This vegan carrot ginger soup recipe has just 8 simple ingredients and is easy to make. Dairy-free carrot soup is a delicious way to tackle inflammation, and build immunity.
This post has been updated from the original posted January 18, 2020.
If you’re a carrot soup fan, this is the perfect soup for you! Delicious vegan soup with minimal ingredients, incredible taste and a boost to your immune system….ok, who’s in? Awesome…and wouldn’t these vegan garlic knots taste fabulous dipped in this soup?
Why you’ll love this Vegan Carrot soup
- Nutrient dense: pack in the vitamins rather than packing on the pounds!
- Easy Soup Recipe
- Next level flavor
- Meal prep friendly: leftover soup reheats like a dream!
- Vegan comfort food: warm and comforting though it won’t weigh you down.
- Loaded with dietary fiber to help keep you regular.
Ingredients and Substitutions
- Carrots: Fresh carrots are the main ingredient in this soup and they’re loaded with Vitamin A, vitamin K, Beta Carotene, fiber, potassium and antioxidants.
- Ginger root: Fresh ginger helps reduce inflammation, it provides a much richer flavor than dried, it’s easy to use and also more nutritious.
- Turmeric: a potent anti-inflammatory and antioxidant.
- Fresh Garlic
- Vegetable stock: Make your own with my easy vegetable broth recipe. Or, you can use my vegetable bouillon powder if you’re short on time.
How to Mince Fresh Ginger
- Use a spoon to scrape off the skin. A grapefruit spoon makes it much easier to get into the gnarly corners.
- Cut into thin slices.
- Stack slices and thinly cut into julienne.
- Cut across the other way and you’ll have minced ginger.
Using Fresh Turmeric
Turmeric is all the rage right now because it’s known to reduce inflammation. Inflammation causes disease. Everything from arthritis, asthma, heart disease, cancer, and colitis has been blamed on inflammation so it’s no surprise that we are all looking to prevent inflammation in our bodies. Using black pepper in conjunction with turmeric helps your body absorb more curcumin, that active ingredient that’s known for its health benefits.
Using fresh turmeric is EASY. Treat it much like you would treat fresh ginger…with one exception. Fresh turmeric will stain EVERYTHING it touches yellow. That includes your hands. I often will wear gloves when working with fresh turmeric for this reason.
- Like ginger, using a spoon is the best way to peel this root.
- Slice into strips
- Stack slices and cut into thin julienne strips.
- Cut the other direction to mince.
How to make this healthy carrot soup
Start by prepping all your ingredients.
Dice carrots, parsnips, cauliflower and onions. Mince garlic, ginger and turmeric.
Step 1: Heat a large pot or dutch oven on the stove top over medium heat. See recipe card for instant pot directions. Add chopped onions to dry pot. Add 1-2 Tablespoons veggie broth or water to saute for about 5 minutes, until beginning to soften.
Step 2: We’ll be layering on the ingredients to build flavor. First up is the minced ginger. Cook, stirring occasionally with a wooden spoon, for about 2 minutes until ginger is fragrant.
Step 3: With the minced turmeric, add a few grinds of black pepper to the pot. Cook for two minutes, stirring constantly. Add another Tablespoon or two veggie broth, if the pan has become dry. You’ll notice the color change to yellow from the turmeric.
Step 4: Add the minced garlic and cook, stirring constantly for just 30 seconds, so garlic becomes fragrant but not burnt.
Step 5: Pour in veggie broth and add diced carrots, cauliflower and parsnips. Bring to a boil and then reduce heat to simmer for 15 minutes.
Step 6: Veggies should be tender. If not, cook for another 5 minutes.
Step 7: Puree the soup using an immersion blender until creamy. If you don’t have one, or want a super creamy soup, transfer soup in batches to a blender.
Step 8: Garnish with vegan sour cream and fresh herbs if desired.
Debra’s Pro Tips
- Save those carrot tops and make some carrot top pesto. A swirl of that plus some crusty bread….a perfect main course on a cold day!
- A dollop of vegan sour cream makes this creamy vegan soup even creamier!
- Sprinkle with fresh herbs for a pop of color.
- If you want to use 1 cup full fat coconut milk, add it while the soup is simmering, so it is pureed with the rest of the soup.
Carrot Soup FAQs
Ginger helps reduce inflammation and nausea. Turmeric is a potent anti-inflammatory and antioxidant. Those ingredients plus carrots and garlic means there is potential to prevent heart disease, Alzheimer’s and cancer and it may also improve symptoms of depression and arthritis.
What to serve with Carrot Ginger Soup?
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Vegan Carrot Ginger Soup
- 1 large yellow onion diced
- 2 Tablespoons fresh ginger minced
- 2 " piece fresh turmeric minced (approx 1 Tablespoon)
- ½ teaspoon coarse sea salt optional
- ½ teaspoon freshly ground pepper.
- 3 cloves garlic minced
- 3 lbs carrots peeled and roughly chopped
- 2 parsnips peeled and roughly chop
- ½ cauliflower roughly chopped
- 8 cups vegetable stock
- Prepare Veggies: Dice onion, mince ginger, turmeric and garlic. Peel and then roughly chop carrots and parsnips. Roughly chop cauliflower. It is not necessary to cut cauliflower iInto neat florets since the soup will be pureed.
- Heat large stock pot over medium heat. Add onions to DRY pot and stir while cooking. Add 1 Tablespoon water or veggie stock at a time, as needed, to prevent onions from sticking or burning. Continue for about 5 minutes, until onions are translucent.
- Add ginger and cook, stirring for 2 more minutes, then add turmeric, S+P. Continue to monitor liquid level while cooking, adding just enough stock, but not too much stock as you go. Add garlic and cook, until fragrant, stirring constantly so iIt doesn’t burn.
- Stir in veggie stock, carrots, parsnips and cauliflower and bring to a boil. Lower heat, and simmer, uncovered until veggies are tender. This will take 15-20 minutes depending on the size of the veggies.
- Use immersion blender to puree the soup. If you prefer a smoother soup, puree in batches using a high speed blender.
- Taste for seasoning, adding in more S+P if desired.
- Garnish with chopped herbs, cashew cream or a swirl of maple syrup.