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Carrot Ginger Soup with a Boost of Protein and Calcium

A smooth, vibrant soup made from sweet carrots, fresh ginger, blended to a creamy consistency with coconut milk or cashew milk. This version is fortified with calcium and protein by adding a scoop of Mikuna ChoCho protein powder and a small amount of calcium citrate during blending, making it a nourishing, bone-supportive meal. Light yet satisfying, it’s perfect as a starter or a light entrée.
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Lunch, Soup
Cuisine American
Servings 4
Calories 215 kcal

Equipment

  • 1 roasting pan
  • 1 knife
  • 1 cutting board
  • 1 pot
  • 1 high speed blender or immersion blender

Ingredients
  

  • 1.5 lbs carrots peeled and cut into 1-inch chunks
  • 1 med onion roughly chopped
  • 1 tbsp olive oil
  • 1 tbsp ginger fresh, chopped finely or 1 tsp ground ginger
  • 4 cups vegetable broth
  • 1/3 cup coconut milk full fat or cashew milk
  • 1 scoop Mikuna CHOCHO added after cooking
  • 1 tsp calcium citrate powder, added after cooking
  • 1 tbsp pumpkin seeds raw or roasted
  • 1 tbsp maple syrup optional

Instructions
 

  • Roast the vegetables: Preheat oven to 400°F (200°C). Spread carrots and onions on a baking sheet, toss with olive oil, and roast for 25–30 minutes until tender and lightly caramelized.
  • Blend until smooth: Add the roasted vegetables, vegetable broth and chopped ginger to a pot if using an immersion blender or add all ingredients to a high speed blender. Blend until smooth and creamy. Add the coconut milk and blend again.
  • Add protein and calcium: Stir in protein powder and calcium citrate once the soup is slightly cooled (below 140°F) to preserve potency. Blend again briefly to incorporate.
  • Serve: Ladle into bowls and garnish pumpkin seeds. Serve warm.

Nutrition

Calories: 215kcalCarbohydrates: 30gProtein: 14gFat: 10gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.003gSodium: 1024mgPotassium: 470mgFiber: 7gSugar: 3gVitamin A: 9139IUVitamin C: 20mgVitamin E: 1mgVitamin K: 2µgCalcium: 154mgIron: 3mgMagnesium: 68mgPhosphorus: 158mgSelenium: 1µgZinc: 1mg
Keyword calcium, carrots, ginger, protein, soup
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