Sep 26 2018

Carrot Miso Soup Recipe

This time of year, I make a lot of soups. They are an efficient and easy way to ward off colds and the flu, but they have to taste good, and be easy to make. It can be a tall order, but this soup meets all of my requirements. It’s sweet, so the kids loved it as well.

The more I learn about food, the more obvious it becomes that food is in fact medicine. It can either make you sick, or keep you healthy. Each meal is an opportunity to improve your overall health, or run yourself down. Not only it’s contents, but it’s consistency.

Pureed soup, like this one, is already pre-digested in a sense. Your body doesn’t have to spend as much of it’s energy breaking it down. As a result, you have more energy conserved for fighting off disease, and it’s easier for your body to absorb all the nutrients.

Most of us know that carrots are full of antioxidants, but miso is as well. It is also a great digestive aid, as are all fermented foods. We don’t typically eat soy, but we do eat miso because it is fermented. Fermentation changes soy so it reacts differently in the body, and is no longer a threat to thyroid function.

When I first posted this recipe I was vegan, but bone broth is now a big part of our lives because of it’s gut health benefits. It help line the gut, to prevent and heal leaky gut, and it’s collagen is great for your skin. The kids don’t like to drink it, so soup is a great delivery system for them. It greatly improves immunity which is super important this time of year.


2 tablespoons olive oil
2 pounds carrots, peeled, thinly sliced
1 large onion, finely chopped
4 regular or 6 small garlic cloves, peeled and smashed
1 tablespoon finely chopped or grated ginger, or more to taste (it could easily be doubled)
4 cups bone broth (chicken) or vegetable broth
1/4 cup white miso paste, or more to taste


Heat oil in heavy large saucepan over medium heat. Add carrots, onion and garlic sauté until onion is translucent, about 10 minutes. Add broth, miso and ginger. Cover and simmer until carrots are tender when pierced, stirring occasionally, about 30 minutes.

Puree soup in batches in blender, or all at once with an immersion blender.



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