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    Home » Recipes » Soups

    Published: May 18, 2021 · Modified: Jun 26, 2022 · This post contains affiliate links and I will be compensated if you make a purchase after clicking through my links.

    Carrot and Ginger Soup

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    Carrot ginger soup pin
    Carrot ginger soup pin
    VNFGF

    This carrot and ginger soup is the perfect winter warmer. Cozy up with a bowl of this flavorful soup and you'll be feeling warm and toasty in no time. Made with only a few simple ingredients, this soup is easy to throw together on a weeknight. Plus, it's vegan and gluten-free so that everyone can enjoy it!

    Carrot and Ginger Soup
    Jump to Recipe - Print Recipe

    But the lightness of this food comes overcharged with flavor.

    Carrot and Ginger Soup

    The complexity of flavors comes delivered to you by the Maillard reaction, the chemical reaction between amino acids and reducing sugar, giving browned food its distinctive flavor.

    Onions have a high protein quality (ratio of mg amino acid/gram protein), making it optimal to achieve the belove Maillard effect that we all love.

    Carrots come later, adding extra natural sugars, which also contribute to flavor and add texture.

    This makes a great fall season recipe because it is extra creamy and cozy and packs delicious ginger flavor to help boost our immune system against the typical seasonal flu.

    Read on: Drinks to boost the immune system »

    🧾 Ingredients

    For this carrot soup recipe, you will indeed find the essential ingredients in your kitchen. Considering they are pretty interchangeable.

    • fresh carrots
    • oil
    • onion
    • fresh garlic
    • apple cider vinegar (or lemon juice)
    • fresh ginger
    • coconut milk (or coconut cream)
    • vegetable broth

    If you want to get fancy, you can stir in some coconut milk on top and fresh lemongrass or lemongrass paste, but that's entirely optional.

    Carrot and Ginger Soup Ingredients

    🔪 Instructions

    Making this carrot ginger vegan soup is super easy. Just follow these simple steps:

    1. Stir fry the chopped onion and fresh garlic with a little bit of coconut oil on medium heat, stirring occasionally.
    2. Add the fresh carrots, apple cider vinegar, and freshly grated ginger.
    3. Then add in the apple cider vinegar, lemon juice, or white wine to extract all that flavor sticking down in the bottom of the pot.
    4. Pour the vegetable stock and let it simmer.
    5. Briefly cool down and blend with coconut milk either in a blender or using an immersion blender, for about 40 seconds until you have a creamy carrot soup.

    That's it! Your wonderful vegan carrot soup will be ready to pour and enjoy immediately.

    Carrot and Ginger Soup Ingredients

    🤔 Versatility of carrots

    Carrots are immensely healthy, versatile, and flavorful. Carrots work well in breakfast, lunch, and dinner and are a perfect snack.

    Carrots

    Breakfast: a delicious Carrot, Celery, and Apple Juice is an excellent way to start your day.

    Snack: you love your Hummus but don’t want to pair it with bread? Carrot Sticks!

    Lunch: have a delicious Savory Carrot Tart, super easy to make, and works perfectly for meal preps. It freezes and thaws perfectly.

    Dinner: have this excellent carrot soup as a starter for your main dish.

    If you are curious about carrots nutrition, check out 10 Benefits of Carrot, Apple and Celery Juice

    ✅ Benefits of carrot ginger soup

    This delicious Carrot Ginger Soup recipe is not only vegan but gluten-free, dairy-free, and paleo. It's perfect for warming you up on a cold day, whether it be winter or fall.

    Carrots are chock full of beta-carotene (a pro-vitamin that the body converts to Vitamin A), essential for healthy vision, cell growth and development, immune function, and a strong heart. Carrots are so rich in Vitamin A that practically no other vegetable can compare.

    The anti-inflammatory properties of carrots come from their high levels of antioxidant carotenoids such as alpha-carotene, beta-carotene, and beta-cryptoxanthin. According to a study published in the "Journal of Nutrition," eating foods rich in carotenoids may reduce your risk of heart disease.

    Another nutrient found in carrots that can help prevent certain types of cancer is falcarinol – a phytochemical that gives carrots their characteristic flavor. Falcarinol also has anti-inflammatory and antioxidant properties and is currently the subject of numerous studies.

    Another phytochemical found in carrots is falcarinol. A study published in "Journal of Agricultural and Food Chemistry" shows that this phytochemical may help fight inflammation associated with conditions such as arthritis.

    Carrots also contain Vitamin K, which plays a vital role in blood clotting and bone health.

    They also contain Vitamin C, essential for the growth and repair of tissues in all parts of your body, and are one of the most well-known antioxidants.

    Tip: When buying carrots, look for firm and crisp ones without cracks or blemishes. Avoid limp carrots, have a mushy texture, or have gone soft.

    You should store carrots in the refrigerator for up to two weeks. If you're not going to use them immediately after buying them, it's best to cut off any greens before storing them. Green tops draw moisture out of carrots and cause them to spoil more quickly.

    Tip: Carrot greens can be used in stir-fries, soups, pesto, and salads.

    Carrot and Ginger Soup cenital
    Carrot and Ginger Soup

    Ginger is known for its powerful anti-inflammatory benefits when consumed raw or undercooked. It also has numerous medicinal qualities, including acting as an antibiotic, reducing nausea symptoms, relieving pain, stimulating the immune system, and much more.

    Ginger also helps improve blood circulation, which means it can help reduce muscle pain and chronic inflammation.

    A study published in the "Journal of Nutritional Science and Vitaminology" shows that ginger may benefit athletes experiencing exercise-induced muscle damage.

    Ginger is best consumed raw or undercooked; however, if you prefer to cook it, make sure not to burn it. To preserve the nutrients and enzymes in ginger, slice off a small amount at a time and grate or chop with a sharp knife.

    It's best to consume fresh gingerroot within three weeks of buying it. If you don't plan on using it within that timeframe, wrap the unpeeled gingerroot in plastic wrap, put it in a sealable bag, and store it in the freezer.

    Tip: You can also freeze ginger by grating it, then transferring it to an ice cube tray with water. Once frozen, transfer cubes into a sealable bag. Add one or two cubes to smoothies for a kick of flavor!

    🍲 More Vegan Soup recipes

    Make sure to try this Fasolada Greek soup, the Tuscan bean soup, Vegan Pumpkin Tahini Soup, Curried Hearty, and Spicy Sprouted Lentils Soup!

    Feeling like a cozy soup with everything to make a complete meal? Try this traditional Italian Tuscan Soup, which is not only healthy but delicious and packed with nutrients.

    If you want a summery soup, try out the Andalusian Gazpacho recipe or the Watermelon Rinds Gazpacho recipe on this site. Both are delicious and made in minutes!

    Try out this fantastic and super simple 4-ingredient potato soup; it is gluten-free and oil-free!

    Hint: you can use carrot orange, and ginger juice remaining pulp on this recipe! 💡

    🥕 More carrot recipes

    Sometimes we go crazy on carrots and find ourselves with more than we think we can consume until we simply start juicing them! We love our carrot, apple and celery juice in the morning!

    We even make pesto out of carrot tops; it is delicious and a great way to reduce waste. What otherwise would have finished in the compost bin becomes a delicious pesto sauce.

    If you like bacon or used to like it until you switched to a plant-based diet, you may be heading to a new treat with this easy-to-make and healthy carrot bacon recipe.

    If you love carrots, you will surely love our one-pot carrot loaf cake, made with our go-to gluten-free flour mix, for a healthy treat or breakfast.

    If you try this vegan ginger carrot soup, let us know! Leave a comment, rate it, and don't forget to tag a photo #ourplantbasedworld on Instagram. Cheers!

    📋 Recipe

    carrot ginger soup

    Carrot and Ginger Soup

    Gus
    Spring Carrot and Ginger soup with coconut and lemongrass notes. A light and healthy soup for a quick lunch or to start a great meal.
    5 from 25 votes
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Cook Time 40 mins
    Total Time 45 mins
    Course Appetizer, Soups & Stews
    Cuisine Asian-Inspired, Comfort Food, Healthy
    Servings 4 Servings
    Calories 66 kcal

    Equipment

    our favorite Ultra Nonstick Copper small Sauce Pan with Lid.
    (affiliate link)
    Medium Saucepan (affiliate link)
    My favorite blender: BlendTec Brand..
    (affiliate link)
    Blender (affiliate link)
    copper measuring cups and spoons.
    (affiliate link)
    measuring cups (affiliate link)

    Ingredients
     
     

    • 1 yellow onion medium, chopped
    • 4 clove garlic smashed, stems removed
    • 4 carrots medium chopped, about two cups
    • 1 tablespoon ginger fresh, grated
    • 1 tablespoon apple cider vinegar
    • 5 cups vegetable broth
    • ½ cup coconut milk

    Optional:

    • sea salt and fresh black pepper optional, omit if following a WFPB diet

    Optional toppings:

    • chives
    • pepperoncino
    • shredded coconut and/or drizzle of coconut milk
    Prevent your screen from going dark

    Directions
     

    Saucepan method

    • Wash, peel, and chop your carrots coarsely.
    • Stir-fry the onions and garlic and pinch pepper and cook until golden, occasionally stirring for about 5 minutes. Add the carrots, garlic, ginger, lemongrass (optional), and apple cider vinegar, and then add 5 cups of broth. Reduce the heat to a simmer and cook until the carrots are soft, about 30 minutes.
    • Blend. Let cool slightly, transfer to a blender, add the coconut milk, and blend until smooth (about 1 minute). Taste and adjust salt and pepper, or even ginger, if you want it to be more gingery).
    • Serve with a drizzle of coconut milk, if desired.

    Instant Pot Method

    • Stir-fry the onions, garlic, ginger, apple cider vinegar, and carrots in the instant pot using the stir-fry mode.
    • Add vegetable broth and close the lid. Set to pressure cook at high (204 C, 400 F) for 15 minutes. De-pressurize.
    • Blend. Let cool slightly, transfer to a blender, add the coconut milk, and blend until smooth (about 1 minute). Taste and adjust salt and pepper, or even ginger, if you want it to be more gingery).

    Video

    Notes

    Feel free to add a cup of water if you want to dilute the flavor slightly or less stock to thicken the soup even more.

    Nutrition Facts

    Calories: 66kcalCarbohydrates: 14gProtein: 1gFat: 1gSaturated Fat: 1gPolyunsaturated Fat: 0.1gMonounsaturated Fat: 0.01gSodium: 1219mgPotassium: 257mgFiber: 2gSugar: 7gVitamin A: 10817IUVitamin C: 7mgCalcium: 45mgIron: 0.3mg
    Did you make this recipe?Tag @ourplantbasedworld on Instagram and Hashtag it #ourplantbasedworld so we can see what's cooking!!
    Nutrition Facts
    Carrot and Ginger Soup
    Amount per Serving
    Calories
    66
    % Daily Value*
    Fat
     
    1
    g
    2
    %
    Saturated Fat
     
    1
    g
    6
    %
    Polyunsaturated Fat
     
    0.1
    g
    Monounsaturated Fat
     
    0.01
    g
    Sodium
     
    1219
    mg
    53
    %
    Potassium
     
    257
    mg
    7
    %
    Carbohydrates
     
    14
    g
    5
    %
    Fiber
     
    2
    g
    8
    %
    Sugar
     
    7
    g
    8
    %
    Protein
     
    1
    g
    2
    %
    Vitamin A
     
    10817
    IU
    216
    %
    Vitamin C
     
    7
    mg
    8
    %
    Calcium
     
    45
    mg
    5
    %
    Iron
     
    0.3
    mg
    2
    %
    * Percent Daily Values are based on a 2000 calorie diet.
     
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    🌡️ Food safety

    • Cook to a minimum temperature of 165 °F (74 °C)
    • Do not use the same utensils on cooked food that previously touched raw meat
    • Wash hands after touching raw meat
    • Don't leave food sitting out at room temperature for extended periods
    • Never leave cooking food unattended
    • Use oils with high smoking points to avoid harmful compounds
    • Always have good ventilation when using a gas stove

    See more guidelines at USDA.gov.

    The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist's advice. See our full Nutritional Disclosure here.

    Please note that some of the links here are affiliate links, and I will earn a commission if you purchase through those links. I recommend all of the products listed because they are companies I have found helpful and trustworthy.

    More Vegan Soup Recipes

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      Thai Massaman Vegetable Curry with Tofu (Instant Pot or Stovetop)
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      Easy Vegan Lentil Curry without Coconut Milk
    • fasolada greek white bean soup recipe featured.
      Fasolada Greek White Bean Soup (Vegan, Quick + GF)
    • gluten-free potato soup garnished with sautéd mushrooms featured.
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    Reader Interactions

    Comments

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      Recipe Rating




    1. Julie says

      May 19, 2021 at 9:57 pm

      Suena muy rico y el color convence ???? voy a probarlo ????

      Reply
      • Gus says

        May 19, 2021 at 10:08 pm

        Si probala! No sabes lo rica que es! Es para impresionar invitados!

        Reply
    2. Kushigalu says

      September 09, 2021 at 9:18 pm

      5 stars
      One of my favorite soup flavors. Best combination. Thanks for sharing.

      Reply
    3. Jessica Formicola says

      September 09, 2021 at 9:28 pm

      5 stars
      I'm always looking for new and comforting soups, and this carrot and ginger soup looks right up my alley! Can't wait to give it a try!

      Reply
    4. Jen says

      September 09, 2021 at 9:47 pm

      5 stars
      This simple soup has such amazing flavor and a lovely color! The apple cider vinegar and ginger are a nice touch.

      Reply
    5. Tara says

      September 09, 2021 at 9:58 pm

      5 stars
      So much flavor in this soup! Love how easily it comes together. Beautiful garnishes on top too.

      Reply
    6. Beth says

      September 09, 2021 at 11:03 pm

      5 stars
      Oh wow! This soup is amazing and very delicious. We gave this a try a few nights ago and we just absolutely loved it! I made a grilled chicken sandwich to go with this soup, so yummy and great combination. Definitely making this soup again!

      Reply
    7. Natalie says

      September 20, 2021 at 2:05 pm

      5 stars
      I love the carrot and ginger flavor combo. Have to try it in a soup. This recipe is simple yet so healthy and looks delicious. I will definitely make this.

      Reply
      • Gus says

        September 20, 2021 at 4:35 pm

        Thank you for your review Natalie, I am so glad that the recipe caught your attention!

        I'm delighted to hear that you enjoyed both the flavor and simplicity of this soup. It's one of my favorite recipes too - it's quick to make, hearty and satisfying. I hope you enjoy making it as much as we do.

        Reply
    8. Marinela says

      September 20, 2021 at 5:27 pm

      5 stars
      Creamy, cozy and so satisfying! This Carrot and ginger golden soup is the perfect fall-time meal. An amazing immunity booster just in time for cold and flu season.

      Reply
    9. Choclette says

      September 20, 2021 at 5:58 pm

      5 stars
      Carrot and ginger are a well matched pair. What a delicious and colourful soup and beautifully simple too.

      Reply
      • Gus says

        September 20, 2021 at 11:03 pm

        Thank you so much for your kind words, Choclette! I'm glad to hear that the soup was a hit and I'll be sure to pass on this feedback about our recipes.

        I hope you enjoy cooking more of our plant-based meals in the future and please don't hesitate to reach out if you have any suggestions or questions!

        Reply
    10. Kayla DiMaggio says

      September 20, 2021 at 6:28 pm

      5 stars
      Love how healthy this carrot ginger soup is! It is so warming and delicious! I added a touch of tumeric to mine to really boost those immunities!

      Reply
    11. Chantry says

      September 20, 2021 at 6:49 pm

      5 stars
      So simple and so delicious!! I also love how cost effective this is. Thank you for a great recipe!

      Reply
    12. Anaiah says

      September 20, 2021 at 8:19 pm

      5 stars
      I love the simplicity of this carrot and ginger soup! It was a perfect combination of flavors and was very warming.

      Reply
      • Gus says

        September 20, 2021 at 11:02 pm

        Thank you for your review, Anaiah! I'm so glad to hear that you enjoyed our soup. We are always looking for ways to improve the flavor of our soups and hope you'll come back again soon.

        Reply
    13. Allergy Spot says

      September 21, 2021 at 2:06 am

      5 stars
      Love this delicious combination of carrot and ginger. Definitely adding this to our regular rotation of allergy-friendly soups. Thanks!

      Reply
    14. Holly says

      September 21, 2021 at 2:28 am

      5 stars
      This is such a lovely soup! Paired very nicely with our vegetable curry dinner.

      Reply
      • Gus says

        September 21, 2021 at 7:43 am

        Thank you so much for taking the time to leave us a review, Holly! We're glad to hear that you enjoyed our soup.

        We hope this meal was an enjoyable start to your weekend and we look forward to hearing from you again soon!

        Reply
    15. Lucy says

      September 21, 2021 at 3:05 pm

      5 stars
      Carrot and ginger are such a great combination. This is such a delicious easy soup to make and perfect for the colder months.

      Reply
    16. Joshua says

      September 21, 2021 at 7:23 pm

      5 stars
      This soup was perfect for dinner! The temperature is dropping and will start snowing here shortly so I am trying to find delicious soup recipes to have on hand. Yours was great and I look forward to trying out some of your others.

      Reply
    17. Claudia Lamascolo says

      December 29, 2021 at 3:12 pm

      5 stars
      What a lovely soup anytime of the year and the addition of ginger really makes a delicious fall flavor!

      Reply
      • Gus says

        December 29, 2021 at 3:16 pm

        Indeed! I always double the ginger... what can I say, we love ginger both for its flavor and immune system booster properties!

        Reply
    18. Heather Perine says

      December 29, 2021 at 3:23 pm

      5 stars
      Love how simple and clean this soup is. Definitely going to make a big batch and start the new year off right! Thanks 🙂

      Reply
    19. Vanessa says

      December 29, 2021 at 4:17 pm

      5 stars
      Blown away by how delicious and flavourful this is. It’s now a staple for me. Thank you ??

      Reply
    20. Jess says

      December 29, 2021 at 4:23 pm

      5 stars
      Ths is the best flavor combo! Total comfort food on a chilly night!

      Reply

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