Creamy Carrot and Ginger Soup is a simple, yet flavorful Vegan soup that is packed full of goodness! Chopped fresh ginger is blended with chunks of carrot and coconut milk to create this creamy, delicious soup. One that provides the ultimate comfort on a cold day! Can be made on the stovetop or Instant Pot with a 30 minute cook time. Paleo, Vegan, and Whole30!
I love soup. Like…. LOVE LOVE LOVE everything about it! Soup might by my all time favorite meal to enjoy, it is certainly one of my favorites to create for you all! I especially love a vegetable loaded soup. But this Carrot and Ginger Soup? it’s extra special.
Inspiration behind this Creamy Carrot and Ginger Soup:
My sweet little girl, Miss Carbivore, and I used to lunch once a week at this fabulous little cafe in Germany. It was attached to an organic farm that we would visit weekly to pick out our eggs, dairy, meat, and fresh produce.
During our homeschool days, she and I spent many special moments together at this cafe. We would often bring a book to read together, or work on other little school projects. We always coupled this with a big bowl of yummy carrot and ginger soup, and followed the meal with a cup of tea. It was always our favorite part of the week! Now that we have moved back to the US, these memories are some of my favorite memories that I hold of our entire 4 year experience traveling Europe!
Recently we were chatting about these times, and she asked me to make her this soup. Of course, I had to replicate it! As a nutritionist, I am always trying to come up with ways to lighten up comfort foods. I am pretty sure their version had a cream/milk base, but I used coconut milk instead to lighten it up. Miss Carbivore definitely approved! She even helped me with this photo shoot, and couldn’t stop sneaking her own bites:
In fact, she ate 3 bowls for dinner the other night! Three bowls! The kid has the stomach the size of a grape, and she somehow managed 3 bowls of this because it’s her absolute favorite. The little man also gobbled up his bowl, and they both enthusiastically asked to have it packed in their lunchbox. Such a great feeling as a mom when your kids appreciate your cooking.
So now I want you to try!
How to make Creamy Carrot and Ginger Soup:
- Heat a large soup pot and add your cooking oil then garlic, onion, and ginger. Saute for about 5 minutes.
- Add carrots and vegetable broth, bring to a boil.
- Reduce to a simmer and let cook for 20-25 minutes or until carrots are softened. Add in coconut milk.
- Blend soup using an immersion blender. Add salt and pepper to taste!
Instant Pot Variation:
You can also make this soup in the Instant Pot!! It’s even easier than the stovetop because it’s hands-free. You’ll saute the onion, garlic, and ginger just like the stovetop. Then place the carrots and broth in the IP before securing the lid. You will not use as much broth, only 3 cups with the Instant Pot Variation. Cook on high pressure for 6 minutes, then use a quick release. Add in the coconut milk after pressure cooking and blend to serve.
Some tips and adaptations:
- It has very simple ingredients, just real vegetables that blend together so beautifully and deliciously.
- Ingredients include: carrots, onion, garlic, ginger, vegetable stock, and coconut cream. That’s it! If you want to add in additional protein, serve with some shrimp on top or even chicken breast.
- I do throw in extra ginger, I might get carried away. You can tame that down a tad, if you want a more subtle flavor.
- I used coconut cream in place of coconut milk to make a tad bit creamier
- I used real peeled carrots, and cut them into chunks (You can also use baby carrots in it’s place):
Serving and Storing:
Serve with some crusty bread or a salad for an easy meatless Monday dish. My favorite salads to pair this this soup are my:
Shaved Brussels Sprouts and Pear Salad with Dijon Vinaigrette
Fall Harvest Salad with Pumpkin Vinaigrette.
This makes a fabulous lunch all week. You can store in the fridge for up to a week and just reheat at each use!
You can also freeze this soup for up to 3 months. Bring to room temperature, then re-heat over the stovetop.
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Creamy Carrot and Ginger Soup (Dairy-Free)
Creamy Carrot and Ginger Soup is a dairy-free and Vegan soup that the whole family will love! Make in the Instant Pot or on the Stovetop.
- 1 tbsp coconut oil
- 1 medium sized yellow onion chopped
- 1 clove garlic minced
- 3 tbsp chopped fresh ginger*
- 1 lb carrots peeled and chopped (baby carrots are also fine)
- 24-32 oz vegetable broth**
- 1 14 oz can of coconut cream or coconut milk
- 1/2 tsp salt + more to taste
For the Stovetop:
Begin be heating up a large skillet to medium high heat. Melt the coconut oil.
Add onion, garlic, and ginger. Cook until fragrant and onion is almost clear, about 5 minutes.
Add carrots and vegetable broth or stock, bring to a boil.
Reduce heat to simmer. Cook until carrots are nice and soft, about 25 minutes. Slowly stir in coconut milk (or coconut cream if using).
With an immersion blender, blend soup until smooth. You can also use a regular blender and blend in batches. Add salt to taste. Serve hot!
For the Instant Pot:
Select the saute function on your IP. Once hot, add oil and onion. Let saute for 2-3 minutes, then add garlic and ginger and saute for another 2 minutes.
Select cancel on your IP. Add carrots and 3 cups (24 oz) broth. Secure the lid. Now select the manual function, and cook on high pressure for 6 minutes.
Use a quick release. Stir in coconut milk, salt (add more to taste if needed).
Using a blender or immersion blender, blend until creamy.
*I get carried away with ginger. I may have even used around 4 tbsp. If you want the ginger to be a more subtle taste, than cut it to about 1-2 tbsp.
**Start with 24 oz of broth, especially if using the instant pot since the liquid does not evaporate like it does on the stovetop. After blending, you can add in an additional cup of broth if needed.
Amy, great recipe!! I make a similar carrot ginger soup, but I roast half of the carrots before adding them to the soup, which I think gives a little depth of flavor.
I can’t wait to make your mushroom green bean skillet!!
Also, the roasting was not my idea. I got it from GOOP. Looking forward to your next recipe!!
I see you have an asterisk by fresh ginger. Why is that. I can’t find the Asterisk anywhere. Can you please reply.
Sorry for the confusion! Just in the notes I write how I get carried away with a TON of ginger, and you can scale it back a bit if you want.
I have made this twice now. I’m really loving it!
Yay!! Thank you, Sharon! We love it too 🙂
I have tweeted it to my taste, adding 3 small garlic, about an extra half pound of carrots and also more ginger. I can’t get enough!
This recipe is awesome. I add a half pound more carrots. So delish!
Thank you Tina!
I just made this and it was as ahhhmazing as you said! That coconut cream kinda puts the ahhh in ahhhhmazing!
Yay!! Glad you loved it!!!
Do you use the original Trader Joe’s coconuts cream or the new organic version?
I’ve used both, it won’t matter which one you choose.
Rosie Schinners says
SO GOOD! 🙂
J McN says
This soup was AWESOME! I used about 10 carrots, about 5tbs of ginger, and veg broth instead of stock. I did not add salt because I used broth. I could not belive the result. Why haven’t I made this soup before?! This is definitely going to become a permanent addition to my recipe book.
I made this in my instant pot and it turned out really good. Will definitely be making this again!
This soup is unbelievable. I am a cook in the making and this is fenomenal!!!!
Thank you soooo much
So glad you loved it!!
Can I freeze this soup the the coconut milk in it
Hi Judy, I have never froze this soup because of the coconut milk. You could try, but normally coconut milk does not freeze well.
Assuming there’s any left to freeze – because it’s sooooo good! … seriously though I have frozen portions of this many times and it’s just as good thawed and reheated as when freshly made!
Sian Leah says
love this recipe, my only change was making it a 3x batch so i could freeze the bulk servings to eat for lunches.
Soooooo good. I can’t cook anything and this recipe turned out amazing. So easy to follow and tastes so good! Going to try your other recipes too:)
Love hearing that!!
First time I grew carrots and first time making carrot soup. This recipe appealed to me as had all ingredients and was simple. It was absolutely amazing.as flavorful as it was colorful. I topped with toasted pumpkin seeds and sprinkled with red pepper flakes.
Hi. This recipe looks great. I don’t have an instant pot though. Have you tried making this on the stove top?
Yes!! I make it on the stovetop all the time! Directions for stovetop are in the instructions 🙂
I have never left a comment on a food blog/recipe before….but I just HAD to for this. This soup is absolutely amazing. When I took that first bite it was like a taste explosion and brought a smile to my face. Even my 6 year old loved it! My immersion blender didn’t break down the ginger as much as it should have probably, but I have no problem with ginger chunks – and didn’t feel like batching it through my Blendtec. Thank you for sharing this!!
You are so welcome, Jena! Thanks for stopping by, so glad you loved it!
Amy this soup is delicious! I made it prior to starting While 30 and have already made it twice. This will definitely be a part of my regimen! So glad I found your website can’t wait to try many more of your recipes!
So glad you loved it, Kim! Thanks for stopping by and hope you enjoy many more recipes 🙂
Do you think this would be okay without onions? Wanted to make today and have everything but the onion. Onion powder maybe?
You could definitely do it without onions. I think it adds to the flavor, but can be left out.
This is a winner recipe! What can i say? They’re really delicious!
Delicious! Mine came out a little thin tho, any advice on a thicker consistency?
You can add some more carrots next time, maybe another 5-6 large carrots or cut down the broth by 1 cup!
mine was also very thin… the recipe feels a little off, like there should be 24 oz broth instead of 32. I know I added exactly 1 lb carrots, I weighed them. if I make again I’d definitely cut down on the broth. A little bummed; I was making this for a new mama friend of mine and was hoping it would really knock it out of the park, but it’s just ‘ok’. Appreciate the recipe, just feel it needs tweaking.
OH – I bet this is because I used the instant pot!! maybe add a note – if using the instant pot, cut down on brother. the instant pot doesn’t have any evaporation that occurs on normal stovetop cooking so recipes can frequently come out thinner.
Hi Ashley! Thank you for your feedback. You make a good suggestion about starting with only 3 cups in the IP. Also, some carrots actually produce a lot more liquid, so that can also make a difference. I changed the recipe with your suggestion. Hope you try it again!
How many calories are approximately per serving? ????
I have IBS so finding quick, delicious recipes can be tricky but this is definitely my all time favorite carrot ginger soup. I used homemade beef broth instead and it was phenomenal! Even when I had to add a bit of cornstarch because I don’t have a blender, it still tasted great! Thanks infinitely for this recipe
That makes me happy!! This is such a nutrient dense and yummy soup!
I enjoyed your soup recipe very much thank you. It was delicious.
Dr pankaj Gaur says
Yummy soup carrot ginger
This soup looks delicious!! Is there anything I can substitute the coconut milk with? I love coconut milk but I’m allergic 🙁
Substitute with another dairy free milk, but only use about 1/2 cup.
I just made this soup and it came out absolutely amazing. I’m not vegan so I substituted heavy cream and used bouillon cubes and water instead of stock. I also used at least 4 tablespoons of ginger and 4 cloves of garlic since I love me some garlic. This delicious and simple soup is definitely going to be made again! Thank you for sharing it!!
Amanda B says
Really great recipe! Found it on pinterest about a year ago and it instantly became a favourite! Really nice to eat with freshly baked bread
After trying a not so great carrot ginger soup recipe (I poured it down the drain) I was determined to keep looking. So glad I found this one – it is incredible!! The can of coconut cream at my market was only 5.4 oz, but it was just the right amount for my taste. Thanks for this great recipe!!
You’re so welcome!!
Ashley Sherbundy says
This soup looks heavenly!
What can I use in place of coconut milk/cream? Unfortunately, my husband is allergic to any kind of coconut products.
You can omit it all together. It is still really yummy, just doesn’t have that creamy finish. Enjoy!
Suzy Blu says
This is AMAZIIIIING! I love creamy soups and I quit diary and meat so I was trying to find a replacement to my carrot cream soup and omg this is so delicous !!! I just made it and had a spoon to taste and wow !! 100% better than using heavy cream !
This was out of control delicious. I’m actually regretting I didn’t double the recipe immediately…we were hoping to make this last for a couple lunches this week but that seems unlikely!
Love hearing that! Thanks, Jessie!
Leigh Pool says
How many servings does it make? Preparing it for a soup course for dinner club this evening. No idea how many ser ings it will mak. Help!
4 larger servings, 6 smaller ones. You can easily double it!
You recommended to use Trader Joe’s Coconut Cream but I saw online there is an original (brown can) and new Organic Coconut Cream (blue can) where people preferred the old version which I can still buy online. Which do you use in your recipe?
I literally make this recipe all the time, and have used many different kinds of canned coconut milk. I honestly think it always tastes delicious! I would buy one that is easy to purchase at your closest grocery store.
Janis Piper says
This soup is Wonderful! I started the onions and garlic on saute in Instant Pot,I batched out (32 oz. per batch) chicken broth, ginger, almost 2 lbs. carrots, some cracked pepper sea salt, a couple pinches smoked paprika and 5 tiny red sweet peppers in the Vitamix, added 1/2 of the onions to each batch, and poured into the IP on slow cook for 5 hours….YUM!!!!!
This is great, thank you! Perfect for lunches with some kale chips. My 3 year old loves it too. 🙂
Thanks for sharing! Does it keep long?
Yes! It will last 7-10 days
Patricia Aston says
Where’s the protein? This is not a complete meal,although it sounds like a yummy soup.
Indeed; as written, this soup is not a complete meal. Feel free to add protein if you want!
Dannie Wilkey says
This soup is awesome!
This is my go to! I’ve added curry for an extra kick 🙂 Thank you!!!
Hi. Someone asked this before but I didn’t see the reply: how many calories per serving? And what is the serving size?
It’s at the bottom of the recipe card below the notes section. Approximately 281 calories for almost 2 cups of soup.
This was delicious! I added about 1 cup leftover roasted carrots and sweet potatoes to the raw carrots in the instant pot. I also halved the coconut milk and it still turned out nice and creamy.
Erica Clift says
Really really good! I probably added 4-5 tbsp of ginger, and a few tbsp of brown sugar. Its divine!
Love that addition!!
Excellent soup! This will become one of our recipes on rotation!
This soup is AMAZING!!!! You saved me! I threw a wedding shower for a friend with tons of food allergies (no dairy, no onions, no garlic, no grain, and about 30 other sensitivities). I was pretty stressed out how to make a super delicious meal, but once I found this recipe I knew I was on the home stretch. I made 5 items that all turned out well, but this was the HIT. I had to share the recipe with the guest of honor and others asked for it as well. My family even liked it so much that I’m now making another double batch just 5 days later. It is simmering on the stove and my kids can hardly wait until they can have a bowl…the smell is tantalizing… THANK YOU!
Oh, and I meant to mention I had to leave out the onion and garlic the first time, and it was still that amazing. I used chicken broth and coconut cream. I’m making it now with onion and garlic to compare. Sadly I am out of coconut cream. So I just didn’t add any milk of any sort. The soup is still delicious, but it is missing that “amazing” component with the coconut cream. The garlic and onion don’t seem to make a huge difference in the flavor to me. Thanks again 🙂
Yay!! So glad it worked out, you are welcome!!!
This is my “go to” for a nice flavorful soup. Husband added more garlic and onion powder and he juice of a lemon. I thought it was GREAT!
carole roseman says
Great carrot soup – has anyone served it cold for the summer?
Kelsey S. says
I stumbled across this soup in my first trimester with my oldest. I was hungry and nauseous, looking for any way to consume boatloads of ginger whilst still providing my husband with a home-cooked meal, haha. We love this soup so much, I make it about once a month in our house! I add a big spoonful of turmeric to the soup, because it just feels right. Thanks for this go-to recipe!
Love the turmeric addition!
This soup is absolutely delicious! Thank you for sharing the recipe.
So glad you love it
Regina Matus says
yeah this is absolutely fantastic and i make it all the time. for this reason, i thought it deserved my review. major win! major keeper! that you, recipe creator!!
You are welcome!
Lisa C. says
I’ve made this carrot ginger soup twice already. It’s a great soup with a lot of flavor. I did make some adjustments, I added red bell peppers to the onion and garlic. I used pickled ginger and the juice. To make it creamier I steamed cauliflower and puréed it, with my coconut milk. It’s a huge hit in my house. We top it with Pom seeds, green onions and vegan sour cream.
I won best soup using this recipe for a work charity! Out of 20+ soups…. Thanks! We all loved it.????
Oh my gosh, that is awesome!! Thanks for sharing!
Linda M says
A.M.A.Z.I.N.G! so simple, warming and delicious!
YAY!!!! Glad you loved it!
I just made this recipe. I only add 1/3 cup of can coconut milk instead of the whole 14 oz. My husband and I loved it. Thanks so much for specific details.
Jenny close says
I have never left a comment after trying a recipe, but I had to leave one for you. I just finished 2 bowls of this soup and I’m in love. It is DELICIOUS!!!!!! Plus, I can’t even believe how easy it was to make. I used the instant pot and it was effortless. Thank you so much!
Can you tell me what a serving size is? This soup is sooo delicious, I know it’s 5 servings, would you say it’s about 3/4 cup per serving?
About a cup
C teish says
This soup was so good! My whole family loved it! I used coconut cream! Served with crusty bread and a salad – delicious!
So happy you loved it!
C teish says
This soup was so good! My whole family loved it! I used coconut cream! Served with crusty bread and a salad – delicious!
Is your nutrition information per serving? What would you consider a serving? The sodium seems very high if per serving. Thank you!
Hi there, the nutritional amount is per serving 1- 1.5 cups. Most of the sodium is from vegetable broth which does contain anywhere between 500-600 mg per serving. There is also a decent amount of sodium in carrots. You can use water instead if you prefer or chicken broth which tends to have a little less sodium (especially the low sodium one).
I LOVE this soup! I’ve made it 3x. It’s very warming, healing. Perfect at any time, but especially for healing the body from any cold/flu type ailments. I used 4T ginger, as well. So good!
That was so easy to make in my Insta pot! It was so good this will be on the rotation. Thank you so much!
Nicholas Garcia says
A little pepper and berbere spice, and green onion and pepitas for garnish added a lot of flavor.
This was so good.
I had some carrots I didn’t want to go bad and stumbled across this recipe. Soooooo glad I did! Oooommmgggg it is soooo good. I want to eat another bowl lol! I essentially doubled the ingredients aside from the broth and coconut milk and it came out deliciously. I added some kale after blending and topped my bowl with slivered almonds, everything bagel seasoning, pepper and a dash of tumeric. Served with some garlic bread.
This is a new favorite!
Millie Trepte says
This is absolutely delicious! I’ve been dairy free for almost a year now as I was becoming dairy intolerant and this recipe is amazing! I didnt even add the ginger as I didn’t have any to hand but its lovely without it and is a great hearty and warm dish perfect for autumn and winter!
Just made this – super yummy! Will definitely make it again. A few carrots goes a long way 🙂
Epic soup!!! My husband and I finished the entire batch in one sitting!!! Thanks so much!!! ????????????
Can you freeze this recipe?
Okay to use regular veg. oil instead of coconut oil, or is coconut oil the better way to go?
Yes, you can use regular vegetable oil. I do prefer avocado oil or coconut oil for cooking.
Can you sub ground ginger for fresh ginger ?
I would not, unless you don’t want a ginger taste. The fresh ginger really makes this soup!
Absolutely loved this soup!!!
I tried it and love it💕
Only think is when I used my Immersion blender in my large frying pan it was splashing everywhere. So I poured it in a pot then used it.
Really impressed with this soup. The original recipe already tasted delicious, and it has enough fat from the coconut milk to be filling. I added five dashes of 5 Spice. Made the soup taste earthy, warm, and a bit more complex.
I made this soup on the stovetop. It needed a lot of seasoning at the end, though. I used a generous amount of salt and an onion and garlic spice mix to season — that really turned up the savory flavor. It turned out really well in the end. Three tablespoons of fresh ginger was perfect for my taste. The ginger came through nicely without being overpowering. I would definitely make this again!
Needed to use up a bunch of fresh carrots and found this recipe. Super fast, easy, and tasty! Added a tablespoon of sriracha during the immersion blending fo a bit of a kick. Perfect! Thanks so much.
Andrea Goff says
I made the recipe as is. Love the color and the consistency. My sister and I both felt like it needed more carrot flavor. More carrots next time. I also used the unsweetened coconut cream but found it a bit rich. Would coconut milk change this? Thanks- Andy
Rita Swenson says
If you cook it on the stovetop, do you cover the pot?
Amy Rains says
No, you don’t have to cover the pot.
Rita Swenson says
Amy, following up on previous post. I just left the lid on halfway. Aside from that, the soup was delicious. I am not one for superlatives regarding recipes, but this was realllly delicious. As an aside, I have been dealing with digestive issues for about 9 months now, and this soup was perfect to soothe the system. I love it. I had never used coconut milk in a recipe before (I bought the coconut cream), but I loved the mild flavor. I am just happy to have a recipe for a creamy soup that doesn’t involve milk or cream. Thank you so much.
Amy Rains says
Thank you for the follow-up Rita! I am so glad this soup gave you some comfort. I think it’s the absolute perfect choice for someone with digestive issues!
Uwe Grobecker says
Good recipe. Add some cinnamon to it and brown sugar if you want little more sweetness. Just enough coconunt to give a hint of it, no more.
Diane Bell says
I made this soup tonight and it was absolutely delicious! My teen daughter says it tastes like a hug! 😊 I added a tiny bit of extra ginger, but otherwise stuck to the recipe. I will definitely make again and I think it will be lovely at the holidays. Thanks so much!
I love this incredibly easy-to-make soup. I’m making it for the third time for guests today.
I’m adding these spicy prepitas for garnish this time.
* ½ large lime juice and zest
* ½ teaspoon kosher salt
* ⅛ teaspoon cayenne pepper or more to taste
* ⅓ cup unsweetened shredded coconut
Combine pumpkin seeds, coconut, spices, and lime juice and zest in a medium bowl; toss to coat. Spread in an even layer on a rimmed baking sheet and toast at 325˚F for 10-12 minutes, tossing halfway through.
Toast Your Seeds and Coconut Carefully
A word of caution about toasting your pumpkin seeds and coconut: don’t skip stirring them halfway through. And keep a close eye on them in the last few minutes of baking as they scorch easily. If you pull the mixture from the oven and don’t want it to toast further, transfer immediately to a bowl to cool.
This recipe looks so good! I wanna make it but I don’t have the coconut-based products you mention, I can substitute coconut oil with olive oil but is there any other way I can substitute coconut milk? Thanks for the recipe 🙂
Amy Rains says
You don’t have to use coconut oil. You could even omit the coconut milk, although it would taste much better with the milk!
Could you make in a crock pot? Similar to I instapot decrease broth to 24oz?
Amy Rains says
Yes, you can do this in the slow cooker with the same modifications for broth. Cook on low for 4 hours. Hope this helps!
Tracy K says
I have been making this recipe at least once a month every winter for the past few years because it is really THAT good. This year I have a toddler who can enjoy it with me so I hope she likes this batch as much as I do!
Can you leave the coconut cream out? Or sub it for something like oat milk yogurt? My household has dairy, nut and coconut allergies.
I love this recipe and have made it a few times, do you have any recommendations for cooking this in a slow cooker? I’m trying to avoid using my gas stove until my landlord fixes my ventilation hood.
Amy Rains says
Yes, you can toss everything in the slow cooker and cook on low for 4 hours. The only difference is you won’t be able to saute the garlic, onion, and ginger. That step does add a little extra flavor.