Velvety Carrot Ginger Soup
Roasting carrots before blending them into this soup deepens their natural sweetness and gives the finished puree a rich, full-bodied flavor. Fresh ginger and garlic add clean heat and aroma, while coconut milk brings a smooth, creamy consistency without any dairy. The whole pot is ready in roughly 45 minutes.
Equipment
- 1 Large pot or Dutch oven
- 1 Blender (immersion or standard)
- 1 Chef's knife
- 1 Cutting board
- 1 Peeler
Ingredients
Soup Ingredients
- 1 tbsp avocado oil or other neutral oil with a high smoke point
- 1 medium yellow onion diced finely
- 2 cloves garlic minced
- 1 tbsp fresh ginger grated
- 1.5 lbs carrots peeled and chopped into ½-inch rounds
- 4 cups vegetable broth preferably low sodium
- 1 cup full-fat coconut milk shaken well
- 1 tsp sea salt or to taste
- ¼ tsp ground black pepper freshly cracked
Optional Garnishes
- 1 tbsp fresh parsley or cilantro chopped
- 2 tbsp roasted pumpkin seeds for crunch
Instructions
- In a large pot or Dutch oven, heat the avocado oil over medium heat. Once shimmering, add diced onion and sauté for 5–7 minutes until soft and slightly golden, stirring occasionally.
- Add minced garlic and grated ginger. Continue to stir and cook for another 1–2 minutes, until the aroma becomes prominent but garlic doesn’t brown.
- Add chopped carrots and toss to coat with the aromatic base. Cook for 5 minutes to slightly caramelize the edges for enhanced sweetness.
- Pour in the vegetable broth and bring to a simmer. Reduce heat, cover the pot with a lid, and simmer gently for 20–25 minutes, or until carrots are fork-tender.
- Remove the pot from heat. Use an immersion blender to purée the soup directly in the pot until completely smooth. Alternatively, transfer in batches to a standard blender and blend carefully, venting the lid to avoid steam buildup.
- Return the puréed soup to the pot. Stir in the coconut milk, sea salt, and black pepper. Heat gently over low heat for 2–3 minutes, without bringing to a boil. Adjust seasoning to taste.
Notes
- To adjust thickness, add more broth or coconut milk at the end.
- For heat, stir in a pinch of cayenne.
- Roasting the carrots at 400°F (204°C) for 20 minutes before adding to the soup base enhances their flavor.
- Use pre-minced ginger in a pinch, though freshly grated root is best.
Nutrition
Calories: 253kcalCarbohydrates: 25gProtein: 4gFat: 17gSaturated Fat: 11gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 1655mgPotassium: 749mgFiber: 6gSugar: 11gVitamin A: 29003IUVitamin C: 15mgCalcium: 79mgIron: 3mg
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