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Carrot Ginger Soup (Coconut Base)

Carrot Ginger Soup (Coconut Base)

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This Carrot Ginger Soup is made with coconut milk, roasted carrots, peppers, onions, and a blend of spices. Perfect for warming you up on a chilly night!

Fall soups are my favorite. Not that they are necessarily any different than winter or spring soups. But I think because I’ve deprived myself for the past three months and that the ingredients are still mostly out of my garden, fall soups just taste better. That is all there is to it!

This Carrot Ginger Soup is no exception. The last of the season’s carrots, peppers, onions and parsley make this soup sweet and flavorful. And the spicy ginger and warming spices help to tame that sweetness and give off the classic aromas of fall. It really is the perfect early fall soup – playful, unpredictable and comforting.

Diet Friendly

This soup is also very diet friendly! It is paleo, whole30, vegan, and gluten free. I, in general, eat a paleo diet, and not the vegan diet, but technically other than meat, vegan diet uses lots of real food ingredients like the paleo diet.

I know – That sounds shocking – but for example, both diets do not eat dairy! This soup uses coconut milk to make the soup creamier.

Health Benefits

This soup is super healthy for you! The main ingredients – carrots and ginger have loads of health benefits:

Carrots are very healthy – they’re a packed with beta carotene, fiber, vitamin K1, potassium, and antioxidants. Beta carotene is an antioxidant that your body converts into vitamin A, a very important vitamin for your body as it promotes good vision and is important for growth, development, and immune function.

Ginger also contains lots of antioxidants and may help your body fight off high blood pressure, heart disease, and diseases of the lungs, plus promote healthy aging.

Ingredients

Some of the ingredients
  • 1 bunch of carrots (7-10 medium carrots)
  • 1 medium yellow onion, diced
  • 2 inch ginger, peeled and grated
  • 1 sweet red pepper
  • 1 spicy red pepper (such as Fresno or cayenne)
  • 3 large cloves of garlic, minced
  • 1 lime, zest and juice reserved
  • 2 Tbsp Avocado oil, divided
  • Salt and pepper as desired
  • Spices:
    • 1 Tbsp of ground cumin
    • 1 tsp smoked paprika
    • 1 tsp ground allspice
    • 1 tsp turmeric
    • 1/4 tsp coriander
    • 1/4 tsp cardamon
  • 1 qt. vegetable stock
  • 3 cups of coconut milk
  • (Optional) 1/4 bunch of parsley, chopped for garnish

Directions

Place washed, scrubbed and halved carrots on a roasting pan. Add half of the avocado oil, salt, pepper and smoked paprika. Roast in a 425 F oven for 20 minutes or until tender. (Technically, you don’t have roast the carrots, but I think it gives a deeper earthier flavor to the soup). 

In soup pot or dutch oven, saute onions and peppers with the remaining avocado oil, salt and pepper. Saute until onions are translucent.

Add the garlic, ginger, lime zest and spices (cumin, paprika, allspice, turmeric, coriander and cardamon). Stir to coat.

Add the quart of vegetable stock and lime juice. Bring to a high simmer.

Once carrots are roasted chop into smaller pieces and put in the soup. Bring to a boil. Boil for 10 minutes. 

Remove from heat and using a stick blender (or working in small batches with a blender) puree until an even consistency.

Return to heat on low. Add coconut milk and bring to a low simmer.

Serve with parsley garnish. Enjoy!

Paleo Carrot Ginger Soup

This soup is a fantastic crock pot soup and can keep at a low simmer for hours. It is one of my favorites to bring to an office lunch or serve for a girls brunch on the weekend. I hope you enjoy it and for other awesome soup recipes check out this roundup.

Carrot Ginger Soup (Coconut Base)

Carrot Ginger Soup (Coconut Base)

Ingredients

  • 1 bunch of carrots (7-10 medium carrots)
  • 1 medium yellow onion, diced
  • 2 inch ginger, peeled and grated
  • 1 sweet red pepper
  • 1 spicy red pepper (such as Fresno or cayenne)
  • 3 large cloves of garlic, minced (or 1.5 tsp minced garlic)
  • 1 lime, zest and juice reserved
  • 2 Tbsp Avocado oil, divided
  • Salt and pepper as desired
  • 1 qt. vegetable stock
  • 3 cups of coconut milk
  • (Optional) 1/4 bunch of parsley, chopped for garnish

Spices:

  • 1 Tbsp of ground cumin
  • 1 tsp smoked paprika
  • 1 tsp ground allspice
  • 1 tsp turmeric
  • 1/4 tsp coriander
  • 1/4 tsp cardamon

Instructions

  1. Place washed, scrubbed and halved carrots on a roasting pan. Add half of the avocado oil, salt, pepper and smoked paprika. Roast in a 425 F oven for 20 minutes or until tender. (Technically, you don’t have roast the carrots, but I think it gives a deeper earthier flavor to the soup). 
  2. In a soup pot or dutch oven, saute onions and peppers with the remaining avocado oil, salt and pepper. Saute until onions are translucent.
  3. Add the garlic, ginger, lime zest and spices (cumin, paprika, allspice, turmeric, coriander and cardamon). Stir to coat.
  4. Add the quart of vegetable stock and lime juice. Bring to a high simmer.
  5. Once carrots are roasted chop into smaller pieces and put in the soup. Bring to a boil. Boil for 10 minutes. 
  6. Remove from heat and using a stick blender (or working in small batches with a blender) puree until an even consistency.
  7. Return to heat on low. Add coconut milk and bring to a low simmer.
  8. (Optional) Serve with parsley garnish. Enjoy!
Nutrition Information:
Yield: 10 Serving Size: 1
Amount Per Serving: Calories: 233Total Fat: 20gSaturated Fat: 13gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 0mgSodium: 1611mgCarbohydrates: 11gFiber: 2gSugar: 5gProtein: 6g

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Paleo Carrot Ginger Soup

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Megan Stevens

Friday 17th of September 2021

Love the ginger, spices and coconut milk in this soup, SO delicious and comforting this fall!! :)

jennifer

Friday 17th of September 2021

Okay, I probably would have just steamed the carrots . . . but roasting make this soup recipe NEXT LEVEL and didn't really make it any more difficult. Thanks for the inspo!

Virginia Payne

Tuesday 2nd of October 2018

This looks delicious. I love the idea of roasting the carrot with the paprika.

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