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Soups

Carrot Ginger Soup (Vegan, Paleo, Whole 30)

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This delicious carrot ginger soup is warming, nutritious and delicious. It can be served either hot or cold.

carrots on cutting board

carrots sliced on cutting board

Carrots and onions on roasting tray

Is it just me or does anyone else get excited about vegetables? I look forward to my farmers market trip every weekend. It feels different than going to the regular grocery store. For me, it seems a little more relaxed and often reminds me of life with my great grandparents in Romania.

Every summer, my cousins and I would spend at least a month in the country. There was no electricity, no running water, no bathroom (gasp). It was back to basics. And you know what? None of us kids seemed remotely bothered that we had to use an outhouse that was surrounded by chickens and pigs and god knows what other farm animals. Or that baths had to be taken in a large tub located in the yard. It was how things were done.

It all seemed very normal to me, despite that back in Bucharest we had all the “modern luxuries” (I suppose as modern as it can get for 1980s Romania). I didn’t question how difficult life in the country was for my great-grandparents. It’s just how it was. If we wanted fresh water, we had to walk to the center of the village to the main well and fetch it ourselves. No questions asked – several buckets, several trips, done.

In hindsight, I realize how hard my great-grandparents had to work to just to make a meal or give us baths, etc. But to me, it remains a magical time. A time of sneaking through cornfields, running through vineyards, eating grapes (no wonder I like wine as much as I do), chasing after chickens and getting into the typical trouble little kids get into.

Nothing my great-grandparents cooked came from a grocery store. I don’t even think there was one in the village. Every vegetable was a product of their own hard labor, every animal cared for and raised by them. So going to the farmers market and seeing farmers with dirt under their nails, their calloused hands carefully arranging carrots takes me back in time, even if only for a moment. Full of nostalgia I pick up a bunch…

And this brings me to this week’s recipe. Carrot and ginger soup. Two root vegetables that pair beautifully together. For extra creaminess, I’ve added coconut milk to tie it all together. It requires exactly 5 ingredients and will surprise you with its intense flavor. Roasting the carrots and onion first brings out their sweetness. This soup does not disappoint.

Why you’ll love this Carrot Ginger Soup

  • It’s vegan
  • It’s gluten and grain-free
  • Paleo
  • Whole 30
  • It’s easy to make
  • Requires only 5 main ingredients
  • It’s nourishing and healthy

Ingredients for Carrot Ginger Soup

  • 2 lbs carrots, peeled and chopped
  • 1 onion, peeled and sliced
  • 1/2 cup coconut Milk
  • 4 cups vegetable broth or the broth of your choice
  • 2 tsp ginger, grated
  • 2 tbsp extra virgin olive oil
  • 1/2 tsp salt (or to taste)
  • 1/4 tsp ground pepper
  • optional: toasted chopped cashews

Equipment needed

  • Large soup pan
  • Large roasting sheet
  • Parchment paper or foil 
  • Food processor or high speed blender

Making Carrot Ginger Soup

Step 1. Preheat oven to 375°. Line your baking sheet with parchment paper. 

Step 2. Toss carrots, onions, salt, pepper and avocado oil together. Roast for 25-30 minutes tossing once half way through. 

Step 3. Once vegetables are finished roasting, add them to soup pan along with broth, minced ginger, roasted carrots, onion and cook on medium for about 20 minutes until vegetables are fork tender. 

Step 4. Add vegetables to food processor reserving the broth. Add coconut milk and a little broth.

Step 5. Puree until smooth and add as much broth as you want until you reach the desired consistency. You can add additional salt and pepper if you wish. Optional, top with chopped cashews. 

Common questions and substitutions

Do you have to roast the carrots and onions first?

Yes, I find roasting the vegetables brings out a sweetness in them which gives the soup depth and intense flavor. Since the soup requires only 5 ingredients, we want to make sure to get the most out of them.

Can you add more coconut milk? 

If you want the soup to be creamier, you can experiment with 3/4 cup or even a full cup coconut milk, depending on which flavor you want to be more forward. 

Can you use ground ginger instead of fresh? 

Fresh is always best in this soup but if you cannot find fresh, use 1/2 tsp ground instead. That will still give you the intensity and flavor. 

carrot ginger soup in blue bowl

Carrot ginger soup in bowl, topped with chopped cashews

Yield: 6

Roasted Carrot Ginger Soup

Roasted Carrot Ginger Soup

This roasted carrot and ginger soup is warming, nutritious and can be served hot or cold.

Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes

Ingredients

  • 2 lbs carrots cut into 2" strips
  • 1 medium onion, sliced
  • 1/2 cup full fat coconut milk
  • 4 cups vegetable or chicken broth
  • 2 tsp fresh ginger
  • 2 tbsp extra virgin olive oil
  • 1/2 tsp salt (or more)
  • 1/4 tsp ground pepper
  • optional: toasted chopped cashews

Instructions

    1. Preheat oven to 375°. Line your baking sheet with parchment paper. 

    2. Toss carrots, onions, salt, pepper and avocado oil together. Roast for 25-30 minutes tossing once half way through. 

    3. Once vegetables are finished roasting, add them to soup pan along with broth, minced ginger, roasted carrots, onion and cook on medium for about 20 minutes until vegetables are fork tender. 

    4. Add vegetables to food processor reserving the broth. Add coconut milk and a little broth.

    5. Puree until smooth and add as much broth as you want until you reach the desired consistency. You can add additional salt and pepper if you wish. Optional, top with chopped cashews. 

Nutrition Information:

Yield:

4

Serving Size:

1

Amount Per Serving: Calories: 258Total Fat: 14gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 7gCholesterol: 1mgSodium: 704mgCarbohydrates: 32gFiber: 11gSugar: 13gProtein: 5g

Your shares are very much appreciated!

Do you find this recipe helpful? Your shares would be much appreciated! You can find me on Facebook, Pinterest and Instagram . If you make and like a recipe, tag me on Instagram and I'd love to share your posts in stories! x - Daniela

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2 Comments

  • Reply
    Cheryl
    March 11, 2019 at 8:59 pm

    I just made this soup and it is absolutely delicious. Roasting the carrots and onion first brings out the sweetness— everyone in the family loved it. Can be served at room temp.

    • Reply
      Daniela Modesto
      March 12, 2019 at 9:40 am

      Ah thank you Cheryl! That’s what I think is the magic trick to this – roasting first! I’m so happy it turned out well for you!

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