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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.

Course Soup
Cuisine American
Diet GlutenFreeDiet
Keyword Dairy-Free, gluten-free, Paleo, Vegan, Whole30
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 5
Calories 281 kcal
Author Amy Rains


  • 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:

  1. Begin be heating up a large skillet to medium high heat. Melt the coconut oil.
  2. Add onion, garlic, and ginger. Cook until fragrant and onion is almost clear, about 5 minutes.
  3. Add carrots and vegetable broth or stock, bring to a boil.

  4. Reduce heat to simmer. Cook until carrots are nice and soft, about 25 minutes. Slowly stir in coconut milk (or coconut cream if using).
  5. 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:

  1. 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.
  2. 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.

  3. Use a quick release. Stir in coconut milk, salt (add more to taste if needed).
  4. Using a blender or immersion blender, blend until creamy.
  5. Serve hot!

Recipe Notes

*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.

Nutrition Facts
Creamy Carrot and Ginger Soup (Dairy-Free)
Amount Per Serving
Calories 281 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 20g125%
Sodium 805mg35%
Potassium 546mg16%
Carbohydrates 17g6%
Fiber 4g17%
Sugar 9g10%
Protein 3g6%
Vitamin A 15540IU311%
Vitamin C 9.6mg12%
Calcium 49mg5%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.