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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.
Very nice soup, and relatively quick to make. I added some red lentils, I used almond and oat milk as I did not have coconut milk. I also added some orange essence, but there was something missing, so I added a 16 oz bottle of Body Armor Orange and Mango drink, and it was delicious. Made a large quantity for freezing.
This recipe has a perfect blend of flavors. It is ridiculously good!
the soup is pretty good and I am sure packed with nutrients. Though, I felt it tasted too similar to a Panang curry.