Creamy carrot & ginger soup

This post may contain affiliate links. Please read my disclosure policy for more details.

Turn a bag of carrots into a spiced ultra creamy carrot and ginger soup! It’s rich and satisfying yet light, economical, and packed with anti-inflammatory detox ingredients.

It’s a bowl of goodness with a powerful ginger taste softened by the delicious coconut milk. It has that kick of spice that will keep you coming back for more and goes so well with delicious pesto bread or crusty panini rolls!

Top view of a bowl full of creamy carrot ginger soup garnished with croutons and fresh coriander.

This is the kind of soup that tastes delicious all year round: light and refreshing in summer, spicy, and warming in winter. And if you love healthy soups, you’ll this fabulous collection of low-calories soups too.

This is the perfect recipe to use all the carrots forgotten in the fridge, and turning them into this creamy, healthy, and budget-friendly soup is a no-brainer.

Plus, it keeps well in the fridge for several days, so makes a brilliant make-ahead starter or lunch. Check out this post for more meal prep tips.

What ingredients you need

  • Carrots
  • Ginger
  • Coconut milk
  • Turmeric
  • Onion
  • Garlic
  • Olive oil
  • Salt & pepper
Top view of the ingredients to make this carrot ginger soup over a white background.

How to make this carrot and ginger soup

  • Saute’ onion in olive oil with salt & pepper
  • Add carrots and cook for 5 minutes
  • Add ginger, garlic, and turmeric
  • Pour over vegetable broth and coconut milk
  • Cook for about 20 minutes
  • Blend until smooth, check the seasoning, and serve!
Top view of a blender full of creamy carrot and ginger soup.

The economical and versatile carrots are one of my favorite ingredients to cook with. From baked carrot fritters to a quick blender carrot cake or easy peas and carrots, this vegetable never fails when it comes to texture, flavor, and health benefits.

Carrots are low on calories, rich in fiber, vitamins, and beta carotene, an antioxidant great for your immune system, vision and skin. What’s not to love? Plus, ginger and turmeric are packed with amazing anti-inflammatory and antioxidant properties that make this soup a powerhouse recipe perfect for the whole family

A bowl full of creamy carrot and ginger soup with croutons, slices of lime in the background.
Recipe updated: originally posted in January 2019, I’ve tweaked the recipe and added more notes and new pictures.

Recipe Notes & tips

Coconut milk

I like to use a small amount of coconut milk (1/3 cup) just to soften the edges and round out the flavors. That means you need just about 1/4 of a can and freeze the rest.
Using a small portion of coconut milk rather than the whole can reduces calories, fat and makes this delicious soup less expensive.

Creamy texture

I love silky smooth soups and I use this high-powered blender, but any blender or immersion blender will be fine, just make sure the carrots are fork-tender.

Before blending it, you can also add more broth to the soup, if you’d like it thinner soup rather than thick and ultra-creamy.

How long does this carrot & ginger soup keep?

It keeps well in the fridge for up to 3 days. It’s also freezable: divide among airtight containers (leaving 1-inch space at the top), and freeze up to 2 months.

This beautiful soup is light yet filling,  you can serve it hot or chilled, delicious either way and everyone will love it!

More quick easy soups?

If you love this recipe, you might enjoy these soups:

If you make this creamy carrot and ginger soup, let me know! Leave a comment, rate it, or tag a photo #theclevermeal on Instagram. I would love to hear from you! x

Top view of a bowl full of creamy carrot and ginger soup garnished with coriander and croutons.
Print Recipe
4.63 from 8 votes

Creamy carrot ginger soup

This bowl of golden and creamy goodness is simply delicious, light yet filling, budget-friendly and packed with anti-inflammatory and detox ingredients. Ready in 30 minutes!
Prep Time5 minutes
Cook Time25 minutes
Total Time30 minutes
Course: Soup
Cuisine: American, vegan, vegetarian
Keyword: carrot ginger soup
Servings: 3
Calories: 183kcal
Author: Katia


  • 1 Tbsp olive oil
  • 1 small onion, sliced
  • 1-2 garlic cloves, sliced
  • 2 Tbsp fresh ginger, minced
  • 1 tsp ground turmeric
  • 1 lb carrots, peeled and sliced (450 grams)
  • 2 ½ cups low salt vegetable broth (600 ml)
  • 1/3 cup coconut milk (80 ml)
  • salt & pepper, to taste


  • In a large pot heat the olive oil over medium heat. Add the sliced onion, a good pinch of salt and pepper cook for about 3 minutes, or until the onion starts to soften.
  • Add the carrots, stir well, and cook for other 5 minutes.
  • Add ginger, garlic and turmeric, mix well and cook for another minute.
  • Add broth, coconut milk, and bring to the boil.
  • Reduce the heat and simmer for about 20 until the carrots are cooked through and soft. Stir occasionally.
  • Remove the pot from the heat, check the consistency (you might like a thicker or a thinner soup, so you can add or reduce the amount of liquid before blending).
  • Let cool slightly and transfer to a high-powered blender or blend it with an immersion blender. Blend until smooth, taste, and adjust seasonings.
  • Serve warm or cold, with ground black pepper, and lemon or lime wedges for an extra zesty flavor if you like. Enjoy it!


  • I usually make my own broth with vegetable scraps and herbs. However, when I’m short on time I go for hot water and vegan low salt vegetable broth cubes.
  • How to freeze leftover coconut milk:  place the unused milk in an airtight container or a sealed plastic bag in the freezer, until you need it again. It is ideal to pre-portion the coconut milk, this way you can use just a little bit or all of it, depending on the recipe at hand. Coconut milk will keep well for 1 month in the freezer.
  • Seasoning: If you use a vegetable broth that tastes quite salty on its own, it’s important to adjust the seasoning at the end and not at the beginning as you never really know how strong the salt from the broth is. In this case, I would start only with a good pinch of salt and pepper.
  • Leftovers: it keeps well in the fridge for up to 3 days. t’s also freezable: divide among airtight containers (leaving 1-inch space at the top), and freeze up to 2 months.
  • NOTE: nutritional values are estimates only.


Calories: 183kcal | Carbohydrates: 21g | Protein: 3g | Fat: 11g | Saturated Fat: 6g | Sodium: 109mg | Potassium: 616mg | Fiber: 6g | Sugar: 9g | Vitamin A: 25059IU | Vitamin C: 10mg | Calcium: 54mg | Iron: 2mg


  1. Sandy Bokenkamp says:

    5 stars
    Super easy and very flavorful. I followed the recipe but I added toppings to my bowl. Dry roasted peanuts, mini red bell pepper sliced and grape tomatoes sliced. Just had things I needed to use but the peanuts were awesome!

    1. That sounds delicious, Sandy! Thanks so much for sharing your feedback. x

  2. 5 stars
    This soup is definitely a keeper! So zesty and morish.

    1. Thanks for your feedback, Matthew! I’m very pleased it was delicious. : )

  3. 3 stars
    Your nutrition info is very inaccurate. A pound of carrots is around 560 calories, so divided among 3 servings that is 186 a serving, already over your calorie count before even adding the oil, coconut milk or other veg. Still a low calorie recipe but intentionally misleading.

    1. Emily, the nutritional calculator might be inaccurate (as I mention in my policies), but this nutrition info is NOT “intentionally misleading” and 1 pound of carrots is NOT 560 calories.
      Carrots are great weight-loss foods, low in calories and great for any diet (LESS than 200 calories per pound, next time check properly please).
      Have a nice weekend!

  4. 5 stars
    Delicious! I used skimmed milk instead of coconut and also stirred in two natural yoghurts. My husband enjoyed it so much I’ve to make more tomorrow 😊

    1. That’s fantastic, Sharron! : )
      Thank so much for sharing your feedback, and have a great weekend. x

  5. Hi! I’m about to make this for the first time. I bought light coconut milk so would that still work?

    1. Hi Joana, yes, it works fine : )

  6. Kevin Hulse says:

    Hi Katia,
    Made this spicy soup just now. Didn’t have any coconut milk so just chopped some dissociated coconut in a mini chopper blended to a powder the blended with almond milk and instead of chopping the carrots I grated them. I used a teaspoon of ground ginger in place of fresh ginger. I’ve left the soup unblended as I’ve grated carrots. Unfortunately I hardly tasted the ginger but tasted more of the lemon juice I garnished the soup with. This soup was delicious and may able to see in the dark more. Thanks Katia. I may make the vegetarian cabbage soup next.

    1. Thank you, Kevin… I’m very pleased! I love to blend this soup, the creamy, rich texture makes a big difference.
      So curious to hear your feedback about the cabbage soup : )
      Cheers x

  7. 5 stars
    What is the serving size? 1.5 cups?

    1. Hi! Serving size is approx 1 cup. Cheers x

  8. Roberta R Sanchez says:

    Hi, as someone who is allergic to coconut, do you have a substitution for that milk? Can I use unsweetened almond milk?

    1. HI Roberta, yes, you can use unsweetened almond milk.. but don’t skip lemon or lime juice to enhance the flavor. Cheers x

  9. 4 stars
    These are being shared as healthy but the coconut milk adds unhealthy fats. Coconut milks and oils are high in saturated fats. For someone who can’t eat saturated fats, what can you substitute coconut milk with?

    1. Thanks for your comment, Tami! The recipe calls for a small amount of coconut milk which brings also plenty of health benefits. However, feel free to skip it, you might serve your soup with some fresh lemon juice instead, according to your liking. It’s not the same flavor, but it’s refreshing and pairs well with the soup. x

  10. Hi! I have never cooked with coconut milk. Do you recommend unsweetened, original, light? Can’t wait to try this soup! Sounds delicious!!

    1. HI Amy! Definitely unsweetened coconut milk, I usually buy full fat coconut milk, richer than its light counterpart. Use some for this recipe, then you might freeze the rest in smaller portions for future uses (if you make 1/3 cup portion sizes, you’ll have the right amount to use for this soup in the future, It’s handy) 😉 x

  11. Thanks for the recipe. This soup is fantastic. I’ve made it several time. It’s on my favourites list now!

    1. Thanks for sharing your feedback, Sara! I’m so glad you’ve made it several times 😊

    2. Nichil Kantelal says:

      4 stars
      Felt the ginger was a bit too much had to fix it by putting in a boiled potato. Personally I’d use 3/4 of the recommended amount. But all in all a nice healthy soup that I enjoyed.

    3. Thank you for sharing your feedback, Nichil! 😊 Ginger might be overpowering for some, but I’m glad you found a nice balance for you to enjoyed the recipe x

  12. Love this soup! I have made it several times and it is absolutely delicious!

    1. Thanks for your feedback, Amanda! I’m so pleased you’ve made it several times 😊 x

    2. Alyssa Wilkins says:

      5 stars
      Thank you for all great recipes! The adjustment option for servings is chefs kiss, Meal prep is a lot easier. The carrot ginger is my favorite thus far.

    3. I’m so pleased to hear that, Alyssa! Thanks so much for sharing your wonderful feedback. Cheers x

    4. Jack Butler says:

      5 stars
      Great soup. I used lite coconut milk and added some crushed red chili flakes. Spicy and delicious! Definitely a keeper recipe. Thanks!

    5. I’m so happy i turned out delicious, Jack! Thanks so much for sharing your feedback : )
      Cheers x

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating