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!

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!

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.

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). 

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.

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

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.

More Healthy Soup Recipes:

• Vegetable Coconut Curry Soup
• Thai Coconut Soup with Vegetables
• Immunity-Boosting Turmeric Soup with Vegetables
• Vegan Broccoli Cheddar Soup

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!

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4.56 from 9 votes

Carrot Ginger Soup

Creamy Thai Carrot Soup is amazingly rich yet packed with health benefits

Prep Time10 minutes mins

Cook Time30 minutes mins

Total Time40 minutes mins

Course: Side Dishes & Snacks

Cuisine: American

Servings: 6 servings

Calories: 210kcal

Author: Julia

Ingredients

• 1 15-oz can full-fat canned coconut milk, divided
• 1 medium yellow onion diced
• 2 pounds carrots peeled and chopped
• 1 tablespoon fresh ginger grated
• 3 cloves garlic minced
• 1 teaspoon ground cumin
• 1/2 teaspoon turmeric
• 1 1/2 teaspoons salt or to taste
• Pinch cayenne pepper optional
• 32 ounces vegetable broth low sodium

Instructions

• 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.

Nutrition

Serving: 1of 4 | Calories: 210kcal | Carbohydrates: 29g | Protein: 5g | Fat: 9g | Fiber: 7g | Sugar: 16g