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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
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.
Equipment
- stove
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.
Fantastic! Where has this recipe been all my life. I loved it and will be making it often. I was even licking the immersion blender blade, as if it was frosting hanging onto beaters. Only change I made was doubled the ginger quantity. In the future, I’ll try it with lite coconut milk. And, I’ll mix it in my Vitamix because I had to keep resting my immersion blender due to the carrots and ginger.
Okay, licking the immersion blender blades is def not recommended by SGS! LOL But loving this soup is!
This soup is so velvety smooth. It is a warming taste that sticks with you. I am so happy to have this recipe. THANK YOU for sharing it!
This soup is filling and delicious. I was worried the ginger taste would be too strong, but it was just right. This soup will be in rotation all winter.
It was too sweet for me
Simple yet amazing!
This is definitely in my top 3 favorites of this soup challenge. This was delicious and I’m glad I have leftovers to enjoy in the next few days. And I might try freezing some and see how that goes. Thank you for sharing this recipe!
Freezing this soup works so well, Gwen. Hope you give it a try!
I tried a similar recipe a couple years ago, but this one is much better. This soup was delicious.
Loved the texture and flavour of this soup but surprisingly it wasn’t as gingery as I thought it would be, with the amount of ginger in it. I will definitely be making it often!
Carrots, ginger, cumin…I’m all in! These are some of my favorite ingredients. So it was easy to say yes to this soup! I like the simplicity of it and the way it tastes! I changed nothing about this soup! Love it!
This soup was a big hit with my family! Super easy and oh so creamy. Ill be making it again!
I liked the red pepper soup the best. My husband thought it was tomato soup!
The challenge gave me something new to do for 10 days. I talked to other people about the soups I made and gave out samples to family and friends.
It was nice to have someone pick out a recipe and have an ingredients list. The ability to create a change according to our own tastes was an incentive to make a recipe work for our family.
THANKS!
So glad Kathy! Thanks for rawkin these soups with us!
This is delicious, but I knew it would be! I look forward to trying new recipes on this site!
I substituted almond milk for the coconut. Sometimes coconut milk makes my stomach uncomfortable.
While I did use the 3T of coconut oil I would scale it back to 1 T or use olive oil with the almond milk.
This soup was thick and creamy and I drank it out of a mug. Used my fingers to get all I could out off the mug too!
I used frozen garden carrots in this recipe. Very nice to just thaw in microwave for 2 min and toss into the soup. I used 8 cups of sliced carrot rounds. I came up with that amount after searching how many cups a medium carrot would be, 1 1/2 cups approximately.
I like my Instant Pot and I did use it to sauté and make the soup. Manual on 3 min. to cook. 5 min to let it count down and then quick release. When cooled I used a Vitamix to blend it.
Delicious.
Overall the soup challenge was fun. Liked them all. Best to me was Tomato on day 1.
Suggestions: make it consistent and easier to get to Ratings and Comments and also less scrolling through pages and pages. One pic of the soup is fine. It was so much soup so I had to freeze so much and freezer is overflowing. Prefer 2 soups a week challenge.
Thanks for doing this
Your future self is gonna be so happy you have all that soup in the freezer, Laura. Enjoy! 🙂
This was the last soup I made. I had it with some olive focaccia bread. It was very good and then I got sad because it was the “last” soup. I hope there are more challenges ahead. Thank you so much for a lot of fun!
Thank YOU Sheryl! xoxo
Love this soup! I was a bit generous with the ginger. I added some leftover delicata squash & spinach to my leftover carrot ginger soup to get extra servings & to reduce the saturated fat per serving. Will definitely make again.