This vegan Coconut Ginger Carrot Soup with turmeric is creamy and filling, yet comforting with a soothing bite of ginger and a crunch from pumpkin seeds. It's so easy that it comes together in one pot in about 30 minutes!
If you love easy soup recipes, check out my 3 ingredient squash soup or tahini butternut soup!
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✔️ Why this recipe is great
Low Histamine Soup: so many readers ask about low histamine soups, so this healthy carrot ginger coconut soup is an answer to that request. Even better, it comes together in one pot in about half an hour!
Antihistamine Spices: between the garlic, ginger, turmeric, and coriander, this dish is packed with strongly antihistamine foods, meaning that they contain plant chemicals which inherently help your body calm histamine production and inflammation.
Easy Vegan Main: full of flavor and free of meat (as long as you use vegetable stock), this coconut ginger and carrot soup makes for a great vegan low histamine dinner (especially if you add hemp seeds or low histamine protein powder for a more balanced nutrient profile).
🥕 Ingredients
Carrots: these long orange veggies are a great way to get your daily Vitamin A, and they're a great base for almost any low histamine dinner. In this case they need to be peeled and chopped before you start cooking, though if you wash them super well, you don't necessarily have to peel carrots to make soup.
For flavor reasons, I like to use fresh farmer's market carrots to make this healing carrot ginger turmeric soup with coconut milk, especially if I'm able to make my own coconut milk to add.
Red Onion: when thinly sliced, red onion browns and caramelizes beautifully, adding umami and sweetness to the dish. You could also use shallots or another type of onion.
Raw Garlic: when chopped this adds a bite of umami and sharpness to the carrot ginger soup, as well as strongly antibacterial properties.
Fresh-Grated Ginger: possibly the best-known low histamine spice, ginger is the sharp, mildly sweet root of a flower. It’s an incredibly healthy low histamine spice that's been used for thousands of years in dishes both sweet and savory, and adds bite to this carrot ginger soup.
Turmeric Paste: usually made from fresh turmeric root, this earthy, warming spice adds color & anti-inflammatory properties to your coconut carrot soup. Alternately, you can use 1 teaspoon turmeric powder and ½ tablespoon coconut oil in place of the turmeric paste.
Spices: my low histamine spice blend includes coriander, cumin, amchur or sumac, and optional nigella seeds on the top, all of which come together as a flavorful complement to the coconut carrot ginger soup.
Chicken or Vegetable Stock: you can use any type you prefer or can tolerate, or you can even use water, but whatever you choose it will add more depth of flavor to the final dish. If tolerated, you can even use bone broth.
Coconut Milk: the called-for amount is equal to 1 standard can of coconut milk, and helps add creaminess and healthy fats to this vegan carrot ginger soup.
See recipe card for full information on ingredients and quantities.
🥣 How to make carrot ginger coconut soup: step-by-step
Step 1. Peel and chop your carrots, slice your onion and garlic, and then grate your fresh ginger (image 1).
Step 2. Then warm the oil in a large pot over medium-low heat (image 2), and add in the onion (image 3) and cook until softened & translucent (image 4), about 5 minutes.
Step 3. Then add in the garlic, ginger, turmeric and oil (or turmeric paste), coriander powder, and cumin (image 5), and stir-fry for another 5-8 minutes, stirring occasionally until the onion & garlic are starting to brown (image 6).
Step 4. Add in the carrots and stock (or water), stirring well to ensure nothing sticks to the bottom (image 7). Then put on the lid and cook everything, still on medium-low, for about 20-25 minutes, until the carrots are soft (image 8).
Step 5. Turn off the heat, then stir in the coconut milk, sumac, and salt (image 9), and use an immersion blender to blend everything until smooth (or a bit chucky, if you like it like that) (image 10). Serve with nigella seeds or sunflower or pumpkin seeds on top for a bit of texture.
👨🏻🍳 Expert notes & tips
Coconut Milk: if you tend to react badly to canned foods, make sure your coconut milk doesn't contain any preservatives, and consider making your own coconut milk or using pure coconut milk powder and reconstituting it as needed. You can also replace this with a can of coconut cream for a more rich ginger and carrot soup.
Making Stock: there are loads of chicken and vegetable stock recipes out there, but most of them have you cooking the ingredients for 8+ hours, which does not keep them low histamine. Look for a low histamine recipe like this one which uses an instant pot and cooks everything in under 90 minutes, if you prefer a homemade broth.
📝 Substitutions
- Carrots - you can use baby carrots or even frozen carrots in place of the fresh ones, though any type of squash would also make a great carrot substitute.
- Oil - for an even more savory carrot soup, try using a different oil like frozen lard or ghee.
- Onion - if you don't have a red onion on hand, you can use a white onion or 2-3 shallots.
- Ginger - you could use two teaspoons of powdered ginger in place of fresh or frozen grated ginger root.
- Amchur - you can leave out the amchur or sumac and swap a squeeze of lemon or lime juice over each bowl as you serve it; orange juice is another great flavor option, if tolerated.
- Spices - the main spices in this vegan carrot ginger soup are coriander, cumin, sumac, and optional nigella seeds, any of which can be swapped for substitute spicess of your choosing in equal amounts. Za'atar or a homemade garam masala would be easy low histamine swaps for different flavor profiles.
🌟 Variations
- With Lentils: lentils and curry powder would both make for a great addition to this healthy carrot ginger soup recipe, which you could make even quicker in the instant pot. Alternately, prepare the lentils separately in the instant pot and then have each person stir in however much curried lentils they'd like to their bowl.
- Thai Curried Carrot Soup: other than Indian curry powder, Thai curry paste would make a great addition to or swap for the spices in this soup, optionally adding shredded chicken on top.
- Richer Flavor: to make carrot soup without coconut milk, you can either swap the coconut milk for more stock or with coconut cream for an even richer soup.
- Carrot Sweet Potato Ginger Soup: swap half the carrots for an equal amount of sweet potato, then proceed wiht the recipe as written.
- Roasted Carrot Ginger Soup: drizzle the oil and spices over all the non-liquid ingredients on a nonstick baking sheet, and bake it in the oven at a high temp for around 20 minute. Then add everything to a high-powered blender or vitamix and blend until it reaches your desired texture, and serve.
🥘 Freezing and reheating
To freeze this simple ginger carrot soup, portion it into air-tight containers and keep frozen for up to 6 months, ideally in sigle servings to avoid refreezing it as you break off chunks to reheat.
Thankfully, even if it's been awhile since it was frozen, coconut milk ginger carrot soup can reheat quite quickly. Even if the coconut milk separates, it will all smooth out once fully reheated and stirred well.
Simply put the carrot soup with ginger and coconut milk into a pot or bowl and reheat for a few minutes over medium-low heat on the stovetop, or in the microwave on medium power for 1 ½ to 2 minutes.
❓ What to serve with carrot and ginger soup
🙋🏻♂️ Frequently asked questions
You don't have to peel carrots for soup if they're scrubbed really well and all dirt is removed, but most people will probably prefer to peel them for flavor reasons.
You can use frozen carrots for soup, as well as premade frozen broth of any kind, but I'd recommend you don't refreeze this vegan carrot and ginger soup if you've used any frozen veggies to make it.
If you want to add herbs to this easy carrot soup recipe, some great options include basil, thyme, or sage. When adding herbs to soup, make sure to use dried herbs for extensive cooking, and ideally fresh chopped herbs for topping the soup.
If your carrot soup tastes bland, then you didn't add enough of the spices or salt. Add a dash of salt to the pot or a pinch of salt to your bowl, and stir well before tasting and judging whether it needs more salt.
If you don't have histamine issues, this carrot soup will keep in the fridge for up to 5 days.
Absolutely! Frozen carrot soup reheats easily on the stovetop or microwave, though if you used frozen carrots to make soup, freezing carrot soup will affect the texture, making it more mushy once reheated.
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📖 Recipe
One-Pot Coconut Ginger Carrot Soup (Vegan)
Equipment
- blender or immersion blender
- large pot
Ingredients
- 2 Pounds carrots peeled and chopped
- 3 Tablespoons coconut oil alt. other tolerated oil
- 1 red onion sliced
- 3 cloves garlic, sliced (~20g)
- 4 teaspoons fresh-grated ginger (~40g unpeeled)
- 2-3 teaspoons turmeric paste alt. 1 teaspoon turmeric powder + ½ Tablespoon coconut oil
- ½ teaspoon ground coriander
- ½-1 teaspoon ground cumin
- 3 Cups chicken or vegetable stock
- 13.5 oz coconut milk 1 can
- 2 teaspoons amchur or sumac optional
- 1 teaspoon sea salt
Instructions
- Peel and chop your carrots, slice your onion and garlic, and then grate your fresh ginger.
- Then warm the oil in a large pot over medium-low heat, and add in the onion and cook until softened & translucent, about 5 minutes.
- Then add in the garlic, ginger, turmeric and oil (or turmeric paste), coriander powder, and cumin, and stir-fry for another 5-8 minutes, stirring occasionally until the onion & garlic are starting to brown.
- Add in the carrots and stock (or water), stirring well to ensure nothing sticks to the bottom. Then put on the lid and cook everything, still on medium-low, for about 20-25 minutes, until the carrots are soft.
- Turn off the heat, then stir in the coconut milk, sumac, and salt, and use an immersion blender to blend everything until smooth (or a bit chucky, if you like it like that). Serve with nigella seeds or pumpkin seeds on top for a bit of texture.
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