Carrot Ginger Soup

A warm bowl of carrot ginger soup on a cool, fall day is my favorite way to embrace the season.

a vibrant bowl of carrot ginger soup with cracked pepper on top

A warm bowl of carrot ginger soup on a cool, fall day is my favorite way to embrace the season. Both nourishing and tasty, this is the ultimate comfort 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 carrot soup recipe I looooooooove. And yep—it’s from my amazing, plant based, Fresh Start 21 day cleanse.

simple overhead shot of carrot soup sprinkled with cracked black pepper and loaded with delicious health benefits.

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 this carrot soup 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 that help with osteoarthritis, according to a study by the National Library of Medicine.
  • fresh garlic– another great vegetable with antioxidants that can fight cancer, as well as prevent DNA damage from hypertension.
  • 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.

Festive fall dinner with carrot soup

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.

‘Falling’ into 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 Fresh Start 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 so that we can pursue our passions, and this cleanse is a great way to jumpstart that journey.


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.
4.85 from 13 votes
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Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Course: Entree / Soup
Cuisine: Japanese-Inspired / Plant-Based
Servings: 2
Calories: 369kcal
Author: Jen Hansard


  • immersion blender
  • stove


  • 2 tbsp coconut oil
  • 1 yellow onion, chopped
  • 2 tbsp ginger root, chopped
  • 2 cloves clove garlic, minced
  • 1 tsp ground cumin
  • 6 carrots, washed and chopped into 1/2”
  • 1 ½ cups coconut milk
  • 1 cup vegetable broth
  • 4 tbsp lemon juice
  • sea salt, to taste
  • black pepper, to taste


  • 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.


  • Increase the protein in this soup by topping with sesame seeds, sunflower seeds or pepitas. 


Calories: 369kcal | Carbohydrates: 34g | Protein: 3g | Fat: 25g | Saturated Fat: 22g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 727mg | Potassium: 756mg | Fiber: 6g | Sugar: 13g | Vitamin A: 30838IU | Vitamin C: 28mg | Calcium: 91mg | Iron: 1mg
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#1 Green Smoothie Of all Time— no joke!
About Jen Hansard

Mom of 2, ran across the Grand Canyon and lover of smoothies, coffee & tacos. I transformed my family's health with a realistic plant-based diet. I also found myself again along the way.

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Ratings & Comments

  1. Anne Morrison says:

    Can you blend everything in a blender then simmer on stove tell cooked?

    • Simple Green Smoothies says:

      I totally think we’re twins the kitchen, Anne b/c I’m always looking for shortcuts too! In this case, blending everything and then simmering wouldn’t allow for the sautéing that happens before blending. This would really affect the flavors of the soup. Best to sauté first as directed and blend later. I invested in an inexpensive immersion blender for just these sorts of recipes and it was worth every penny! (Because honestly, I’m too lazy to move the soup from the pot to the blender and back again – lol).

  2. Susan says:

    I made this soup last night. I’m in love, I love carrots n ginger n the one cup of coconut milk made it so smooth n creamy. The added splash of lemon juice was spot on making this one of my favorite recipes for life!❤️ Next batch I make definitely doubling the recipe.

  3. Sylvia says:

    This is so awesome! Just made a big batch! First time ever making and having carrot soup. I’ll be making it more often.
    Most of my life, I’ve known most soups to be this watery items with meat and veggies floating in them, but this

  4. Jessica says:

    I love ginger in everything so this soup was a huge winner for me.

  5. Natalie Towne says:

    I just made this soup. I made a double batch and used 1 can of coconut milk and 1 of coconut cream. It make a lovely velvety smooth soup. Perfect for a wintery day. It only really needs a touch of salt. The lemon juice is an unexpected addition and adds a little tang. The soup is fantastic with or without the lemon. Enjoy!

    • SGS Rawkstar Jess says:

      This soup freezes well, making a double batch to have some now and some later is a great idea!

  6. Dawn says:

    If I could keep clicking the stars to rate, I’d give it 20+ stars! This is absolutely delicious!! And so flexible using the number of carrots, broth and coconut milk that I had available. And more than enough leftovers for lunch tomorrow and freeze.

  7. Carolee Crider says:

    Delicious! The ultimate comfort food.

  8. Kat B. says:

    This looks so yummy! Can’t wait to try it!

  9. Stacey says:

    This was way better than I expected! I am pretty picky about my soups so this one was a pleasant surprise and very easy to make.

  10. Kim says:

    Such an easy recipe to make on a cool fall day! One of our favorites.

  11. Dani says:

    I’ve made this soup at least 10 times since last year— it’s so easy, tastes great and also helps me keep my weight loss goals possible. I quadruple the recipe and freeze it. Then when I want it, I just dump a freezer bag in the crock pot and dinner ins ready in a few hours.

  12. Amanda F says:

    Love this soup! It’s so delicious and so easy to make. Whenever I see we have extra carrots on hand, you know what I’m making!

  13. Michelle says:

    This was just okay for me. The spice wasn’t my favorite and I normally like carrot/squash soups. The ginger was a little too strong. I may try again, but next time half the ginger and subbing all the cumin for a more cinnamon-y spice blend of Garam Masala.

    • SGS Rawkstar Jess says:

      So sorry to hear that, Michelle! Try it again your way and let us know what you think!

  14. Mireille says:

    A very delicious soup! Nice carrot and ginger flavour. Glad I tried it and I will make it again.

  15. Denise says:

    This soup is delicious. It reminds me of carrot ginger dressing.

  16. Erin says:

    Thanks for this dairy free take on a great soup! Soups are hard since so many of them have dairy, yet I don’t miss it in this delicious comforting soup.

    • SGS Rawkstar Jess says:

      It’s awesome to be able to make a creamy soup that’s dairy free. 🙂

  17. mich says:

    Since there are no silly questions… 🙂
    Carrots come in so many different sizes, do you know how many grams your 6 carrots end up being? Want to make sure I do it right as it looks absolutely delicious!

    • SGS Rawkstar Carissa says:

      I would suggest using medium size carrots. These do not have to be exact measurements since it’s almost impossible to get all carrots the exact same size and shape. The medium carrot is between 5.5” and 7.25” in length and weighs between 50 and 72 grams each. When I make this recipe I grab the carrots that look the best to me and go from there. 🙂

      Cannot wait for you to try it!

  18. Jane says:

    I can’t find an answer to Rebecca’s question about the six chunks of carrots. She thinks if it’s six chunks of carrots that would be equal to two carrots but depending bon the size of the chunks it could be less or more than two. Seems to me that with a soup called “,carrot …” it’s important to know the amount of the most important ingredient!

    It would be great if you could clarify!


    • SGS Rawkstar Carissa says:

      Hey Jane,

      This recipes you will need 6 carrots and then you will wash them and cut into halves.

      Enjoy!! 🙂

  19. So … maybe this is a silly question. But how much is “6 pieces carrots”? Is it six carrots cut into pieces? Or just six chunks of carrot, total (which seems like it would be about two carrots)?

    • SGS Rawkstar Carissa says:

      Hey Rebecca,

      There are no silly questions here!!! The recipe calls for 6 carrots washed and chopped into halves.

      Hope that helps! 🙂

  20. Julie says:

    Probably a crazy question. But do you use canned coconut milk or the kind in a tetra pac? Both are unsweetened, the tetra pac has more additives though. I guess this question would apply to coconut milk in smoothies as well. Thanks so much.

  21. Meli22 says:

    I made this for dinner for my SIL (and everyone else) who is on special dietary restrictions pre and post surgery. I only had to opt out of using any oil and added some organic chicken boullion. It was amazing!!

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