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Ginger Carrot Soup

November 27, 2023

This delicious Ginger Carrot Soup recipe made from roasted carrots and freshly minced ginger makes a flavorful and healthy vegan soup recipe without all the gimmicks! Allow carrots to shine with the kick of ginger for a healthy spin on classic carrot ginger soup.

Ginger carrot soup in a white bowl with red pepper flakes and coconut milk.

The last few weekends, C and I have paid trips to various Farmer’s Markets. Visiting farmer’s markets is basically my favorite pass-time. It’s pretty much impossible for me to NOT visit a farmer’s market in a new city. It’s also impossible for me to not spend all of my monthly earnings there either…

So often we are disconnected from the food we eat. We forget that food is in theory supposed to come from the earth. I honestly think the best way to encourage people to eat healthier is to plop them in the middle of a farmer’s market and tell them to converse.

$6 later I came home with 2 lbs worth of heirloom carrots and knew exactly what I wanted to do with them. I roasted them up and pureed them into soup. I swear it tastes THAT much better because of the true blood, sweat and tears that went into growing these carrots.

REAL FOOD doesn’t need any gimmicks. It can be easily whipped up into a healthy carrot soup or even served raw. After all, it tastes like the real deal and I can’t think of anything more delicious than that!

What You Need

  • Fresh Carrots – I like using heirloom varietals but any carrots will work. You can peel them or for an earthier flavor leave the peels on! Roughly 2 pounds carrots.
  • Olive oil – for both roasting carrots and for the soup. I like using extra virgin olive oil.
  • Salt – for roasting carrots and for the soup. Feel free to decrease amount if watching sodium levels.
  • Fresh Rosemary – I like the pungent taste of fresh rosemary and how it pairs with the ginger root but you can also halve the amount and use dried rosemary.
  • Onion – I use yellow onion in this carrot soup recipe but you can use white onion as well.
  • Garlic cloves – Ideally use fresh garlic cloves.
  • Ginger root – the vibrant fresh ginger root makes all the difference! Most grocery stores carry ginger. Just be sure to peel it first.
  • Vegetable broth – you can also use chicken broth if you aren’t vegetarian or vegan.
  • Ground black pepper – to balance out flavors.
  • Full Fat Coconut Milk – this is how I like to get the creamy carrot ginger soup flavors while also keeping it healthy and vegan. No need to add butter and cream in this dairy-free recipe!

How to Make Carrot Soup

STEP 1: ROAST CARROTS

Place carrots on a lined sheet pan and drizzle with 2 tbsp olive oil. Sprinkle with 1/2 tsp sea salt and toss with fresh rosemary. Roast for 30 minutes. Remove from oven and set aside.

roasted carrots with salt and rosemary on a sheet pan

STEP 2: COOK VEGETABLES

Add remaining 1 tbsp of olive oil to a large soup pot on medium-high heat and add onions. Saute for 5 minutes or until translucent. Add in garlic and ginger and cook for 1 more minute.

cooked onion, garlic and ginger in a dutch oven.

STEP 3: SIMMER SOUP

Chop carrots into bite-sized pieces and add to soup along with vegetable stock. Stir in 1 tsp sea salt and ground pepper and bring soup to a boil. Once boiling lower heat to a simmer and let simmer for 30 minutes.

Roasted carrot soup in a large soup pot.

STEP 4: BLEND SOUP

Turn off stove-top and remove from heat. Allow soup to cool until manageable to blend. Using an immersion blender or in batches with a regular blender, blend soup until smooth. Stir in coconut milk.

blended ginger carrot soup in a white dutch oven.

Storage Instructions

What I love about this carrot soup recipe is that it stores super well!

Refrigerator – store leftovers in the fridge in an airtight container for up to 1 week. Reheat on stove top or in microwave.

Freezer – Freeze in freezer-safe containers for up to 3 months. Remove from freezer to thaw on counter for several hours or overnight in fridge. Reheat on stovetop or in the microwave.

Tips & Tricks

  • Swap the veggies – you could always use 2 lbs sweet potato in place of carrots for a ginger sweet potato soup! Feel free to stir in some tender greens at the end too. Kale, spinach and chard would all be delicious.
  • Make it Spicy – Add a pinch of red pepper flakes at the end or when plating your bowls for a little heat.
  • Add Protein – you can stir in cooked rotisserie chicken or cooked sausage for an added protein kick.
  • Swap the herbs – I like using fresh rosemary in this carrot soup but you could also replace it with a handful of cilantro or parsley, if desired.
  • Use homemade broth – you could use homemade vegetable broth or even Instant Pot Bone Broth!
carrot soup in a white bowl with coconut milk and red pepper flakes.

More Healthy Soup Recipes For Fall:

Print

Ginger Carrot Soup

This delicious Ginger Carrot Soup recipe made from roasted carrots and freshly minced ginger makes a flavorful and healthy vegan soup recipe without all the gimmicks! Allow carrots to shine with the kick of ginger for a healthy spin on classic carrot ginger soup.

  • Author: Davida Lederle
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 6 servings 1x
  • Category: Soup
  • Method: Cook
  • Diet: Vegan

Ingredients

Scale
  • 2 lbs fresh carrots, peeled but kept whole
  • 3 tbsp olive oil, divided
  • 1 tsp + 1/2 tsp sea salt
  • 2 tbsp fresh rosemary, finely minced
  • 1 large onion, diced
  • 2 garlic cloves, minced
  • 2 tbsp freshly grated ginger
  • 6 cups vegetable stock
  • 1/4 tsp freshly ground pepper
  • 1/2 cup full fat coconut milk

Instructions

  1. Preheat oven to 400 degrees F.
  2. Place carrots on a baking sheet and drizzle with 2 tbsp olive oil. Sprinkle with 1/2 tsp sea salt and rosemary. Roast for 30 minutes. Remove from oven and set aside.
  3. Add remaining 1 tbsp of olive oil to a large soup pot on medium-high heat and add onions. Saute for 5 minutes or until translucent.
  4. Add in garlic and ginger and cook for 1 more minute.
  5. Chop carrots into bite-sized pieces and add to soup along with vegetable stock.
  6. Stir in 1 tsp sea salt and ground pepper and bring soup to a boil. Once boiling lower heat to a simmer and let simmer for 30 minutes.
  7. Turn off stove-top and remove from heat. Allow soup to cool until manageable to blend.
  8. Using an immersion blender or in batches with a regular blender, blend soup until smooth.
  9. Add back to pot if using a regular blender and stir in coconut milk.
  10. Divide soup into bowls and garnish with red pepper flakes, if desired.
  11. Store in fridge for up to 1 week. Freezes well (see instructions above).

Keywords: carrot soup, carrot soup recipe, carrot ginger soup

overhead image of ginger carrot soup with red pepper flakes and coconut cream.

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  • Reply
    Alfrediahg
    June 3, 2022 at 11:26 pm

    I made this recipe using ginger that I had grated and frozen for easy use. I did used Whole milk Greek Yogurt vs. coconut milk. The soup is healthy but had little taste even though I topped it with Aleppo pepper. I think it needs more spices. I would not make this recipe again.

  • Reply
    Elaina Newton (@TheRisingSpoon)
    December 5, 2015 at 5:35 pm

    I’ve recently fallen in love with pureed roasted veggie soups (like butternut squash), so your recipe with carrots as the star sounds fantastic! I’ve never actually had heirloom carrots before, so I’ll have to keep an eye out for them. I bet I could even sneak some ground turmeric powder in this, too. 😉

  • Reply
    Julia @ The Domestic Blonde
    November 3, 2015 at 1:16 pm

    Looks delicious! I am all about the soups these days. Loooove carrot soup!

    • Reply
      Davida Kugelmass
      November 3, 2015 at 9:46 pm

      Me too!!! If you’re in Toronto let’s go to the Brickworks together 🙂 I think you’d love it!

  • Reply
    Amy @ Amy's Healthy Baking
    October 29, 2015 at 10:02 pm

    Six posts a week?? Oh my goodness, did you ever sleep?? (Or have an empty sink without any dirty dishes?) I’m beyond impressed. With how much time and creativity that goes into crafting every blog post, that’s basically superwoman status! Our Farmer’s Markets aren’t nearly as exciting as what you described, but it sounds magical to wander the aisles and find fresh produce to cook. And this soup looks so warm and inviting! Love the red pepper flakes on top!

    • Reply
      Davida Kugelmass
      October 30, 2015 at 10:51 am

      They really are a magical place! I feel like I’m transported to heaven on earth when I go to one 🙂 Yeahhhhh the 6 days a week thing was cray. I’m lucky if I get 3 up now!

  • Reply
    Dani @ Dani California Cooks
    October 29, 2015 at 1:22 pm

    I remember the month when I attempted 5 days a week posting. Overly stressful for no reason! Lol

    • Reply
      Davida Kugelmass
      October 29, 2015 at 1:58 pm

      omg so stressful. I can’t believe I found the time to post 6 days a week. Such a FREAK!

  • Reply
    dixya | food, pleasure, and health
    October 29, 2015 at 11:22 am

    i havent been to the farmers market as much as i would like to…but in general yes, its the best place to hangout and get free samples of fruits 😛

    • Reply
      Davida Kugelmass
      October 29, 2015 at 1:59 pm

      ohhhhhh the free samples are the best!

  • Reply
    rachel @ athletic avocado
    October 29, 2015 at 7:15 am

    i love my farmers market back at home, the produce is such great quality and is so darn cheap! i love the combo of carrot and ginger together and this soup is perfect for a chilly fall day 🙂

    • Reply
      Davida Kugelmass
      October 29, 2015 at 10:23 am

      You’re so lucky! Ours aren’t cheap but the quality is phenom! Can’t have it all haha

  • Reply
    Whitney @ To Live & Diet in L.A.
    October 28, 2015 at 7:24 pm

    This soup is truly a work of art. Just beautiful! I’ve yet to whip up a soup this season but I think you’ve inspired me 🙂

    • Reply
      Davida Kugelmass
      October 29, 2015 at 10:24 am

      Aw thanks, doll! I know it’s probably still summer in LA so I forgive you both once the weather drops a bit you gotta make this! So good <3

  • Reply
    Katie | Honestly Nourished
    October 28, 2015 at 12:06 pm

    Yes and yes! I ADORE going to Farmer’s Markets and like you, I can’t seem to resist all the pretty produce. I swear I have an impulse shopping problem when it comes to produce. Give me all the rainbow chard, carrots, beets — you name it! I am all about soup in the fall and carrot ginger is one of my favorites. This looks simple and delish! Save me a bowl? XX Katie

    • Reply
      Davida Kugelmass
      October 28, 2015 at 1:20 pm

      I would but I polished it off so fast haha. I know you can appreciate my inability to budget at a farmer’s market. Half the time I think I’m paying because it’s pretty-looking lol. At least it’s healthy 😉 Hope the pup likes his new haircut! It’s cold and rainy here so Rhett and I are snuggled in bed and definitely not going out anytime soon haha

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