Instant Pot Carrot Ginger Soup
Instant Pot Carrot Ginger Soup is a healthy, creamy, vegan soup with fresh ginger, turmeric, and coconut milk, and it’s topped with crispy curry chickpeas!
I’m a year round soup lover, but unfortunately, I haven’t been eating it at all since I started my low FODMAP elimination diet in mid-January.
Why? Because onions and garlic are high FODMAP ingredients, and I’ve been unable to imagine that soup can taste good without them.
Thankfully, I was so wrong.
Carrot ginger soup with coconut milk and crispy chickpeas is low FODMAP, soup-er creamy and full of flavor, with no onions or garlic in sight.
If you’re not following a low FODMAP diet, you can certainly prepare this creamy carrot ginger soup with a chopped onion (instructions are included in the recipe), and even vegetable or chicken broth for added flavor.
Carrot Ginger Soup
I’ve been making this healthy instant pot carrot ginger soup very often, and I haven’t gotten the least bit tired of it. To be honest, I’d never tried carrot soup before I started testing this recipe, and I’ve definitely been missing out!
If you love butternut squash soup, then you’ll love this even more. No offense to butternut squash, but carrots are even more delicious in soup because of their sweet flavor and soft, luxurious texture.
Carrots and ginger are a match made in heaven. I’ve paired these flavors before in my ginger orange braised carrots, which is one of my favorite side dishes.
I also added turmeric to this soup for a touch of warm flavor, lime juice to give the soup a nice bright flavor, and chopped cilantro for freshness and a pop of color.
The coconut milk provides richness and creaminess, and the crispy chickpeas add a crunchy texture, along with warm curry flavor and added protein.
How to make Crispy Chickpeas
Crispy chickpeas take only minutes to prep. Because they take 20-25 minutes to bake, I recommend getting them into the oven first so that they’re ready when your soup is ready.
Rinse and drain your chickpeas, then blot dry gently with a paper towel.
Place the chickpeas and on a rimmed baking sheet and toss with the olive oil, curry powder, salt and pepper to taste.
Bake at 400 degrees for 20-25 minutes or until golden brown and crispy.
And try not to eat all of them straight from the sheet pan. 🙂
How to make Carrot Ginger Soup
Instant pot vegan carrot ginger soup is extremely easy to make, and it’s done in less than 30 minutes.
Heat the olive oil in the Instant Pot using the Sauté mode, and add onion (if you’re not following a low FODMAP diet) and carrots and cook the 3-5 minutes until the onions have softened.
Add the fresh ginger and turmeric, and cook 30 seconds longer.
Add the coconut milk, water, salt and freshly ground pepper to taste and stir well.
Secure the lid, close the venting valve and set to High Pressure for 8 minutes. The Instant Pot will take about 10 minutes to come to pressure.
When the soup has finished cooking, quick release the pressure and stir in the lime juice.
How to make Carrot Ginger Soup creamy
There are a few ways to achieve silky smooth vegan carrot ginger soup. A blender, food processor and immersion blender are all great options.
I prefer to use my immersion blender as it keeps the amount of dishes that I have to wash to a minimum, and it’s very effective.
Follow the manufacturer’s instructions and blend until the soup reaches the desired consistency. From there, add lime juice and adjust the seasoning as necessary.
Recipe tips and substitutions
There’s no need to peel your fresh ginger! Simply freeze the ginger, and grate peel and all. Store remaining ginger in a zip top plastic bag in the freezer for up to 6 months.
If you prefer a thinner soup, add up to a cup more water, vegetable stock, or coconut milk for added richness.
This soup is a great meal prep meal, and it’s freezer friendly!
Store leftover crispy chickpeas at room temperature in a paper bag or in a bowl with a paper towel over the top. They will lose their crispness faster in an air tight container.
This recipe is also easy to prepare on the stove top or in the slow cooker. For stove top, follow instructions as listed and simmer for about 20 minutes until the carrots are soft. For slow cooker, dump all soup ingredients into the slow cooker except for the lime juice and cilantro, and cook on high for 3-4 hours or low for 6 hours.
More healthy Instant Pot recipes:
For the chickpeas:
- (1) 15 ounce can chickpeas, rinsed, drained and blotted dry
- 1 tablespoon extra virgin olive oil
- 1 teaspoon curry powder
- salt and pepper, to taste
For the soup:
- 1 tablespoon extra virgin olive oil
- 1 medium yellow onion, chopped (omit for low FODMAP)
- 1.5 lbs. carrots, peeled and chopped into 1/2" chunks
- 2 tablespoons freshly grated ginger*
- 2 teaspoons ground turmeric
- 1 can light coconut milk
- 1 cup water (may be substituted with vegetable stock)
- salt and pepper, to taste
- 2 tablespoons fresh lime juice
- 1/4 cup freshly chopped cilantro, for garnish
Prepare the chickpeas:
- Preheat the oven to 400 degrees.
- Place the chickpeas, olive oil, curry powder, salt and pepper on a large rimmed baking sheet and toss gently to combine. Bake for 20 minutes or until crisp and golden brown.
Prepare the soup:
- Press the Sauté button on the Instant Pot and add the olive oil. Once heated, add the onion and carrots, and cook for 3 minutes. Add the ginger and turmeric, and cook for 30 seconds longer.
- Add the coconut milk, water, and salt and pepper, to taste, and secure the lid on the Instant Pot and close the venting valve. Cook for 8 minutes at High Pressure, and quick release the pressure when finished. The Instant Pot will take about 10 minutes to come to pressure.
- Remove the lid and stir in the lime juice.
- Use an immersion blender, food processor, or blender to purée the soup, and adjust the seasoning as necessary.
- Serve topped with the crispy chickpeas and chopped cilantro, and enjoy!
- *There's no need to peel your fresh ginger! Simply freeze the ginger, and grate peel and all. Store in a plastic zip top bag in the freezer for up to 6 months.
- If you prefer a thinner soup, add up to a cup more water, vegetable stock, or coconut milk for added richness.
- This soup is a great meal prep meal, and it's freezer friendly!
- Store leftover crispy chickpeas at room temperature in a paper bag or in a bowl with a paper towel over the top. They will lose their crispness faster in an air tight container.
- This recipe is also easy to prepare on the stove top or in the slow cooker. For stove top, follow instructions as listed and simmer for about 20 minutes until the carrots are soft. For slow cooker, dump all soup ingredients into the slow cooker except for the lime juice and cilantro, and cook on high for 3-4 hours or low for 6 hours.
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Amount Per Serving: Calories: 163 Total Fat: 7g Saturated Fat: 2g Trans Fat: 0g Unsaturated Fat: 4g Cholesterol: 0mg Sodium: 258mg Carbohydrates: 22g Fiber: 7g Sugar: 6g Protein: 5g