This creamy Carrot Ginger Coconut Soup is vegan-friendly and filling, yet comforting with a soothing bite of ginger and the crunch of pumpkin seeds. It's so easy that it comes together in one pot in less than an hour!
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About this recipe
Low Histamine Soup: so many readers ask about low histamine soups, so this simple 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.
Easy Vegan Main: full of flavor and free of meat, as long as you use vegetable stock, this soup makes for a great vegan low histamine dinner (especially if you add hemp seeds or protein powder).
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.
Red Onion: when thinly sliced, red onion browns and caramelizes beautifully, adding umami and sweetness to the dish.
Raw Garlic: when minced 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 ½ teaspoon turmeric powder and ½ tablespoon coconut oil in place of the turmeric paste.
Spices: low histamine spice blend includes coriander, cumin, amchur, and optional nigella seeds on the top, all of which come together as a flavorful complement to the coconut, carrot and 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.
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.
How to make carrot ginger coconut soup: step-by-step instructions
Step 1. Prepare your carrots, onion, garlic, and ginger.
Step 2. Then warm the oil in a large pot over medium-low heat, and add in the onion and cook until softened & translucent, about 5-7 minutes.
Step 3. Then add in the garlic, ginger, turmeric, coriander powder, and cumin, and stir-fry for another 5-7 minutes, stirring occasionally until the onion & garlic are starting to brown.
Step 4. 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 25-30 minutes, until the carrots are soft.
Step 5. Turn off the heat, then stir in the coconut milk, amchur, 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.
Recipe notes & tips
Swapping Spices. The main spices in this vegan carrot ginger soup are coriander, cumin, amchur, and optional nigella seeds, any of which can be swapped for substitutes of your choosing in equal amounts. Za'atar or a homemade garam masala without cinnamon would be easy low histamine swaps for different flavor profiles.
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 which uses an instant pot and cooks everything in under 90 minutes.
Freezing & Storage. To freeze this soup, portion it into air-tight containers and keep for up to six months, reheating for a few minutes over medium-low heat on the stovetop.
What to serve with carrot ginger coconut soup
- Low Histamine Lemongrass Chicken
- Sesame Garlic Ginger Bok Choy (Vegan)
- Crispy Garlic-Ginger Kale
- Baked Curry-Spiced Indian Brussels Sprouts
- A Simple Low Histamine Salad
Carrot Ginger Coconut Soup Recipe Card
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📖 Recipe
Creamy Carrot Ginger Soup (Vegan, Paleo)
Ingredients
- 2 Pounds carrots peeled and chopped
- 3 Tablespoons coconut oil
- 1 red onion thinly sliced
- 3 cloves garlic minced
- 4 teaspoons fresh-grated ginger
- 1 Tablespoon turmeric paste alt. 1 ½ teaspoons turmeric powder + ½ Tablespoon coconut oil
- ½ teaspoon ground coriander
- ½ teaspoon ground cumin
- 3 Cups chicken or vegetable stock
- 13.5 oz coconut milk 1 can
- 2 teaspoons amchur powder
- ½ teaspoon sea salt
Instructions
- Prepare your carrots, onion, garlic, and ginger.
- Then warm the oil in a large pot over medium-low heat, and add in the onion and cook until softened & translucent, about 5-7 minutes.
- Then add in the garlic, ginger, turmeric, coriander powder, and cumin, and stir-fry for another 5-7 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 25-30 minutes, until the carrots are soft.
- Turn off the heat, then stir in the coconut milk, amchur, 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.
Notes
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 which uses an instant pot and cooks everything in under 90 minutes. Freezing & Storage. To freeze this soup, portion it into air-tight containers and keep for up to six months, reheating for a few minutes over medium-low heat on the stovetop.
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