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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

Carrot Ginger Soup (Vegan, Gluten-Free)

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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!

carrot ginger soup in a white bowl topped with pumpkin seeds and coconut cream

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 carrot ginger 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! 

The secret ingredient that you probably won’t be expecting is the banana. In order to keep this a vegan carrot soup, 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 fall, but you can honestly enjoy it year-round as well!

Tools and Equipment You’ll Need

Recipe Ingredients & Notes

ingredients for carrot ginger soup
  • Carrots: Because you can’t have a recipe for carrot soup without carrots of course!
  • Coconut Milk: Helps to make this a creamy, vegan carrot soup without needing any cream
  • Onions & Spices: Critical for all of the rich aromatic flavors in this recipe! Ginger and curry powder are the stars here.
  • Bananas: This secret ingredient both brings out the natural sweetness of the carrots while also making this soup creamy!
  • Pepitas: For some added texture and crunch on top.

Step by Step Instructions

Step 1: Heat oil in a saucepan over medium heat. Add onion and a pinch of salt, sauté 5 minutes 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.

onions and spices sauteeing in a pot

Step 2: 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.

broth added to a pot with carrots and veggies

Step 3: 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.

pureed veggies in a blender

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. Ladle soup into bowls, and swirl 1.5 Tbsp coconut milk reduction into each serving. Top with pepitas (about 1 tsp per bowl).

finished soup in a white bowl topped with pumpkin seeds and coconut cream

What Makes This Carrot Ginger Soup Healthy?

  • 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 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 Minerals: Here are a few of the valuable vitamins and minerals you will be consuming when you make this recipe for carrot ginger soup: Vitamin B6, potassium, zinc, folate, phosphorus, vitamin C, magnesium, fiber, and copper. 

Will Kids Enjoy This Carrot Soup Recipe?

Absolutely! Most kids are going to be excited to eat this soup. They will love the flavors of the cooked carrots combined with the fresh ginger, banana, and coconut milk. Plus, the lime juice adds a fun twist on flavors that even the youngest taste tester. 

If your kids don’t do a lot of spicy foods, the cayenne pepper and/or curry powder might be too strong for them. Granted, this soup isn’t overly spiced, it just has hints of it. But some kids are more sensitive to spice than others. If this is a concern, either omit the cayenne/curry powder completely or just use a sprinkle when serving this soup to your kids. 

carrot ginger soup in a white bowl topped with pumpkin seeds and coconut cream

Recipe FAQs

Should You Peel Carrots For Soup?

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

How to Store, Freeze and Reheat Carrot & Ginger Soup

To Store in the Fridge: Once the carrot ginger soup 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 the 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.

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!
carrot ginger soup in a white bowl topped with pumpkin seeds and coconut cream

Check Out These Other Crave-Worthy Soup Recipes!

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carrot ginger soup in a white bowl topped with pumpkin seeds and coconut cream
carrot ginger soup in a white bowl topped with pumpkin seeds and coconut cream
Print Recipe
5 from 5 votes

Carrot Ginger Soup

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
Servings: 4 servings
Calories: 172kcal
Author: Anjali Shah

Ingredients

  • 1 Tbsp extra virgin olive oil
  • 1 medium yellow onion diced
  • 1/2 tsp salt more to taste
  • 2 Tbsp minced fresh ginger
  • 1 Tbsp curry powder
  • 1/8 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
  • 2 1/2 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).

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…

Appetizers ·

Appetizers are the perfect complement to my favorite entrees and dinner party menus. You can also make a small batch for a snack, or turn them into a complete meal.

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