Seven months into this gut-healing journey, I’ve realized it truly is a journey. Just when I think my gut might finally be “healed,” a flare reminds me that healing isn’t linear. It’s progress, not perfection, and when I zoom out, I can see just how far I’ve come (and how much better I genuinely feel). On the days when my stomach feels off, I go back to the basics: easy-to-digest meals, water-based cooking, and simple foods I know my body thrives on. Enter this carrot ginger soup.
A nourishing, blended soup is one of the best things you can give your gut when it needs a little extra support. This recipe is warm, soothing, and full of ingredients that are gentle on digestion while delivering flavor and comfort in every spoonful. I have been making this recipe repeatedly, especially as the holidays were coming to a close, and wanted to share two easy ways to make it: with or without parsnips, depending on what your body is craving and what you have on hand.
Why parsnips? They add a subtle sweetness and creamy texture without overpowering the soup, making them a great option if you tolerate them well. Parsnips blend beautifully and can make the soup feel a bit heartier, which is especially nice during colder months. That said, they’re completely optional; this soup is just as delicious and nourishing without them, allowing you to keep things extra simple. I can literally make this soup in 30 minutes with just four ingredients.
The Simplest Way to Make this Carrot Ginger Soup
- About 5 cups peeled and chopped carrots
- 3-4 cups broth or water
- 1 tablespoon grated ginger
- 1/2 – 1 teaspoon sea salt
Making this Carrot Ginger Soup with Parsnips
- About 4 cups peeled and chopped carrots
- 2 medium to large parsnips, peeled and chopped
- 3-4 cups broth or water
- 1 tablespoon grated ginger
- 1 teaspoon ground turmeric
- 1/2 – 1 teaspoon sea salt
Why You’ll Love This Soup
- Warm, blended, and easy to digest. Perfect when your gut needs extra support
- Naturally creamy without dairy or heavy ingredients
- Simple, whole-food ingredients that deliver comfort and flavor
- Customizable (with or without parsnips, depending on taste preference and tolerance)
- Comes together quickly and reheats beautifully for leftovers
Healthified Notes
- Blended soups are one of my go-to meals during times of digestive stress because they’re gentle, hydrating, and require less digestive effort.
- Ginger adds warmth and flavor while traditionally supporting digestion.
- Carrots and parsnips offer natural sweetness without relying on added sugars.
- You can keep this soup extra simple by omitting parsnips or adding them in.
- This recipe is a reminder that nourishing food doesn’t need to be complicated to be supportive.
- You can enjoy it on its own as an easy-to-digest option or eat as a side, pairing with protein and other steamed veggies of choice.
My Go-To Gut Healing Carrot Ginger Soup – Two Ways {Low-FODMAP, 30 Minute Meal}
Equipment
- Large pot or Dutch Oven
- Blender or food processor
Ingredients
- 6-7 large carrots, peeled and sliced equals about 4 cups
- 2 parsnips, peeled and sliced optional; increase carrots to at least 5 cups
- 3-4 cups broth or water I use 3 for a thicker soup
- 1 tablespoon fresh grated ginger
- 1 teaspoon ground turmeric optional
- ½-1 teaspoon sea salt to taste
Instructions
- Add the carrots and parsnips (if using) to a large pot. Pour in enough broth or water to just cover the vegetables (about 3–4 cups).
- Bring to a boil, then reduce heat, cover, and simmer for 25–30 minutes, or until the vegetables are fork-tender.
- Add the grated ginger, turmeric, and sea salt.
- Blend using an immersion blender, or carefully transfer to a high-speed blender and blend until smooth.
- Taste and adjust seasoning as needed. Serve warm.
I hope this recipe inspires you to see how flavorful and fulfilling water-based cooking can be! If you make it, tag me on Instagram @healthified and share how it turned out! And if you liked this recipe, you will love the 50+ other recipes in my e-book: Water-Based Cooking.
