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Creamy Carrot Soup (paleo, vegan)

This easy Creamy Carrot Soup with ginger and coconut milk requires only a handful of basic ingredients and not much time to prepare. Healthful, flavorful, vegan, and paleo, this is a something-for-everyone comfort food!

Thai Carrot Soup - vegan, paleo, gluten-free, easy to make! | #healthy #recipe #paleo

During the fall and winter when it gets dark early and the weather is chilly, I love curling up to bottomless bowls of soup.

Creamy vegetable soups are some of my favorites! Sweet Potato Soup always gets the limelight, but I enjoy creamy carrot soup even more! 

Carrot soup is naturally sweet, a touch earthy, and pairs magnificently with Thai flavors like ginger, cumin and coconut milk. That’s the route I’m taking with this carrot ginger soup recipe!

The recipe contains no cream, butter or oil. Simply all squeaky clean ingredients that leave you feeling nourished and happy.  The texture is pillow-y smooth and the flavor is sweet and subtly curry-like with a little kick. 

Let’s dive in to the details!

Ingredients for Creamy Thai Carrot Soup:

Vegetables: Onion, garlic, carrots, ginger. This combination makes for an incredibly flavorful soup!

Spices: Ground cumin and turmeric. These spices help make the soup nice and aromatic for a Thai-like flair. If you love big Thai flavors, you can add 1 to 3 tablespoons of curry paste, or 2 teaspoons of yellow curry powder.

Liquids: Full-fat canned coconut milk and vegetable broth. Coconut milk makes this soup extra silky-smooth and gives it a nice richness. Vegetable broth adds flavor and also volume so that the carrots are nice and smooth when blended. If you aren’t vegan, feel free to use chicken broth!

Thai Carrot Soup - vegan, paleo, gluten-free, easy to make! | #healthy #recipe #paleo

Health Benefits of Carrot Soup:

The vitamins, oh the vitamins! A, K, C (+ B6 and folate) to be exact. This carrot soup is packed with antioxidants, anti-inflammatory properties, and provides a nice nudge to your natural immunity.

Carrots are high in beta carotene, may protect against cardiovascular disease, inhibit the growth of colon cancer cells, and contain fiber for healthy digestion.

How Long To Boil Carrots for Soup:

Depending on the size of your chopped carrots, boiling takes 3 to 10 minutes. If your carrots are sliced thin (less than 1/2-inch thick), they will take 3 to 5 minutes to fully cook at a boil. Roughly chopped carrots (1 to 2 inches) will take about 10 minutes.

For this cream of carrot soup recipe, I both sauté and boil the carrots with the rest of the ingredients to ensure the carrots are not only nice and soft but also to maximize the flavor of the soup.

Creamy Carrot Ginger Soup with coconut milk and Thai flavors. An easy nutritious soup recipe that is loaded with vitamins, antioxidants and is a boost to the immune system

Recipe Tips:

  • The spice level in this soup is adjustable…if you’re feeding this soup to children, I would recommend leaving out the cayenne pepper.  
  • Make it creamier by adding more full-fat coconut milk, or 2 to 3 tablespoons of butter if you do dairy.
  • Add 3 to 4 tablespoons of peanut butter for a similar taste and texture to African Peanut Soup.
  • You can chop as you go by chopping the onion first and sauté it as you chop the carrots and garlic and grate the ginger.

How to Make Carrot Soup:

Get out a large soup pot or Dutch oven.

Start by sautéing the onion, carrots, ginger, garlic, cumin, and turmeric in about half a cup of full-fat canned coconut milk (we’re using coconut milk as though it is oil). 

Curry Carrot Soup |

Add the remaining coconut milk and vegetable stock and bring the pot to a full boil. Reduce heat and simmer for 20-30 minutes until carrots are soft.

Curry Carrot Soup |

Transfer the solids to a blender (I LOVE my Vitamix for making soups!), blend it all to smithereens.

Curry Carrot Soup |

If your soup is still piping hot, serve and enjoy.

Pour the soup back into a pot and heat gently if it needs to be reheated. Be careful to not allow it to boil, else it’ll splatter all asunder and make a mess.

Thai Carrot Soup - vegan, paleo, gluten-free, easy to make! | #healthy #recipe #paleo

More Healthy Soup Recipes:

My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out. Thank you for your support!

If you make this recipe, please feel free to share a photo and tag @The.Roasted.Root on Instagram!

Thai Carrot Soup - vegan, paleo, gluten-free, easy to make! | #healthy #recipe #paleo
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4.60 from 10 votes

Carrot Ginger Soup

Creamy Thai Carrot Soup is amazingly rich yet packed with health benefits
Prep Time10 minutes
Cook Time30 minutes
Total Time40 minutes
Course: Side Dishes & Snacks
Cuisine: American
Servings: 6 servings
Calories: 210kcal
Author: Julia



  • In a large pot, add 1/2 cup of the coconut milk and sauté the onion, carrots, grated ginger, garlic, cumin and turmeric over medium heat until carrots begin to soften and everything is very fragrant, about 8 minutes. If you want to speed up the process, you can cover the pot and stir from time to time.
  • Add the remaining coconut milk and vegetable broth. Increase heat to high and bring to a full boil.
  • Reduce heat to medium low and simmer, covered for 20 to 30 minutes until carrots are soft.
  • Transfer everything to a blender (this will need to be done in batches) and blend until completely smooth. Leave the steam vent at the top of the lid slightly cracked so that steam can escape and be sure to blend on medium speed. Note: if you have an immersion blender, now is a great time to use it!
  • Pour the smooth carrot soup back into the pot and heat for a few minutes unless it’s already at the desired temperature (my blender heats as it blends, so the soup’s ready after blending). If you do reheat on the stove, do so gently, else your delicious soup will become a cauldron of bubbling, spurting lava.
  • Serve with a drizzle of coconut milk on top, sesame seeds, fresh chopped cilantro, and/or a dollop of coconut milk yogurt.


Serving: 1of 4 | Calories: 210kcal | Carbohydrates: 29g | Protein: 5g | Fat: 9g | Fiber: 7g | Sugar: 16g
Creamy Carrot Ginger Soup with coconut milk and cumin - a silky smooth healthy carrot soup recipe with Thai flavors - paleo, vegan, whole30


Recipe Rating

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Saturday 16th of January 2021

This soup is amazing, yummy, satisfying and so easy to make.


Sunday 17th of January 2021

Yaaaay! Happy you like it, Jennifer!


Monday 22nd of July 2019

Absolutely amazing soup!!! Added a golden beet as I had one around and a couple small leeks. One of my new favorites for sure. Couldn't believe the delicious flavor.


Tuesday 23rd of July 2019

I'm so glad you like it, Kelly! The addition of the golden beet sounds amazing! xo


Monday 24th of September 2018

Does this soup freeze well? I want to make it in advance for a dinner party


Thursday 27th of September 2018

Hi Sheena!

It does! You can either freeze it in large jars or in ziplock bags :D xo


Thursday 28th of March 2013

Hi! Just wanted to say thanks for such a delicious yet simple recipe. I made this today and it tastes soooooo goood! Lovely recipe.


Monday 4th of March 2013

Yum! I just bought a 5-lb bag of carrots and I think this soup is totally calling to me! I love really thick, pureed veggie soups with tons of flavor and this looks like an A+ in that category :)


Monday 4th of March 2013

Erika, you'll love the soup! I never thought carrot coup would be appetizing and I ate through almost the whole batch in one day :) Let me know if you try it!

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