Healthy Vegan Carrot Ginger Soup
A vibrant, creamy, and healthy vegan soup that comes together in under 40 minutes. Sweet carrots are balanced with fresh ginger and creamy coconut milk for a comforting, nutrient-packed meal.
Equipment
- Large pot or Dutch oven (4-6 quart)
- High-speed blender or immersion blender
- Chef's knife and cutting board
- Vegetable peeler
- Measuring spoons and cups
Ingredients
- 2 tbsp Coconut oil or olive oil
- 1 large Yellow onion chopped
- 3 cloves Garlic minced
- 2 tbsp Fresh ginger peeled and finely grated
- 2 lbs Carrots peeled and chopped into 1-inch chunks (about 6-7 large carrots)
- 4 cups Vegetable broth low-sodium recommended
- 1 13.5 oz can Full-fat coconut milk divided; reserve 2-3 tbsp for garnish
- 2 tbsp Fresh lemon juice or lime juice
- to taste Sea salt
- to taste Freshly ground black pepper
- For garnish Fresh cilantro, parsley, toasted pumpkin seeds, or a drizzle of coconut milk
Instructions
- Heat the coconut oil in a large pot or Dutch oven over medium heat. Add the chopped onion and a pinch of salt. Sauté for 5-7 minutes, stirring occasionally, until the onion is soft and translucent. Add the minced garlic and grated ginger, and cook for another 60 seconds until fragrant. Be careful not to burn the garlic.
- Add the chopped carrots and vegetable broth to the pot. Increase the heat to bring the mixture to a boil, then reduce to a simmer. Cover the pot and let it cook for 20-25 minutes, or until the carrots are very tender when pierced with a fork.
- Carefully transfer the hot soup mixture to a high-speed blender. Alternatively, use an immersion blender directly in the pot. Add most of the can of coconut milk (reserving a few tablespoons for garnish) and the lemon juice.
- Blend the soup on high until completely smooth and creamy, which should take 1-2 minutes. For an ultra-silky texture, you can blend it in batches. Always be cautious when blending hot liquids—leave the vent hole in the blender lid open and cover it with a kitchen towel.
- Taste the soup and season generously with salt and pepper. The salt will brighten all the flavors. Blend once more to incorporate. Ladle the soup into bowls, garnish with a swirl of the reserved coconut milk, fresh herbs, and toasted seeds. Serve immediately.
Notes
Chef's Tips:
• For a deeper flavor, try roasting the carrots with a little oil at 400°F for 25 minutes before adding them to the soup.
• Don't skip the acid (lemon/lime juice)! It's crucial for balancing the sweetness of the carrots and richness of the coconut milk.
• Serve with a slice of crusty sourdough or a simple green salad for a complete meal.
Food Safety:
• Allow soup to cool to room temperature before refrigerating to prevent condensation and bacterial growth.
• Store in airtight containers and consume within 4 days or freeze for longer storage.