In Vermont, we can get local carrots, and other root vegetables, throughout the entire winter. Local farmers like Elmer’s Farm in East Middlebury, VT harvest them in the fall and keep them in cold storage on behalf of their customers. This GAPS Garam Masala carrot soup is a creamy and nourishing way to utilize this fall bounty that keeps giving into the early spring.

If you remove the Garam Masala spice, this recipe is suitable for the very beginning stages of the GAPS Introduction Diet. With the spices, it is suitable for the late stages or Full GAPS. This also makes excellent baby food, full of vitamins, minerals, and nourishing fats and stock.

Inspiration for this recipe comes from my friend, Lydia Shatney.

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GAPS Garam Masala Carrot Soup

  • Author: Melanie


This carrot soup is a creamy and nourishing soup that is suitable for the GAPS Diet Protocol.


  • 3 tablespoons ghee or animal fat
  • 2 pounds carrots, coarsely chopped
  • 1 large onion, coarsely chopped
  • 1/2” knob of ginger, peeled & diced
  • 1 quart of homemade chicken stock or broth
  • 2 teaspoonGaram Masala spice
  • sea salt to taste (I used not quite a tablespoon)
  • 24-hr sour cream for serving (optional)


  1. Heat the ghee (or animal fat of choice) in a large stockpot over medium heat
  2. Add the carrots, onion, & ginger and saute until carrots are beginning to caramelize & turn tender
  3. Add stock & stir to combine. Bring to a boil & reduce to a simmer for about 20 minutes
  4. Add sea salt & Garam Masala spice
  5. Remove from heat & add to blender
  6. Blend thoroughly & taste for additional seasonings if needed
  7. Serve with a dollop of 24-hr sour cream (optional)

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