Curried Date and Ginger Carrot Soup Recipe for 4

A quick and easy curried carrot soup with ginger. Spoon into bowls and garnish with a spoonful of yogurt. Scrape rather than peel carrots as you end up wasting very little when you do this. Scraping can be done using a sharp paring knife.

If you would like to thicken the soup at the end you can do this by adding 1-2 teaspoons of cornflour mixed with a little bit of water.

There are two carrot soup recipes here. The first one is curried and uses dates and ginger. This is a very exotic tasting soup and lovely for dinner parties. However, if you are looking for an easy carrot recipe for everyday cooking we have a recipe for you at the end of the page.

Number of Servings:  4

Cups of Fruits and Vegetables Per Person:  1.00


2/3 cup pitted dates
1 onion, chopped
2 stalks celery, chopped
2 cloves garlic, minced
1 Tbsp ginger root, minced or substitute 1 tsp ground ginger
1-1/2 Tbsp olive oil
2 Tbsp flour
2 (14 oz) cans low sodium chicken broth
2-1/2 cups sliced carrots
1 tsp ground cumin
1/2 tsp curry powder
1 pinch cayenne pepper
1 pinch black pepper
1 Tbsp lemon juice


Chop dates and set aside. In a heavy saucepan, sauté onions, celery, garlic, and ginger in oil over medium heat for 3–4 minutes or until translucent. Remove from heat and stir in flour.

Return to heat and cook for 1–2 minutes, then whisk in chicken broth. Stir in carrots, cumin, curry powder, cayenne, and black pepper. Bring to a boil, reduce heat, cover and simmer 10 minutes, stirring occasionally. Stir in dates and simmer another 5–10 minutes, or until carrots are soft.

Remove from heat and puree in a blender or food processor until smooth. Pour back into pan. Stir in lemon juice and return to cook top until thoroughly heated. Spoon into bowls and garnish with a spoonful of yogurt.

Nutrition Facts
Curried Date Carrot Soup
Serving Size 1/4 of recipe
Amount Per Serving
Calories 210 Calories from Fat 50
  % Daily Value (DV)*
Total Fat 6g 9%
 Saturated Fat 1g 5%
 Trans Fat 0g 0%
Cholesterol 5mg 2%
Sodium 170mg 7%
Total Carbohydrate 38g 13%
  Dietary Fiber 6g 24%
  Sugars 25g  
Protein 5g
Vitamin A 270%
Vitamin C 15%
Calcium 6%
Iron 6%

* Percent Daily Values are based on a 2,000 calorie diet.

Diabetic Exchange**

Fruit: 1
Vegetables: 2
Meat: 0
Milk: 0
Fat: 1
Carbs: 0
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included

An Easy Carrot Recipe for Everyday Cooking

Take 6 carrots and scrape and slice them. Peel and chop 1 onion. Melt 3 tablespoons of bacon fat or dripping into a pot and add the prepared vegetables. Cook the vegetables very slowly until tender. Add 3 pints (6 cups) of chicken stock. Simmer of 10 more minutes and serve. Thicken with 1-2 teaspoons of cornflour mixed with water. Cook a further minute or two before serving. If you do not cook the carrot soup a little longer after adding the cornflour, your soup will taste floury.

Other Carrot Recipes:

Other Soup Recipes: