Recipe description
May 31, 2026
Ginger Carrot White Bean Soup
Gentle, fiber-rich ginger carrot white bean soup for gut balance
High Fiber
Protein Rich
Plant Based
92%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from white beans and vegetables.
- Ginger and carrots provide polyphenols and flavor without added sugar.
- Plant-forward with protein and fiber supporting gut diversity.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
2 servings
Carrot
3
piece
Ginger
1
cup
Bean, white
1
cup
vegetable broth
4
cup
Oil, olive
1
tablespoon
Salt
1
teaspoon
black pepper
0.5
teaspoon
Lemon juice
1
tablespoon
Instructions
1
In a large pot, heat the olive oil over medium heat.
2
Add the chopped carrots and ginger, and sauté for about 5 minutes until they begin to soften.
3
Add the white beans, vegetable broth, salt, and black pepper to the pot.
4
Bring to a boil, then reduce the heat and let it simmer for 20-25 minutes until the carrots are tender.
5
Use an immersion blender to blend the soup until smooth.
6
Stir in the lemon juice before serving.
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Nutrition
260 kcal
Calories
12 g
Protein
38 g
Carbohydrates
9 g
Fiber
8 g
Sugar
4 g
Fat
0.5 g
Saturated fat
0.8 g
Salt
FAQ
What are the main ingredients of Ginger Carrot White Bean Soup?
The soup centers on ginger, carrot and white beans in a simple vegetable broth, with common pantry ingredients like onion, garlic, olive oil, and herbs.
Is this soup vegan/vegetarian?
Yes. It is plant-based and can be vegan if you use vegetable stock.
Is it gluten-free?
Yes, naturally gluten-free provided you use gluten-free stock and avoid gluten-containing thickeners.
What are the health benefits?
It provides dietary fiber and plant protein; ginger and carrots contribute polyphenols that fit a varied, gut-friendly eating pattern.
How can I adjust the spice level?
Add more grated ginger for extra heat; use chili flakes or black pepper; reduce for a milder version.
Can I freeze leftovers?
Yes. Freeze in airtight containers; thaw and reheat gently.
How should I store the soup?
Cool quickly and refrigerate for 3–4 days.
How can I thicken or thin the soup?
To thicken, blend part of the soup and stir it back in; to thin, add more stock or water.
What substitutions work if I don’t have white beans?
Chickpeas or other white beans can be used; cannellini or lentils are good alternatives.