Carrot Ginger Soup Recipe – Vegan & Whole30
So creamy and satisfying, this carrot ginger soup made with coconut milk will warm you up inside and out, and at 100 calories per serving, you won’t have to feel guilty about eating it.
Don’t you love bisque soups? My husband still raves about lobster bisque he had several years ago at a restaurant in Detroit. Traditionally a French recipe, bisques are made from seafood, crustaceans such as lobster, shrimp, or crab. The shells are cooked to make a rich broth and then the meat is added later, along with cream, and pureed to make a smooth, creamy soup. So delicious!
For those of us who prefer vegetables to shellfish, this creamy carrot ginger soup is an amazing bisque. Carrots cooked in vegetable broth doesn’t sound like the beginning of anything amazing, but I know you’ll be pleasantly surprised by the complexity of flavors and the delicious creaminess of this carrot ginger soup.
While bisques are delicious, they’re commonly full of saturated fats because lots of cream and butter are added. This carrot ginger soup, however, derives its creamy texture from smoothly pureed carrots and coconut milk. You’ll find it hard to believe there isn’t any cream or butter added. It’s a vegan and Whole30 compliant recipe.
Seasoned with fresh ginger, turmeric, and red pepper flakes, this bisque warms you up from the inside out. The coconut milk adds flavor from the tropics, making the soup just a little exotic. Coconut always reminds me of tropical islands and pina coladas.
It’s kind of amazing, really, that you can take pantry items like carrots, onion, vegetable broth, and canned coconut milk and make a fabulous restaurant style bisque.
Oh, and did I mention that you can make it in one pan? It’s that easy!
About this carrot ginger soup:
To make this soup, I sauté onions in a bit of olive oil until they’re soft, and then add ginger, turmeric, and red pepper flakes to sauté briefly. A pound and a half of peeled and sliced carrots are added into the pot, along with vegetable broth.
You’ll simmer the soup until the carrots are very tender, and then puree the mixture with an immersion blender. You can do this right in the pan, but do be careful that you aren’t splattered with hot soup. For the last step, pour can of well-shaken coconut milk into the pan and simmer the soup gently until it’s heated through.
You could garnish this soup with toasted coconut flakes or spiced pecans. A sprinkling of chopped herbs such as parsley or cilantro or sliced green onions would be delicious, too.
How to make this soup your own:
- If you would like to deepen the carrot flavor and add a little more complexity to your bisque, try roasting the carrot slices in the oven before adding them to the broth. Preheat the oven to 425ºF, toss the carrots with a bit of olive oil, and roast for 20 minutes, or until they’re browned and tender. Proceed with the soup, as directed.
- Use leftover cooked carrots! If I’m cooking carrots for a side dish a day or two before, I sometimes cook extra carrots and save them to use for this soup.
- You could also save time by peeling and slicing the carrots in the morning, or the night before, or whenever you have a couple extra minutes. Put them into a self sealing bag or covered bowl and into the refrigerator.
- An alternative to using an immersion blender would be pouring the soup into a regular blender, such as a Vitamix, to puree.
- Making your own vegetable broth is easy and some of you may already have homemade frozen vegetable broth in your freezer. You can control the amount of sodium if you make your own broth. Try this method to make vegetable broth using vegetable scraps, by Oh My Veggies.
- I use ginger, turmeric, and red pepper flakes for this soup. It has a little heat so adjust the amounts according to your tastes. You could also add minced garlic or garlic powder, paprika, or cinnamon and nutmeg. Curry powder is amazing in this bisque, too.
Reheating and Storage Tips
This carrot ginger soup is a great make ahead or meal prep recipe. It really tastes exactly the same, eaten freshly made or a few days later.
To store it, put the soup into a large bowl after it’s cooled a bit, cover, and refrigerate. Carrot ginger soup will keep in the refrigerator up to four days.
To reheat, pour the soup into a saucepan and heat gently until warmed through. You can also reheat individual servings in microwave safe bowls.
I haven’t tried freezing this soup yet but I’m sure that it would freeze well too. I would thaw it overnight in the fridge.
Other warm and cozy soup recipes:
‘Tis the season for warming soups! Try these recipes:
- Pumpkin curry soup (this soup is an easy bisque style soup I’m sure you’ll love)
- Creamy enchilada soup with noodles
- Creamy chicken soup with quinoa and squash (made in your slow cooker)
- Copycat Panera squash soup (so creamy and delicious, this is a very popular recipe on my site)
- Red lentil soup (this is truly a family favorite!)
- Jalapeno cheddar cheese soup, a slow cooker recipe by my friend Erin at Well Plated
- 1 teaspoon olive oil
- 1 medium yellow onion, chopped (about 1 cup)
- 1/4 teaspoon kosher salt
- 1 tablespoon finely chopped ginger root, peeled
- ½ teaspoon ground turmeric
- ⅛ teaspoon red pepper flakes, or to taste
- 1 1/2 pounds carrots, peeled and cut into 1/4 inch slices
- 2 cups vegetable broth
- 1 (13.5 oz) can unsweetened coconut milk, shaken well
- In large saucepan, heat olive oil over medium heat. Add onions, salt, and pepper, and saute until translucent, about 5 minutes.
- Add ginger, turmeric, and red pepper flakes; saute briefly, about 1 minute.
- Add sliced carrots and vegetable broth to pan. Cover pan, turn heat to high, and bring to boil. Reduce heat to medium, and cook carrots until very soft, about 20 minutes.
- Remove pan from heat. Using immersion blender, puree carrot mixture until smooth.
- Add coconut milk, stir well. Return to heat and warm gently, until soup is desired temperature.
- Serve with chopped herbs such as cilantro or parsley, chopped green onions, or toasted coconut flakes.
- If you would like to deepen the flavor of the carrots, roast them instead of boiling them. Preheat oven to 425ºF. On a rimmed baking sheet, combine carrots with 2 teaspoons olive oil, salt, and pepper. Roast for 20 minutes, or until carrots are tender, stirring once. Combine with sauteed onions, spices, broth, and puree. Stir in coconut milk.
- Serving size: 1 1/4 cups.
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Nutrition Information:Yield: 4 Serving Size: 1 1/4 cup
Amount Per Serving: Calories: 100Total Fat: 3gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 1gCholesterol: 0mgSodium: 568mgCarbohydrates: 18gFiber: 6gSugar: 8gProtein: 2g
RachelCooks.com sometimes provides nutritional information, but these figures should be considered estimates, as they are not calculated by a registered dietitian. Please consult a medical professional for any specific nutrition, diet, or allergy advice.
Husband’s take: Umm…coconut and ginger and this whole situation isn’t really Ben’s food of choice. I absolutely adore it though and it’s great to have a batch of this in the fridge for lunches!
Changes I would make: None are necessary but have fun with some of the ideas mentioned above.