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There’s something so comforting about warm carrots 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 festive 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 carrot ginger soup soothes the soul like nothing else! I want to share this soup recipe I love from my plant-based cleanse. Enjoy!
Why This Recipe Rawks
Carrot ginger soup is a wellness elixir that supports cardiovascular health while boosting your body’s defenses against disease. Together, these ingredients make the soup a balanced, comforting dish perfect for any season, offering warmth, nourishment, and a boost to your overall health.
It all begins with a vibrant, wholesome foundation of orange carrots, packed with beta carotene, that converts into vitamin A, supporting healthy vision, skin, and immune function. Carrots naturally sweet flavor adds richness to the soup without additional sweeteners.
Ginger root contains powerful anti-inflammatory properties. Whether you’re dealing with a cold, an upset stomach, or just need a comforting dish, the spicy warmth of ginger works wonders in calming symptoms and promoting overall well-being. Full-fat coconut milk elevates this carrot ginger soup, not just in creaminess but also in nutritional value. Coconut milk’s MCTs (medium-chain triglycerides) aid in weight management and provide a stable energy source. Learn more in my MCT oil vs coconut oil guide.
Carrot Ginger Soup Ingredients
This ginger carrot recipe is 100% dairy-free, yet still super creamy. This carrot ginger soup contains 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 this carrot and ginger soup with:
- Coconut Oil: A kitchen essential for cooking, baking, and beyond, coconut oil adds a subtle nutty richness to dishes. Look for high-quality virgin or cold-pressed coconut oil for the best flavor and versatility, available in most grocery stores.
- Yellow Onion: A must-have for building flavor, yellow onions bring a mild sweetness and depth to any dish. Look for firm onions with papery, golden-brown skins at your local produce section.
- Ginger Root: Fresh ginger packs a warm, spicy kick that elevates soups, teas, and marinades. Choose ginger with smooth, firm skin and no soft spots—it’s easy to find in the produce section or at specialty Asian markets.
- Fresh Garlic: Garlic adds a bold, savory flavor that enhances almost any dish. Pick up fresh bulbs with tight, unbroken skin and store them in a cool, dry place to keep them fresh longer.
- Carrot: For a vibrant pop of color and natural sweetness, go for bright orange carrots with firm texture. Whether classic orange or heirloom varieties, they’ll add a rich flavor to soups, salads, or snacks.
- Full-Fat Coconut Milk: For creamy dishes, full-fat coconut milk delivers richness and a hint of tropical flavor. Look for the best coconut milk brands in the international foods aisle and give it a good shake before opening to blend the cream and liquid.
- 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 used to season this soup. The cumin brings more warmth while the salt helps flavor the carrots, onion and garlic.
How to Make Carrot Ginger Soup
- Place a large pot on the stove top and heat it over medium heat. Add coconut oil until melted then add chopped onions and sauté until translucent.
- Combine the ginger and garlic in the pot and cook for 1 minute, stirring continuously to prevent the garlic from burning. Mix in cumin thoroughly.
- Toss in 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.
- Blend the soup using either an immersion blender or a standard blender with a heat-resistant 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.
- Mix in lemon juice, salt, and pepper to your preference into the curried carrot and ginger soup before it’s ready to be served!
Storing Your Soup
If you’ll finish off this carrot ginger soup quickly then store it in an air-tight container in the refrigerator for up to 5 days. You can also portion it out, then freeze it in wide-mouth mason jars for easy freezer storage. 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 it up on the stove or microwave.
Easy Add-ins and Substitutions
- Add more protein. Add a protein boost to your soup by sprinkling on sesame, sunflower, or Pepita seeds.
- Swap coconut milk: The nutrition information is calculated using full-fat canned coconut milk. Light canned coconut milk is a good choice if you’re looking to cut down on calories and fat.
- Swap coconut oil: If you’re looking to swap out coconut oil, try olive oil or avocado oil instead.
- Add extra broth or coconut milk: Simply add some extra broth or coconut milk to thin out your soup. To ensure a smooth soup, blend or puree it thoroughly. The ginger can be stringy, so blending it well is key for a nice, smooth texture.
What to Serve With Carrot Ginger Soup
I often make a big batch of carrot ginger soup with coconut milk 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 this carrot ginger soup recipe 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 Simple Cashew Cream or Vegan Parmesan Cheese (or both!) for more protein and flavor. Creamy coconut whipped cream is also a good choice.
Common Questions
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, a healthy sandwich, or a salad. Or drink it on its own for a light yet filling recipe.
A bowl of carrot ginger soup typically contains around 530 calories. This can vary based on ingredients like oil, cream, or coconut milk used in the recipe. If you’re looking to lighten it up, consider reducing the fat or skipping heavy add-ins. Keep in mind, the exact count depends on the portion size and specific ingredients!
More Nourishing Blended Soups
I’m definitely ready for soup season. Stock up on some broth and warm veggies to create these great soup recipes:
- Bieler’s 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!
- Vegan Pumpkin Soup: An aromatic recipe that is gorgeously colored and flavored.
- Vegan Potato Soup: A family favorite that we serve all season long.
Please rate + review this recipe once you’ve made it. Your reviews help me out so much! Your feedback helps me and all the readers in this community. And if you’re interested in more plant-based recipes (and exclusive content), sign up for my weekly recipe newsletter.
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.
Loved the soup. Easy with one pot cooking. Thank you
Loved making and eating this soup, it’s a keeper. After already having made your Thai Coconut Soup Jen, I had no doubts of making this soup and using Coconut Milk, having never used it prior to the 10-day soup challenge. I have picked up at the grocery store more than once a carton of this named soup and after reading the ingredients, always decided not to buy it since it contained stuff I didn’t want to consume and most commercially made soups have to much of at least two ingredients, sugar and salt. When shopping for the ingredients of this soup, I waited till the day before and decided to go with organic carrots that were so much bigger and colorful then conventional. What a difference this minor alteration made in the taste, loved it! I use ginger root all the time and used 1/2 cup of grated fresh organic ginger root, loved it. Having used cumin in previous soups in this challenge, I knew that cumin was going to add a nice twist to the taste of this soup that I was going to enjoy.
Way to read labels, Phil! Rawkstar move for sure.
Loved the soup. Soothing and comforting. Pretty easy to make.
Last soup of 10 day challenge but now the future of incorporating this into every day life. As long as I have fresh veggies and dry staples I can mix and match meals to whatever my mood creates. Got the recipe book so now I have a good basis to create daily meal plans. I can’t wait to see my cholesterol levels are now! Fun to be looking forward to this new way of living!
Love this, Joni! Here’s to your health!
Blended in some leftover tofu and enjoyed this soup.
I believe this soup and the vegan noodle were the best. I could not find the area to rate the vegan noodle yet that would have been a five too. This challenge has provided different soups that I would never have made and some will be added to my fall/winter collection.
This soup was so yummy! Way better than I anticipated, will definitely be making again 🙂
Let me say up front. I don’t like ginger or coconut, so I tweeked this on a little, okay maybe a lot. I used olive oil in stead of coconut and almond milk instead of coconut. Needless to say I didn’t like what turned out. Neither did my husband. Will not be making this one again.
This was really good; I never thought I would like it.
Carrots and ginger, what’s not to love?!? I had received a huge bag of carrots from my CSA so this was the perfect way to make a dent in them. I love me some ginger, and this calls for a full quarter cup! To say that I was in paradise is an understatement. My partner isn’t a ginger fan, which is great as more for me. I did omit the cumin and subbed curry as a personal preference. I omitted the coconut oil and sautéed in water for a bit of a lower fat version. The lemon at the end really elevates this.
I was pleasantly surprised again. I was not looking forward to this soup but it was really good!
Wow so much ginger root in this soup. I can’t wait to try it. I have himevmade golden milk with ginger root every evening and add ginger rootvto my smoothie.
Have you ever served this chilled? I would think it would be delicious.
We’ve not tried it chilled, yet if you do Frances – let us know what you think! 🙂
The soup was yummy. Mine came out a little too thick so I will work on that for the next time. Liked the flavor though. I added a little spice to it for the toppings with some toasted pumpkin seeds.
Delicious!!!! Incredibly tasty and easy to make. Will be making this quite often as long as the tomatoes and carrots from my garden last. WOW!
So glad you made it Linda. 🙂
This was a different flair,. But I made it my own by adding seamoss, 3 dates, and a dash of cinnamon . This added additional nutrients and immune fighting properties I will repeat this one through my seasonal soup rotation.
This soup has all my favorite warm flavors! It went great with crusty bread …I’ll need to double it next time as I didn’t have any left overs ..cry