Get your daily dose of vitamin A with a bowl of this delicious vegan curried carrot ginger soup with coconut milk that is loaded with warming flavors from the ginger and curry powder. It’s super simple to prepare with a short ingredient list, perfect for pairing with a hearty salad or sandwich.
As soon as the temperature starts dipping into the 60s, I am ready to dig out my dutch oven and fire up the stove for a big pot of soup. This curried carrot ginger soup needs only a handful of simple ingredients and is the perfect accompaniment to a sandwich like these eggplant ones or a hearty salad – perfect for chilly days.
The carrots add a bit of sweetness as well as a beautiful orange color to this soup while canned coconut milk adds rich creaminess without dairy. I promise, you can’t taste any coconut in the finished soup!
Why You’ll Love this Recipe
- Short and sweet ingredient list. I love a recipe with 10 ingredients or less that are also pantry staples – this vegan carrot ginger soup recipe will become a favorite!
- Make it all in one pot. If you have an immersion blender, you can make this soup in just one pot – save yourself a few dishes.
- Vegan and gluten-free. There is no dairy or gluten in this healthy carrot soup making it an option for all eaters.
- Packed with nutrients. Carrots are loaded with good for you nutrients like soluble fiber and beta carotene.
- Easily adaptable. See the variations section below to find out how you can play around with other flavor/spice combinations.
Ingredients You’ll Need
- Carrots: Chop your carrots into uniform size pieces to help them all cook evenly for this soup. The smaller the pieces, the faster this soup is ready. You can use peeled or unpeeled carrots. I like to use orange carrots so you finish with a pretty orange soup.
- Olive Oil: Use this to cook the onion at the start. You can also use vegetable oil or coconut oil if you prefer.
- Onion + Garlic: Classic aromatics that you need for any good soup recipe.
- Curry Powder: Use your favorite curry powder for this recipe. I really like this curry powder from The Spice House.
- Ginger: I recommend using fresh ginger root for this recipe as it has a much stronger flavor than dried ginger. However, you can use 1 teaspoon dried ginger in this recipe.
- Coconut Milk: Most creamy carrot soups call for heavy cream but we are using canned coconut milk in this vegan version. Both full fat and lite coconut milk can be used.
Variations
- Rosemary: Use 1/2 teaspoon dried rosemary OR 1 teaspoon chopped fresh rosemary instead of curry powder.
- Thai-Inspired: Add 1-2 tablespoons red Thai curry paste instead of the curry powder for a creamy carrot soup with Thai flavors.
- Cinnamon: Add 1/2 teaspoon cinnamon and a dash of nutmeg instead of the curry powder. The cinnamon and nutmeg are a perfect accompaniment to the sweetness of the carrots.
How to Make This Recipe
Prep your ingredients. Chop the carrots and medium onion. Mince your garlic and grate the ginger with a microplane.
Sauté the onions. Sauté onion and oil to a large pot or large dutch oven over medium high heat until translucent. Add in the curry powder, garlic, and ginger and cook for another 1-2 minutes.
Simmer. Add the veggie broth and bring to a simmer. Cover with a lid and cook until carrots are easily pierced with a fork, about 20 minutes.
Blend. Add the can of coconut milk and then transfer to a blender and puree until it has a smooth and creamy texture. (You can also blend in the pot with an immersion blender or hand blender if you have one.)
Reheat. Heat soup in pot for a couple minutes after blending if needed. Serve with a few dollops of coconut milk, fresh cilantro leaves, chives green onions, red pepper flakes, fresh cracked black pepper and some crusty bread for dipping in this creamy carrot soup. Add a pop of bright flavor with a squeeze of lime juice when serving.
Frequently Asked Questions
No, you don’t have to peel carrots before cooking for a creamy soup like this one. Just make sure to scrub them well to remove any dirt. However, you can peel them if you prefer. Some people find that unpeeled carrots have a mild bitter flavor.
Personally, I can’t taste the coconut milk in the finished soup. However, if you would prefer to use something else, I would suggest plain, unsweetened soy milk OR half of a 12 oz package of silken tofu.
Serve with grilled cheese, a sandwich, or a wrap. This tempeh wrap with peanut sauce would be a great option. You could also serve it with a hearty salad on the side like this vegan kale Caesar salad.
Storing, Freezing, and Reheating
- Storing leftovers: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
- Reheating: To reheat multiple servings, add to a stockpot on the stove and cook over medium-high heat until warmed through. Reheat individual servings in the microwave for 2-3 minutes.
- Freezing: Store in freezer-safe container in the freezer for up to 3 months. I like to freeze in smaller individual serving size containers. When ready to eat, allow soup to thaw in the fridge overnight and then cook in a covered bowl in the microwave until heated through. You can also reheat from frozen on the stovetop.
Health Benefits of Carrots
- Carrots provide about 3 grams of fiber per serving. They contain a combination of soluble and insoluble fiber. The primary soluble fiber in carrots is pectin. Soluble fiber feeds the healthy bacteria in your gut and can help lower cholesterol.
- Carrots are an excellent source of Vitamin A. This vitamin plays an important role in immune function, vision, and growth and development.
- Like other orange hued vegetables, carrots are rich in carotenoids. These plant compounds are powerful antioxidants. Eating a diet rich in carotenoids has been linked to lower risk of cancer, heart disease, and macular degeneration.
More Delicious Soup Recipes You’ll Love
- Butternut Squash and Red Pepper Soup
- Vegan Tortilla Soup
- Vegan Curry Summer Squash Soup
- Vegetarian Enchilada Soup
- Miso Soba Noodle Soup
- Italian Farro Soup
Looking for even more healthy vegan soup recipes developed by a plant-based dietitian? Be sure to check out my roundup of 15+ healthy vegan soup recipes!
Did you love this recipe? Make sure to leave a ⭐️ rating and tag #dietitiandebbie on instagram!
Curried Carrot Ginger Soup
Equipment
- 1 blender OR immersion blender
- 1 dutch oven OR stock pot
Ingredients
- 2 tablespoons olive oil
- 1 onion, chopped
- 3-4 cloves garlic, minced
- 1/2 inch peeled ginger root, grated (or 1 teaspoon dried ginger)
- 1 tablespoon curry powder
- 1 1/2 lbs carrots, peeled & sliced into 1/3" coins
- 1 quart low sodium vegetable broth
- 1 can (13.5 oz) full fat coconut milk
- Sea salt and ground black pepper, to taste
Instructions
- In a large dutch oven, add the olive oil and onion. Saute for 3-5 minutes on medium-high heat until onion is tender and translucent.
- Stir in the garlic, ginger, and curry powder. Cook for 1-2 minutes until fragrant.
- Add the carrots and broth. Bring to a simmer and cover. Cook for 18-20 minutes or until carrots slices are fork tender.
- Remove from heat and stir in the coconut milk.
- Transfer to a blender (or use an immersion blender) to puree until smooth. Return to the pot and stir in the coconut milk, salt, and pepper. Bring to a simmer for another 1-2 minutes then turn off the heat and serve.
Notes
- This is my favorite curry powder for this recipe.
- I prefer to peel my carrots for this soup recipe, but you can use unpeeled carrots too. Just make sure to scrub them well to remove any dirt.
- Both full fat and lite coconut milk can be used. Don’t like coconut milk? Use unsweetened, plain soy milk or 1/2 of a 12 oz package of silken tofu.
Nutrition
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Comments & Reviews
I made this soup today excellent I have so much we can have it for the whole week for our lunch or dinner thank you very much for the wonderful recipes