A warm bowl of carrot ginger soup on a cool, fall day is my fav way to embrace the season. Both nourishing and tasty, this is the ultimate comfort carrot soup recipe.

As much as I love blending fresh fruits and veggies into a refreshing glass of goodness… a warm bowl of soup soothes the soul like nothing else! So, I wanna share this soup recipe I looooooooove. And yep—it’s from my amazing, plant-based, Seasonal Cleanse.

vibrant white bowl of carrot ginger soup with cracked pepper on top.
Table of Contents
  1. Plant-Based Carrot Soup Recipe
  2. Festive Fall Dinner Menu
  3. More Nourishing Soups
  4. Carrot Ginger Soup Recipe

Plant-Based Carrot Soup Recipe

There are 5 cleanse-worthy ingredients in this soup: ginger, carrots, garlic, lemon, and coconut oil. These plant-powered ingredients help your body detox out anything that’s slowing you down from living your best life ever!

That’s right, this carrot ginger soup is 100% dairy free, yet super creamy. It’s loaded with fresh veggies and healthy fats to provide the perfect balance of nutrition. How does it stand up to traditional, dairy-filled versions, you ask? With this #rawkstar ingredient list:

  • Yellow onion– According to a study by the US Library of Health, onions are full of antioxidants and great cancer fighters.
  • Fresh ginger– this root vegetable contains powerful anti-inflammatory properties
  • Fresh garlic– another great vegetable with antioxidants that can fight cancer
  • Carrots– full of beta carotene, which our bodies turn into vitamin A, carrots really are good for our eyes!
  • Full-fat coconut milk– I always use coconut milk with full fat, as this fat helps break down the carbs from other veggies in this carrot soup, as well as contains MCTs that help with weight control.

Pro tip: I like using orange carrots to produce the vibrant color in this soup, yet any carrot variety will work.

carrot soup sprinkled with cracked black pepper and loaded with delicious health benefits.

Festive Fall Dinner Menu

Fall is often a time where family gatherings are more prevalent. I love sharing this carrot ginger soup with family and friends, as it’s mild, delicious flavor is always a crowd pleaser. Yet, if you’re looking for a whole fall feast, look no further:

  • Kale autumn salad– While I’ve created this recipe for a quick on-the-go lunch, it is the perfect start to a fall meal. The pomegranate brings a brightness to the kale, and while the sliced almonds provide the perfect amount of crunch.
  • Roasted Brussels sprouts– Hands down my fav fall recipe to bring to a party. Perfectly roasted Brussels sprouts are complimented by toasted walnuts and a touch of maple syrup.
  • Sweet potato nachos– If you’re looking to make this carrot ginger soup recipe your main course, adding in some sweet potato nachos creates the perfect crunchy pairing. This is a recipe from my book, Simple Green Meals, and is such a fun party feature.
  • No guilt rice krispie treats– I say this is a great kid friendly dessert, yet I love to indulge in these too! It’s my fun, healthier take on a traditional sweet treat.
  • Almond butter and jam muffins– If a breaded dessert is more your style, these stuffed muffins are for you. I love the fresh sweetness of the strawberry filling when I take a bite out of these.

A Whole Food Cleanse

Fall flavors are the most inviting to me, so you’ll find lots of fresh fall goodness throughout my blog. Looking to take fall to the next level? I’d love for you to join us in our next Seasonal Cleanse, and enjoy all that fall has to offer while also reseting your mind and body for the holiday season to come. You can expect recipes like this carrot ginger soup, along with many other fresh fall creations.

This cleanse isn’t meant to deprive the body, it’s meant to reset the body with nourishing meals, smoothies, snacks, and detoxing drinks. I’ll teach you how to prep, cook healthy yet comforting meals, and listen to your body and it’s nutrition needs.

At Simple Green Smoothies, we believe in fueling our bodies with whole food plant-based recipes so that we can pursue our passions, and this cleanse is a great way to jumpstart that journey.

More Nourishing Soups

I’m def ready for soup season. Stock up on some broth and warm veggies to create these great recipes:

Would you please rate + review this recipe once you’ve made it? Your reviews help me out so much!

4.66 from 120 votes

Carrot Ginger Soup

This nourishing, simple carrot ginger soup is full of love for the tummy. The ginger and cumin bring warmth to the digestive system, while the garlic and onion gently assist liver detoxification. The carrots bring nutrient-dense deliciousness! Feel free to add extra broth or coconut milk to reach your desired consistency.
Prep: 10 mins
Cook: 30 mins
Total: 40 mins
Author: Jen Hansard
Course: Entree, Soup
Cuisine: Japanese-Inspired, Plant-Based
Serves: 4

Equipment

  • immersion blender
  • stove

Ingredients  

  • 3 tbsp coconut oil
  • 2 yellow onion chopped
  • ¼ cup ginger root chopped
  • 4 garlic cloves minced
  • 2 tsp cumin ground
  • 12 carrots washed and chopped into 1/2”
  • 3 cups coconut milk
  • 2 cups vegetable stock
  • ½ lemon juiced
  • tsp sea salt to taste
  • tsp black pepper to taste

Instructions 

  • Heat coconut oil in a large saucepan over medium-high heat. Add the chopped onions and sauté until translucent.
  • Add the ginger and garlic to the onions, and cook for another minute. Add the cumin and stir well for 30 seconds.
  • Add the chopped carrots and sauté for a few minutes, then add the coconut milk and vegetable broth. Lower heat to a simmer and cook for 20 minutes, or until the carrots are just tender.
  • Puree soup with an immersion blender or standard blender. (Use caution when using a standard blender. The soup will be hot!) If soup is too thick, add extra broth or coconut milk.
  • Add the desired amount of lemon juice plus season with salt and pepper to taste. Serve hot.

Notes

  • Increase the protein in this soup by topping with sesame seeds, sunflower seeds or pepitas. 
  • Nutrition facts are based on using full-fat canned coconut milk. To reduce the calories + fat use light canned coconut milk.
  • Swap out coconut oil for olive oil or avocado oil.
  • If soup is too thick, add extra broth or coconut milk. Make sure to blend/puree the soup well—the ginger can be stringy and needs a good blend to puree nicely.

Nutrition

Calories: 530kcal, Carbohydrates: 28.9g, Protein: 6g, Fat: 47g, Saturated Fat: 47g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Sodium: 701mg, Potassium: 1199mg, Fiber: 10g, Sugar: 18g, Vitamin A: 30837IU, Vitamin C: 23mg, Calcium: 118mg, Iron: 4mg
Tried this recipe? Show me!Mention @SimpleGreenSmoothies or tag #SimpleGreenSmoothies!

About the Author

Jen Hansard

I went from exhausted mama to running across the Grand Canyon, riding & hiking to the top of the tallest waterfall in North America with my kids. How? I fell in love with the smoothies and plant-based meals you can find on my blog.

You might Also Like…

Leave a Comment

Your email address will not be published. Required fields are marked *

Rating




Comments

  1. 4 stars
    the soup is pretty good and I am sure packed with nutrients. Though, I felt it tasted too similar to a Panang curry.

  2. 5 stars
    Simply delightful! The flavors are are amazing! This recipe is very forgiving, either way it’s going to turn out amazing! I had leftover chicken broth which I used instead of vegetable broth which may have been a little more than the amount the recipe called for, but I used it all , and I didn’t have 3 cups of coconut milk, I only had one can so I just use that.

  3. 5 stars
    Just made this soup and it’s delicious! I did not have enough coconut milk so I put more broth but I found the “12 carrots” a bit vague as I grow my own and they are not big, so grams would be preferable. Secondly I did not understand the calories count as usually it’s per portion but 500 calories per portion?
    Thank you for clarifying ! Otherwise delicious and warming soup for a cold day!!

    1. So glad you loved this one Floriana! For the carrots, we’d recommend 12 carrots that are about 6″ long each (or the equivalent) if that helps. The higher calorie count in this Carrot Ginger Soup is due to the coconut milk. If you use a lite version, that will bring that calorie count down lower for you. Enjoy! 🙂

  4. 5 stars
    This soup is a happy surprise! We absolutely loved it and we are not ginger lovers. I added a quarter cup of cashews at the same time as the carrots and yum. This is a definite keeper!

  5. 5 stars
    Carrot Ginger Soup was delicious. I love carrots and with the ginger it was especially tasty. Thank you for all the wonderful soup recipes.

  6. 3 stars
    Since none, except myself, enjoy coconut flavors, I attempted to substitute almond milk for the coconut milk and olive oil for the coconut oil. The end result had an overpowering carrot flavor with a hint of ginger. I will need to retry this recipe with the original ingredients, but downsize the quantity since I will likely be the only one interested in coconut. The soup ended up very thick, possibly due to the almond milk cooking up differently than the coconut milk would have. I still have high hopes and will try this again!

    1. We think you’ll love the original Clark. It’s nicely blended without a coconut-i-ness.

  7. 5 stars
    This was my first time trying carrot soup and I loved it! At first I though the ginger might be a bit overwhelming but it was lovely with a nice little kick, and perfect if your having a day where your tummy doesn’t feel good! I’d definitely make this again.