Carrot Ginger Soup

It’s chilly spring-ish days like these where I need something warm to eat, but also want something that speaks to spring a little bit – like this carrot ginger soup.

Carrot soup in white bowls

How to make carrot ginger soup

The first step to optimizing the flavor of a creamy vegetable soup is to caramelize the veggies by either sauteing or roasting them.

In this case, I am sauteing them (yay for a one pot recipe!), so I start with a little oil and the onion, carrot, apple and ginger and saute them on a lowish temp until they’re lightly golden on the outside and just a little soft.

Then, I stir in my spices, which in this case includes nutmeg, salt, black pepper and cayenne – plus I added some turmeric for a boosted orange hue. I do this before adding stock to help release the oils in the spices, allowing for greater depth of flavor.

Now the stock can go in, which I prefer over water since water is going to add exactly zero flavor and stock is richy rich when it comes to the flavor. After the veggies and apples are tender, it’s time to puree the soup.

You can do this with an immersion blender right in the pot (again, yay for fewer dishes!) or you can transfer it to a blender to puree. Just be very careful when doing this and be sure to read my blender tips in the recipe.

Carrot ginger soup ingredients in a white pot
Carrot ginger soup in white bowls

What makes this particular recipe better than the rest?

The last step is to add some creamy richness and flavor enhancers + balancers to the soup. In this case, it’s canned full fat coconut milk (the good stuff!), balsamic vinegar and maple syrup.

Creamy + acidic + sweet will take this soup from good to absolutely fantastic. Give it a taste before you add these ingredients, then give it a taste after you add these ingredients. It is ah-mazing. And that’s what makes this carrot ginger soup so darn special.

Also, it’s featured in my new Brain Health Cookbook because of all of the brain-supportive nutrients it contains, like the beta carotene found in the carrots.

But, I’ve included the full recipe below so you can get a taste (pun intended) of what kinds of delicious recipes are in the book! 😉

Carrot ginger soup in white bowls

Carrot Ginger Soup

Carrot soup in white bowls

Creamy carrot soup with apples, ginger and coconut milk.

  • Author: Julie Andrews
  • Prep Time: 15-20 mins
  • Cook Time: 30-35 mins
  • Total Time: 45-55 mins
  • Yield: Serves 6 1x
  • Category: Soup
  • Method: Stove-Top


  • 2 tablespoons avocado oil
  • ½ medium yellow onion, peeled and diced
  • 8 medium carrots, peeled and sliced (about 5 cups)
  • 1 medium apple, cubed, skins on (about 1 cup)
  • 2-inch piece fresh ginger, peeled and minced
  • 1 ½ teaspoons coarse salt
  • 1 teaspoon ground nutmeg
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon cayenne pepper
  • 3 cups unsalted vegetable or chicken stock
  • ½ cup canned full-fat coconut milk
  • 1 ½ tablespoons balsamic vinegar
  • 3 tablespoons maple syrup


  1. Heat the oil to medium in a stock pot or Dutch oven. Add the onion and sauté 4-5 minutes. Stir in the carrots and apple and sauté another 2-3 minutes. Stir in the ginger, salt, nutmeg, black pepper and cayenne.
  2. Add the stock and bring to a simmer for about 15-20 minutes, stirring occasionally, until vegetables are very soft. Use an immersion blender to puree soup until very smooth. Stir in the coconut milk, balsamic vinegar and maple syrup. Taste and adjust seasoning, if necessary.


Cooking Tip: If you don’t have an immersion blender, you can use a regular blender to puree the soup. Let soup slightly cool, then carefully transfer it into a blender. If the soup is steaming, remove the plastic knob on the lid and place a kitchen towel over it as you blender to allow some of the steam to escape.

Substitution Tip: Try 6 cups cubed butternut squash or sweet potato instead of carrots.


  • Serving Size: 1/6 of recipe
  • Calories: 171
  • Sugar: 17g
  • Sodium: 496mg
  • Fat: 8g
  • Saturated Fat: 3g
  • Unsaturated Fat: 5g
  • Trans Fat: 0g
  • Carbohydrates: 25g
  • Fiber: 3g
  • Protein: 1g
  • Cholesterol: 0mg

Keywords: soup, soups, carrot soup, carrots, apple, ginger, coconut, vegan, vegetarian

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