmune protocol it’s important to stick to the plan. This ultimate AIP food list tells you exactly what to avoid, and, more importantly, all the things you can still enjoy.

Now get cooking!

AIP Carrot and Ginger Soup Recipe #aip

AIP Carrot and Ginger Soup Recipe #aip

AIP Carrot and Ginger Soup Recipe

  • Author: Louise Hendon
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Total Time: 50 minutes
  • Yield: 4 servings 1x
  • Category: Soup, Entree
  • Cuisine: American


A simple carrot soup with ginger giving it a great kick.


  • 2 Tablespoons (30 ml) of olive oil
  • 1 red onion (110 g), peeled and finely diced
  • 2/3 cup (50 g) of fresh ginger, peeled and finely chopped 
  • 8 carrots (400 g), peeled and diced small
  • 4 cups (960 ml) of warm chicken broth 
  • salt
  • carrots shavings, to garnish


  1. Heat the olive oil in a large pan and gently fry the onions, ginger, and carrots. Stir regularly so they don’t burn or caramelize.
  2. Pour in the stock and bring to a low simmer. Cover the pan with a lid and cook for approximately 35 minutes until the carrots have completely softened.
  3. Remove the pan from the heat and use a hand blender to blitz the mixture to a smooth soup consistency. Season the soup with salt.
  4. Divide the soup between warm bowls and garnish with carrot shavings if desired.


All nutritional data are estimated and based on per serving amounts.


  • Calories: 141
  • Sugar: 5 g
  • Fat: 8 g
  • Carbohydrates: 15 g
  • Fiber: 3 g
  • Protein: 0 g