There’s something so comforting about warm carrot and ginger mixed together in a slightly sweet, slightly spicy bowl of blended soup. This vegan Carrot Ginger Soup recipe is my favorite thing to make on a cool day. It’s easily enjoyed with some crusty bread or paired with a Fall salad.
If you want the ultimate comfort soup, then this is a recipe for you.
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! I want to share this soup recipe I love. It’s from my amazing, plant-based, seasonal cleanse.
Table of Contents
Carrot Soup Recipe Ingredients
This soup is 100% dairy-free, yet still 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? Let’s see what I’m cooking with:
- Coconut oil: I love using this healthy fat for cooking, baking and even in my home.
- Yellow onion:- According to a study by the US Library of Health, onions are full of antioxidants and great cancer fighters.
- Ginger root: Ginger contains powerful anti-inflammatory properties. If you are feeling nauseous or dealing with an upset stomach, this soup can help soothe and calm down your symptoms.
- Fresh garlic: Another great vegetable with antioxidants that can fight cancer as well as issues with your heart and blood.
- Carrot: Carrots are 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.
- Vegetable stock: Learn how to make vegetable stock for the ultimate flavor enhancer or find a store bought one with low sodium.
- Fresh lemon juice: I learned early on that lemon juice can brighten up almost any recipe and I use it all the time now. It really makes a difference and you don’t need more than a squeeze to do it!
- Spices: Cumin, sea salt and ground black pepper are what I use to season this soup. The cumin brings more warmth while the salt helps flavor the carrots, onion and garlic.
Pro tip: I like using orange carrots to produce the vibrant color in this soup, yet any carrot variety will work.
How to Make Vegan Carrot Ginger Soup
- Heat a large pot over medium-high heat on the stovetop. Add coconut oil until melted then add chopped onions and sauté until translucent.
- Add the ginger and garlic to the same pot and cook for 1 minute, stirring constantly to avoid the garlic burning. Add cumin and stir well.
- Add chopped carrots and sauté for 3-4 minutes, then add coconut milk and vegetable stock. The carrots shouldn’t be soft yet, just slightly cooked.
- Lower heat to a simmer and cook for 20 minutes or until the carrots are just tender.
- Purée the soup with an immersion blender or standard blender with a heat-proof container. The soup will be hot so if you are using a standard blender be sure to put a towel over the lid to avoid accidents.
- Add in lemon juice, salt and pepper to taste, then serve!
How to Store
If you’ll finish off this soup quickly then store it in an air-tight container in the refrigerator for up to 5 days.
You can also freeze it for more long-term storage. Portion it out then freeze it in wide-mouth mason jars for easy freezer storage, just make sure it’s completely cool before doing so. I like to keep it in the fridge overnight and then freeze to ensure it’s cooled off.
Thaw in the fridge until you’re ready to heat up and serve.
What to Serve
I often make a big batch of this soup and freeze it in mason jars in single servings. Then when I need a quick lunch I’ll grab one and heat it up, then take it with me to drink right from the jar. It’s basically a warm smoothie.
If I’m serving it to my family then I’ll pair it with some Kale Caesar Salad or with Stuffed Portobello Mushrooms.
If you want to bulk it up a bit, add in some Cashew Cream or Vegan Parmesan Cheese (or both!) for more protein and flavor.
FAQs for Carrot Soup
This soup uses ingredients that are anti-inflammatory and can help combat nausea. It’s loaded with vitamin A and calming on the stomach.
My carrot soup recipe uses onion, garlic, ginger root, coconut oil, carrots, coconut milk, vegetable stock, lemon juice, cumin, salt and pepper to create such a flavorful, savory soup.
This soup is so versatile! Pair it with some crusty bread, grilled cheese, focaccia bread or a salad. Or drink it on its own for a light yet filling recipe.
More Nourishing Blended Soups
I’m definitely ready for soup season. Stock up on some broth and warm veggies to create these great recipes:
- Blended Vegetable Soup: My go-to remedy when I’m sick.
- Roasted Red Pepper Soup: A lovely pepper soup for Fall.
- Vegan Tomato Soup: My kid’s favorite soup that I love serving them!
- Pumpkin Soup: An aromatic recipe that is gorgeously colored and flavored.
- Vegan Potato Soup: A family favorite that we serve all season long.
Would you please rate + review this recipe once you’ve made it? Your reviews help me out so much!
Carrot Ginger Soup
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
- ⅛ tsp sea salt to taste
- ⅛ tsp black pepper ground, 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. You can also add coconut cream or vegan parmesan cheese.
- 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.
the soup is pretty good and I am sure packed with nutrients. Though, I felt it tasted too similar to a Panang curry.
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.
Reduced sodium veggie broth would solve the excess amount of salt in your recipe.
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!!
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! 🙂
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!
Carrot Ginger Soup was delicious. I love carrots and with the ginger it was especially tasty. Thank you for all the wonderful soup recipes.
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!
We think you’ll love the original Clark. It’s nicely blended without a coconut-i-ness.
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.
Great soup for the Autumn! Yum!