Return to top
featured in… The Huffington Post CookingLight Reader's Digest Women's Health BuzzFeed Glamour Whole Foods Oprah Winfrey Network CNN Food Network Healthline Shape

Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Ginger Carrot Coconut Soup Recipe (Vegan)

This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.
Share This:

This incredible Ginger Carrot Coconut Soup is bursting with rich flavors that are the perfect combination of sweet and spicy. This creamy, delicious soup doesn’t even require any heavy cream! It’s cozy and comforting, vegan, vegetarian, gluten-free, and kid-friendly too!

easy, creamy, ginger carrot coconut soup recipe (vegan, gluten free and dairy free) in a white bowl

I love soups that have layers of complex flavors. Where, in every bite, you taste multiple ingredients with bursts of sweetness and spice.

Soup is one of my ultimate favorite dishes because it’s loaded with nutrients, delicious, and is absolutely satisfying. Even after the longest day, you can sit at your table and feel comfort from the warmth and flavors of this ginger carrot coconut soup. And the best part is, as the soup simmers your entire home is flooded with its spicy aroma. It doesn’t get much better than that!

Latest Recipe Video!

The secret ingredient that you probably won’t be expecting is the banana. In order to keep this a vegan carrot soup recipe, you need to get the creaminess from something other than heavy whipping cream. Believe it or not, a banana is the perfect ingredient to do the job. Plus, it enhances the natural sweetness from the carrots as well. 

This is the perfect recipe for the colder months, but you can honestly enjoy it year-round as well!

👩🏽‍🍳 Why This Recipe Works

  • Creamy carrot ginger soup (with no cream!)
  • Rich complexity of flavors
  • Made with creamy coconut milk instead of cream
  • Super healthy soup
  • Easy recipe
  • Delicious with a piece of crusty bread
  • Great as a main course or an appetizer
  • Best vegan carrot soup ever!

🥘 Ingredients

This vegan soup requires just a handful of basic ingredients, easily found at any grocery store! For the full recipe and nutrition facts, see the recipe card below.

ingredients for easy, creamy, ginger carrot coconut soup recipe (vegan, gluten free and dairy free)
  • Fresh Carrots: Because you can’t have a recipe for carrot soup without carrots of course! They are the main ingredient and star of this dish. If you don’t have enough carrots, you can substitute in some butternut squash or even sweet potatoes.
  • Coconut Milk: Helps to make this a creamy vegan carrot soup without needing any cream. I used light coconut milk to cut down on fat and calories, but for a richer soup, you can use full fat coconut milk.
  • Onions & Spices: Critical for all of the rich aromatic flavors in this recipe! Ginger and curry powder are the stars here. We saute the onions, ginger and spices in olive oil (or coconut oil) before adding the rest of the ingredients to really allow the spices to bloom.
  • Bananas: This secret ingredient both brings out the natural sweetness of the carrots while also making this soup creamy!
  • Water or vegetable stock: Because every soup needs some sort of broth!
  • Pepitas: For some added texture and crunch on top.

🔪 Instructions

Step 1: Heat oil in a large saucepan or large pot over medium-high heat. Add onion and a pinch of salt, sauté 5 minutes until onion is soft. Stir in ginger, cook 1-2 min. Reduce to medium heat. Add curry powder, cayenne and 1/4 cup water. Cook 1-2 min, stirring to coat onion & ginger with curry mixture.

spices and onions sauteeing in a pot

Step 2: Add carrots, banana, 1 tsp salt and 4 cups water or vegetable broth and bring to a boil. Reduce heat to medium low and simmer, uncovered for 25 min or until carrots are tender and can be pierced easily with a fork.

vegetable broth added to pot

Step 3: Puree soup using an immersion blender or in small batches using a regular blender or food processor. Return pureed soup to pot (if you’re not using an immersion blender) and stir in 1 cup light coconut milk and lime juice.

coconut milk added to pot

Step 4: Simmer remaining 3/4 cup coconut milk in a small saucepan over medium high heat for 10 min, or until reduced by half. You can also use canned coconut cream if you don’t have time to make the reduction on your own.

coconut cream in pot

Step 5: Ladle your coconut ginger carrot soup into individual bowls, and add a swirl of coconut milk reduction into each serving. Top with pepitas (about 1 tsp per bowl). Feel free to add a sprinkle of red pepper flakes or black pepper for additional heat!

finished vegan coconut carrot soup in a pot

❓Recipe FAQs

Is Carrot Ginger Soup Healthy?

If you’re enjoying a carrot coconut soup that’s made with full fat coconut milk, added sugar, etc, then it wouldn’t be that healthy. However, this ginger carrot coconut soup is super healthy for you! Here’s why:

Good Fats: Olive oil, coconut milk and pumpkin seeds are all packed with healthy fats. Consuming good fats is essential for healthy skin, reducing inflammation, energy, and even to support your cells to grow.

Low Calorie: This spicy-sweet warming soup is super filling, but is only 172 calories per serving. You can enjoy a large portion that will keep you satisfied without worrying about a bunch of extra calories. 

Vitamins And Health Benefits: This vegan carrot ginger soup recipe is packed with nutrients like: beta carotene Vitamin B6, potassium, zinc, folate, phosphorus, vitamin C, magnesium, fiber, and copper. 

How many calories does carrot soup have?

This carrot ginger coconut soup recipe has only 172 calories for a 2 cup serving! Now that’s a soup you can feel great about eating.

Should You Peel Carrots For Soup?

Yes, I do recommend peeling the carrots before they are added to this dairy free carrot soup. You want this soup to be super creamy, and the peels can change the texture of the soup slightly. If you’re making plain roasted carrots, you can leave the peels on, but not when you’re making soup!

How to Store coconut ginger soup

To Store in the Fridge: Once the carrot ginger bisque has finished cooking, allow it time to cool down all the way. Once it’s cool, pour it into an airtight container or jar. The soup will last for 5 days in the fridge.

To Freeze: Allow the soup to cool completely. Transfer to a freezer safe bag (or bags) by filling it ⅔ full. Then remove any excess air and lay it flat in the freezer. You can also store it in an airtight freezer safe container, but I prefer freezer bags for soup because they keep more room free in your freezer. This soup will last 4-6 months in the freezer. Thaw in the fridge before reheating on the stovetop or microwave.

To Reheat: If you’re reheating from the fridge, you can transfer this vegan curried carrot soup directly to a microwave safe bowl or to a pot on the stove and reheat. If you’re reheating from the freezer, first thaw the soup in the fridge overnight. Then transfer to a saucepan and heat it up on low heat. Stir frequently and don’t warm it up too quickly. Once it reaches the temperature you want, it’s ready to serve.

💭 Expert Tips

  • This is one soup recipe where you don’t have to worry about overcooking the ingredients. Since it’s a blended/pureed soup, just cook the ingredients until soft so they are super easy to puree!
  • Add your favorite garnishes before serving to this ginger carrot coconut soup. We love adding pepitas, but you could also add a few pieces of shredded carrots, crushed cashews, whole wheat pita chips, croutons, scallions, or even some more grated ginger. 
  • Try roasting the carrots for even more flavor before adding them to the pot.
  • Feel free to adjust the seasonings to your taste preferences (and reduce the spice if you’re serving this to kids!)
  • This vegetarian carrot ginger soup goes really well with a hearty sandwich like this garlic bread grilled cheese or you could do a soup & salad combo with this superfood salad.
  • Feel free to double this easy vegan carrot soup recipe so you have two batches: one to freeze for later and one to serve right now!
  • To add more protein, throw in a can of chickpeas or white beans – you won’t even taste it and it’ll increase the protein and make the soup even creamier!
  • To make this creamy soup for kids, feel free to reduce the amount of curry powder/ginger you use, and increase the amount of banana if your kids are especially sensitive to spice. But overall this is a very kid-friendly carrot soup recipe!
easy, creamy, ginger carrot coconut soup recipe (vegan, gluten free and dairy free) in a white bowl

🍲 More Vegan Soup Recipes!

If you have tried this recipe, then please rate it and let me know how it turned out in the comments below!

You can also FOLLOW ME on FACEBOOK, TWITTER, INSTAGRAM, and PINTEREST to see more delicious, healthy, family-friendly food!

📋 Recipe Card

easy, creamy, ginger carrot coconut soup recipe (vegan, gluten free and dairy free) in a white bowl
Print Recipe
5 from 11 votes

Ginger Carrot Coconut Soup Recipe

This incredible Carrot Ginger Soup is bursting with fall flavors that are the perfect combination of sweet and spicy. This creamy, rich soup doesn't even require any heavy cream! It's cozy and comforting, vegan, vegetarian, gluten-free, and kid-friendly too!
Prep Time5 mins
Cook Time35 mins
Total Time40 mins
Course: Appetizer, Soup
Cuisine: American, Vegan
Diet: Gluten Free, Low Calorie, Low Fat, Low Lactose, Vegan, Vegetarian
Servings: 4 servings
Calories: 172kcal
Author: Anjali Shah

Ingredients

  • 1 tbsp extra virgin olive oil
  • 1 medium yellow onion diced
  • ½ tsp salt more to taste
  • 2 tbsp minced fresh ginger
  • 1 tbsp curry powder
  • tsp cayenne pepper
  • 4 cups of peeled sliced carrots (about 6-7 carrots)
  • 1 ripe banana peeled and sliced
  • 15 oz light coconut milk 1 can
  • tbsp lime juice
  • Toasted pepitas for garnish

Instructions

  • Heat oil in a saucepan over medium heat. Add onion and a pinch of salt, saute 5 min until onion is soft. Stir in ginger, cook 1-2 min. Add curry powder, cayenne and 1/4 cup water. Cook 1-2 min, stirring to coat onion & ginger with curry mixture.
  • Add carrots, banana, 1 tsp salt and 4 cups water and bring to a boil. Reduce heat to medium low and simmer, uncovered for 25 min or until carrots are soft enough to be pierced with a fork.
  • Puree soup using an immersion blender or in batches using a regular blender. Return soup to pot and stir in 1 cup light coconut milk and lime juice.
  • Simmer remaining 3/4 cup coconut milk in a small saucepan over medium high heat for 10 min, or until reduced by half. Ladle soup into bowls, and swirl 1.5 Tbsp coconut milk reduction into each serving. Top with pepitas (about 1 tsp per bowl).

Video

Notes

Top Tips For Making This Vegan Carrot Ginger Soup
  • This is one soup recipe where you don’t have to worry about overcooking the ingredients. Since it’s a blended/pureed soup, just cook the ingredients until soft so they are super easy to puree!
  • Add your favorite garnishes before serving. We love adding pepitas, but you could also add a few pieces of shredded carrots, crushed cashews, whole wheat pita chips, croutons, scallions, or even some more grated ginger. 
  • Try roasting the carrots for even more flavor before adding them to the pot.
  • Feel free to adjust the seasonings to your taste preferences (and reduce the spice if you’re serving this to kids!)
  • This soup goes really well with a hearty sandwich like this garlic bread grilled cheese or you could do a soup & salad combo with this superfood salad.
  • Feel free to double this soup recipe so you have two batches: one to freeze for later and one to serve right now!

Nutrition

Calories: 172kcal | Carbohydrates: 19.4g | Protein: 3.3g | Fat: 10.1g | Saturated Fat: 5.2g | Sodium: 426mg | Fiber: 4.4g | Sugar: 7.4g

Posted In…

Soups ·

Soups can be hearty enough for a cozy winter meal, or fresh and light like my summery cucumber gazpacho. My family’s favorite option is the best vegetarian chili ever!

Whether you like your soups smooth or full of healthy chunks, my recipes will help you combine fresh, flavorful ingredients into a filling, balanced meal.

43 responses to “Ginger Carrot Coconut Soup Recipe (Vegan)”

  1. I had to go back and read that again. I’ve never heard of anyone adding banana to soup. Love all the other flavours though.5 stars

  2. This soup is a big hit with my family! Everyone loves the amazing flavors and creamy texture, and especially that it’s vegan!5 stars

Leave a Reply

Your email address will not be published.

Recipe Rating




Subscribe to newsletter

Copyright 2022 The Picky Eater®, LLC. All rights reserved.