This Carrot Ginger Soup is smooth, creamy and bursting with vibrant flavor of fresh ginger. It’s an easy vegan soup recipe that’s great for meal prep and it also makes a festive Easter side dish! Recipe includes stove top and Instant Pot instructions.

Carrot ginger soup topped with coconut milk and cilantro

It’s been cold and rainy, so I’ve been craving nourishing soups that are also perfect for spring.

This Carrot Ginger Soup is one of my favorite carrot recipes. It’s smooth and luxurious like my creamy asparagus soup, but it has even more vibrant flavor with a pop of fresh ginger.

Carrots and ginger are a match made in heaven, which I’ve paired before in these gorgeous glazed carrots.

The sweetness of the carrots is enhanced by the spicy flavor of the ginger, and the soup only gets better with the addition of turmeric, fresh lime, cilantro and creamy coconut milk.

This recipe is the perfect way to utilize the beautiful spring carrots in the market right now!

Carrot soup in a bowl with coconut milk and cilantro on top

Why you’ll love this recipe:

  • This carrot soup recipe is smooth and luxurious with the sweet flavor of carrots and the spicy pop of fresh ginger.
  • There are minimal ingredients and prep involved, and it’s ready in about 30 minutes.
  • It’s gluten-free and vegan, and is easily customizable to suit your tastes.
  • It’s great for meal prep and is freezer-friendly.

Recipe ingredients

Carrot soup recipe ingredients

Ingredient notes

  • Carrots. The carrots are the star of this soup, so I highly recommend using carrots with the green tops still attached as they’ll be the freshest and most flavorful. If they’re not available, choose loose carrots over bagged. If you do happen to find some with carrot tops, don’t toss the tops! Use them to make carrot top pesto, which would also be amazing drizzled over this carrot soup.
  • Ginger. Fresh ginger is the best option for this soup as it has the most flavor. Pro tip: Freeze ginger root in a zip top bag and grate with a microplane zester peel and all (zester is linked in the recipe card below).
  • Onion. Used as an aromatic to add flavor to the soup. Omit it to make this recipe low FODMAP.
  • Vegetable stock. Use my homemade vegetable stock or your favorite store bought brand.
  • Turmeric. This spice has an earthy, bitter flavor that pairs very well with the sweetness of the carrots and spiciness of the ginger. It may omitted if you don’t have any hand.
  • Lime juice. A bit of fresh lime juice added at the end makes all the flavors pop. It may be substituted with fresh orange juice.
  • Garnishes. Canned coconut milk and freshly chopped cilantro are my favorite garnishes for carrot ginger soup. They’re completely optional! I’ve also included a recipe for crispy chickpeas in the recipe card below as they make a wonderful topping as well.

How to make this carrot soup recipe

This carrot soup recipe is extremely easy to make. There’s minimal ingredients and prep involved, and you can choose whether to prepare it on the stove top or in the Instant Pot (see notes for pressure cooker instructions).

I prefer to use an immersion blender to purée the soup when it’s done cooking as it’s far easier to clean than a blender or food processor, but all of these options work great.

Pro tip:  There’s no need to peel your fresh ginger! Simply freeze the ginger, and grate it peel and all.  Store in a plastic zip top bag in the freezer for up to 6 months.

See the recipe card below for full instructions.

How to make carrot soup
  1. Sauté the onion for 3-5 minutes until softened, then add the ginger and turmeric and cook for 30 seconds longer.
  2. Add the carrots, vegetable broth, salt and pepper and bring to a boil. Reduce the heat to medium low and simmer for 15-20 minutes until the carrots are tender.
  3. Purée the soup, then add the lime juice and adjust the seasoning as necessary.
Carrot soup in a Dutch oven

FAQs

Should I peel my carrots for carrot soup?

You should peel the carrots for carrot soup as the peel adds an earthy flavor and may make the texture of the soup grainy.

How to make carrot soup creamy?

Make your vegan carrot ginger soup with coconut milk to add a rich, creamy texture. Simply drizzle canned full fat coconut milk over the top, or stir a 1/2 cup or so into the soup once it’s been puréed.

Dairy such as heavy cream or creme fraiche may also be used.

Why isn’t my carrot soup smooth?

Be sure that the carrots are completely tender before puréeing them or your carrot soup will not be smooth.

Recipe notes

  • Pro tip:  There’s no need to peel your fresh ginger! Simply freeze the ginger, and grate it 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 1-2 cups more vegetable stock or water.  For a creamier texture, stir in up to 1/2 cup coconut milk.
  • Instant Pot instructions:  Cook onions in olive oil on Sauté mode for 3-5 minutes until softened.  Add ginger and turmeric and cook 30 seconds longer.  Add the carrots, vegetable broth, salt and pepper and cook at High Pressure for 8 minutes.  Quick release the pressure, and proceed as instructed in steps 3-5.
  • Optional crispy chickpeas:  Toss 15 ounces rinsed and drained chickpeas with 1 tablespoon of olive oil, 1 teaspoon curry powder, and salt and pepper to taste on a rimmed baking sheet.  Bake at 400 degrees for 20 minutes until crisp.
  • Store carrot soup in the refrigerator for 5-7 days or freeze for up to 3 months.
Carrot soup in a white bowl with spoon digging in

More soup recipes you’ll love:

Did you try this recipe?  If so, be sure to leave a review below and tag me @flavorthemoments on Facebook and Instagram

Carrot ginger soup topped with coconut milk and cilantro

Carrot Ginger Soup

Carrot Ginger Soup is smooth, flavorful and so easy to make! This healthy vegan soup is perfect for Easter or for meal prep, and the recipe includes stove top and Instant Pot instructions!
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Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 medium yellow onion chopped (omit for low FODMAP)
  • 1 tablespoon freshly grated ginger see notes for pro tip
  • 1 teaspoon ground turmeric optional
  • 1.5 lbs. carrots peeled and chopped into 1/2″ chunks
  • 4 cups vegetable stock use water for low FODMAP
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon fresh lime juice
  • for garnish: coconut milk and chopped cilantro optional

Instructions 

  • Heat the olive oil in a Dutch oven or large pot over medium heat. Once heated, add the onion and cook for 3-5 minutes until softened. Add the ginger and turmeric, and cook for 30 seconds longer.
    1 tablespoon extra virgin olive oil, 1 medium yellow onion
  • Add the carrots, vegetable broth, salt and pepper to the pot and bring to a boil. Reduce the heat to medium low and simmer for 15-20 minutes until the carrots are tender.
    1.5 lbs. carrots, 4 cups vegetable stock, 1/2 teaspoon salt, 1/4 teaspoon black pepper
  • Remove from heat and use an immersion blender to purée the soup until smooth. This may also be done in a food processor or blender.
  • Stir in the lime juice and adjust the seasoning as necessary. See notes below if you'd like to thin the soup with more liquid or add richness by adding coconut milk.
    1 tablespoon fresh lime juice
  • Serve drizzled with coconut milk and freshly chopped cilantro if desired. Enjoy!
    for garnish: coconut milk and chopped cilantro

Notes

  • Pro tip:  There’s no need to peel your fresh ginger! Simply freeze the ginger, and grate it 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 1-2 cups more vegetable stock or water.  For a creamier texture, stir in up to 1/2 cup coconut milk.
  • Store carrot soup in the refrigerator for 5-7 days or freeze for up to 3 months.
  • Instant Pot instructions:  Cook onions in olive oil on Sauté mode for 3-5 minutes until softened.  Add ginger and turmeric and cook 30 seconds longer.  Add the carrots, vegetable broth, salt and pepper and cook at High Pressure for 8 minutes.  Quick release the pressure, and proceed as instructed in steps 3-5.
  • Optional crispy chickpeas:  Toss 15 ounces rinsed and drained chickpeas with 1 tablespoon of olive oil, 1 teaspoon curry powder, and salt and pepper to taste on a rimmed baking sheet.  Bake at 400 degrees for 20 minutes until crisp.

Nutrition

Calories: 85kcal, Carbohydrates: 15g, Protein: 1g, Fat: 3g, Saturated Fat: 0.4g, Polyunsaturated Fat: 0.4g, Monounsaturated Fat: 2g, Sodium: 900mg, Potassium: 407mg, Fiber: 4g, Sugar: 8g, Vitamin A: 19280IU, Vitamin C: 9mg, Calcium: 43mg, Iron: 1mg

Nutrition is estimated using a food database and is only intended to be used as a guideline for informational purposes.

Did you try this recipe?Be sure to tag @flavorthemoments with the hashtag #flavorthemoments on Instagram so I can see what you made!

**This recipe was originally published in April 2019. The photos and recipe have been updated to include both stove top and Instant Pot instructions, and the text has been modified to include more recipe information.

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