Roasted carrot, chilli & ginger soup

Perfect autumn soup

This week I have loads of carrots. We can only eat so many carrot sticks and houmous so I made this delicious fiery soup for a wonderfully warming lunch. It’s definitely worth roasting the carrots to add to the depth of flavour. Good old carrots are packed with beta-carotene which keep our eyes healthy and our immune system in top form. Chilli and ginger are also great immune supporting ingredients. Lentils provide protein to make this super-filling.

Eat some greens with every meal. Dark green leafy veg are bursting with folate which has been shown to be cancer protective. My speedy spinach ‘stir-in’ is a simple way to eat a great big handful without all the chewing.

Why not whizz up some veggie crisps whilst your oven is on ? I used golden beetroots which came in this week’s veggie box to add more interest to my soup and an extra shot of beta-carotene. They also make a handy snack.

Serves 2
4 medium carrots, peeled and quartered lengthways
2 tbsp olive oil
1 medium onion, peeled and chopped
thumb size piece of ginger root, peeled and finely chopped
1 x 400g tin of chopped tomatoes
500ml low-salt vegetable bouillon stock
1tsp chilli flakes (more or less to taste)
sea salt and freshly ground black pepper

For the stir-in

2 large handfuls of spinach leaves, washed
juice of 1 lemon
1 tbsp olive oil
Freshly ground black pepper

  1. Pre-heat the oven to 220C
  2. Place the prepared carrots onto a baking tray. Drizzle over 1tbsp of the olive oil and season with black pepper. Mix throughly, I use my hands. Place in the oven for 30 minutes, shaking occasionally until soft and slightly browned.
  3. Meanwhile, heat the remaining oil in a large saucepan over a medium heat and add the onion and ginger.  Cook gently for 10-15 minutes until soft.
  4. Add the tomatoes, stock, chilli flakes and lentils. Bring to the boil and then simmer for 10-15 minutes until the lentils are mushy. Remove from the heat and place in a food processor. Add the roasted carrots and whizz until smooth. Season to taste.
  5. Serve immediately with the spinach stir-in or keep in the fridge for upto 3 days. This soup also freezes well.

To make the stir-in

  1. Place the spinach, lemon juice, extra virgin olive oil and black pepper in a small blender and whizz until throughly combine. Store in a small container in the fridge for unto 2 days.

About Michelle Lake

Hi, I run Mission Nutrition, and I'm a nutritional therapist/ nutritionist helping people all over St Albans & Hertfordshire feel happier & healthier. If your diet needs an overhaul, come and see me for a nutrition consultation! Tel: 01727 893 042 / 01727 869 929 or email