9.22.2020

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.
4.7 from 115 votes
PRINT RATE IT Print Recipe
Course: Entree, Soup
Cuisine: Japanese-Inspired, Plant-Based
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 4
Author: Jen Hansard

Equipment

  • immersion blender
  • stove

Ingredients

  • 3 tbsp coconut oil
  • 2 yellow onion - chopped
  • 1/4 cup ginger root - chopped
  • 4 cloves clove garlic - minced
  • 2 tsp ground cumin
  • 12 carrots - washed and chopped into 1/2”
  • 3 cups canned coconut milk
  • 2 cups vegetable broth
  • 1/2 lemon - juiced
  • 1/8 tsp sea salt - to taste
  • 1/8 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?Mention @simplegreensmoothies or tag #simplegreensmoothies!
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Ratings & Comments

SHOW COMMENTS
158
  1. Clark says:

    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!

  2. Brittany Sinclair says:

    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.

  3. Ogechi Nwaokelemeh says:

    5 stars
    Great soup for the Autumn! Yum!

  4. Shirley P says:

    4 stars
    This soup was delicious, I was a bit dubious about the ginger in it, as it seemed like quite a lot, and I don’t particularly like ginger! It was a lovely thick soup and I found it to be very filling and the ginger was well balanced in the soup. I will definitely make it again!

  5. F Murphy says:

    4 stars
    Being aware of not digesting well too much coconut milk, I approached this soup cautiously… But that awareness served me well as I was able to make it work, and it was good. It is easy to make (be prepared for a lot of carrot chopping ), and finishing it in the blender makes it oh so creamy. I like the seasoning a lot; the cumin adds an earthiness to it and the ginger a hotness to it; 4 out of 5. Modifications wise, as I used vegetable stock cubes, I did not add the salt; omitted the lemon as it does not work for me as it takes away from the creaminess and I did play around with the liquids as to have less coconut milk, which I replaced with more broth so that I’d not have digestive troubles. I topped it with mini dollops of cashew cream and some fresh pepper.

  6. Sue Frohreich says:

    5 stars
    Really loved this recipe. Tasted great as directed then tried it with some wasabi sprouts and the yummy cashew cream and enjoyed this also!

  7. Jennifer Leinhos says:

    5 stars
    My husband loved this soup. I did, too. Thanks for a great ten days!

  8. Joanne S says:

    4 stars
    This is a delightful soup with the subtle ginger and lemon flavor (I drizzled the lemon juice into each bowl). After 10 days of soup I was down to 7 carrots so I made about a 1/2 to 2/3 recipe. I used 1 can of coconut cream and 2 cups of coconut water in place of broth, to reduce my saturated fat. Everyone should try this soup! I didn’t give it 5 starts only because that honor belongs to Jen’s Vegan Thai Coconut Soup – delicious!

    Thank You Jen for sharing your recipes and running this challenge! It’s been delicious, helpful, healthful and fun!

  9. Kathleen Grommet says:

    4 stars
    This soup was surprising to me. It was unexpectedly good

  10. Joanne S says:

    4 stars
    Another tasty recipe! After 10 days of soups I was down to 7 carrots so I made somewhere between a 1/2 and 2/3 recipe. I used one can of coconut cream and 2 cups of coconut water in place of broth. It was yummy and I saved a bit of saturated fat this way. This is a delightful and surprisingly filling soup everyone should give a try. I didn’t give it 5 stars only because that honor went to my favorite Vegan Thai Coconut soup.

    Thank You Jen for arranging the challenge and sharing your recipes with all of us!

  11. Melisa AlJamal says:

    5 stars
    Day 10 Soup Challenge: Carrot Ginger Soup. I followed the recipe exactly and the smooth taste was a surprise. I like carrots but have never tried a carrot ginger. I really enjoyed this soup after a long workday it was the perfect bowl and filling. It will definitely be a regular at my house because it is so tasty and simple. Rating 5++ stars!

    #10daysoupchallenge #simplegreensmoothies
    #Vitamix

  12. Jennifer says:

    5 stars
    It was very good

  13. Catherine Kiel says:

    3 stars
    This is a warm smoothie. Perfect for cool weather. I will need to thin it out a bit as I wanted soup.

  14. Grace says:

    5 stars
    Yum! Most definitely 5 stars! Preparing the veggies ahead of time made tonight’s meal ‘souper’ easy to make. I really enjoyed the flavour combination of this creamy and comforting soup. I used grape seed instead of coconut oil, plus added pumpkin puree. Blended in my Vitamix. In general pureed soups are not usually my favourite, but this soup is an exception! I topped with avocado, cilantro, chives and lemon. Simply delicious!

  15. Geri Quintanilla says:

    5 stars
    Fun, , tasty, colorful and festive. Fresh, organic produce. Much easier to prepare than I thought. Thank you!

  16. Ria Briane says:

    5 stars
    This soup was amazing. Only change was adding a serrano pepper and the additional cup of broth as suggested. I did let the soup cool completely before adding to my blender. This is yet another to put in the recipe files! Thanks for sharing! #SC Day 10

  17. Carolyn Hoffman says:

    4 stars
    This soup was fun to taste. I love the combination of ginger and carrot. I’ve never had this soup flavor before and I’m so excited I was able to make this soup from scratch. Yum!

  18. Grace Lai says:

    5 stars
    Love, love, love this soup!!! Recipe easy to follow, a great tasting soup. I can’t wait to have more tomorrow!

  19. Jennifer Smith says:

    5 stars
    This was a pleasant light tasting soup, a great fall soup for menu. I definitely recommend it.

  20. Lynnette clancy says:

    5 stars
    Oh my what a great recipe to end on—so good

  21. Dani says:

    4 stars
    I really enjoyed adding Tajin to take this soup to the next level!

  22. Kari Thom says:

    5 stars
    I’m loving this soup! Easy, delicious and satisfying!

  23. Cheryl B. says:

    5 stars
    Loved this soup. It was so creamy and satisfying. I made changes, but it was still wonderful. I omitted the onion, garlic, and lemon. I used 2.5 cups of coconut milk and 3.5 cups of veggie broth. I substituted 1/2 tsp each of cinnamon and coriander for one of the teaspoons of cumin and only used 1/8 cup ginger. This is definitely a keeper.

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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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