One-Pot Coconut Ginger Carrot Soup (Vegan)

carrot ginger soup, topped with nigella seeds, sunflower seeds, and coconut milk in a bowl with a silver spoon next to it.

5 from 3 votes

One-Pot Coconut Ginger Carrot Soup (Vegan)

A creamy vegan carrot ginger soup with coconut milk, lightly spiced and topped with some of your favorite crunchy seeds!

Prep Time20

Cook Time35

Total Time55

Course: Lunch

Cuisine: American

Servings: servings

Calories: 42.69kcal

Author: Max

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.

Notes

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.

Nutrition