This Carrot Ginger Coconut Soup is simple to make with only 11 ingredients, and full of amazing flavor! Carrots, onion, fresh ginger and garlic combine with a can of chickpeas for extra hearty protein. Blended with coconut milk until silky smooth, this healthy vegetarian soup is one you'll want to make again and again!
Soup season is in full swing and this Carrot Ginger Coconut Soup is quickly becoming one of my new favorites! That flavor is just deliciously BOLD! A tiny chunk of fresh ginger is an amazing little ingredient!
This soup is really healthy! A can of chickpeas add protein for a well-rounded meal with lots of veggies, perfect for a cozy winter day.
I'll be making this again when garden season winds down in the fall and we're pulling carrots from the dirt!
Easy and basic, just 11 ingredients make up this soup, with lots of fresh vegetables, pantry staples and very simple seasonings.
- Carrots and Onions - Making up the bulk of this soup, humble vegetables, carrots and onions, are sautéed to bring out their natural sweetness. No need to peel the carrots or chop them perfectly, everything will get blended smooth. If you've got lots of carrots, try these Banana Carrot Oatmeal Muffins!
- Salt - Never underestimate the importance of salt! It is a flavor enhancer that brightens the presence of each ingredient.
- Garlic - Always use fresh garlic! Lay your knife blade on its side on top of the garlic clove and lightly smash it with your fist. Easily take off the peel and give it a rough chop.
- Ginger - Fresh Ginger, wow, this little knobby root amazes me! For like 50 cents, the amount of flavor it adds to this soup is incredible! You won't need very much, I used maybe a quarter of the piece in the photo above. It gives it a little Asian flare without needed to get fancy with the spices. Use fresh, not powdered for this recipe if you can! That unpeeled ginger should last in the fridge a couple weeks or more so you can use it up in this Butternut Squash Red Pepper Soup!
- Honey - Honey gives a sweet warmth to this soup that balances everything out. You can sub maple syrup, agave, or a pinch of sugar for a vegan carrot ginger soup.
- Curry Powder - Just the basic dried curry powder is delicious here!
- Chickpeas (Garbanzo Beans) - I love adding a can of beans to a pureed veggie soup to really bump the protein and make a heartier meal. You can't really taste them when they are all blended in. If you love this idea, try my Tomato Soup with White Beans and my Cauliflower White Bean Soup with Crispy Prosciutto!
- Vegetable Stock - Use veggie stock to keep this soup vegetarian, or chicken stock if that doesn't matter to you. I think this soup has enough flavor, you could even substitute water.
- Coconut Milk - Another fairly amazing ingredient in my opinion! If you aren't used to cooking with coconut milk, it may look a little strange when you open the can. Kinda liquid, kinda solid, but don't worry, it blends right in! It adds the creaminess and a sweet flavor that pairs beautifully with the ginger. It's great to have a can in the pantry! Use the full fat, not low fat, unsweetened coconut milk.
- Fresh Cilantro and Feta Cheese to Garnish - These are optional but I love them! Cilantro is such a bright fresh flavor, and being from Wisconsin, I tend to put cheese on everything! I do love the feta that comes in a block in a tub of brine. A pinch of paprika gives you nice color too! Crumbled goat cheese would be a good substitute topping. If you buy a big bunch of cilantro, use the rest to make Cilantro Lime Hummus!
See recipe card for quantities.
Substitutions & Variations
- Squash, Sweet Potato and Other Vegetables - You could make this soup many different ways by varying the main vegetable. Swap the carrots for sweet potatoes, butternut squash, or cauliflower and keep all the other flavors the same. You could also do a combination of carrot and winter squash (such as butternut squash) or sweet potato. Just measure 4 cups of the chopped vegetables you use.
- Vegetarian - This carrot ginger chickpea soup is a great meatless meal, still hearty and full of protein. It's almost vegan, just sub the honey with agave, maple syrup or a bit of sugar.
- Dairy-Free - The coconut milk makes this carrot soup dairy-free, just leave off the cheese topping.
- Gluten-Free - Carrot Ginger Soup is already gluten-free because it is thickened by pureeing loads of veggies and beans, no need for flour as a thickener.
This recipe is simple to prep and your veggies don't need to be perfectly chopped since they will all be getting blended until smooth!
Step 1 - Prepare your Ingredients - Scrub the carrots under running water with your hands and give them a rough chop.
Peel and chop your onion, garlic and ginger. Use a vegetable peeler to remove the tan skin of the ginger.
Step 2 - Saute the Veggies - Cook your onion and carrot in olive oil over medium heat until softened and beginning to caramelize. Season with salt.
Step 3 - Add the Garlic and Ginger - Cook just another minute until fragrant.
Step 4 - Stir in the Honey, Curry Powder, Chickpeas and Stock - Simmer about 5 minutes or until the carrots are soft enough to blend, taste one!
Step 5 - Add the Coconut Milk - Pour in the whole can, the liquid and solid parts, and stir well to combine. Simmer another 5 minutes.
Step 6 - Blend the Soup - Transfer the soup to a high speed blender in batches, or use a hand-held immersion blender. Blend until very smooth!
You can pour the blended soup in a large bowl while you blend the next batch, then pour it all back in the soup pot when you're done.
Step 7 - The soup is ready to serve, but can also sit on a low burner if you aren't quite ready to eat.
Step 8 - Garnish with fresh chopped cilantro leaves, crumbled feta cheese, and a pinch of paprika, just for color!
- The carrots in this recipe are first sautéed, and then simmered with the stock. Make sure your carrots are soft enough before you blend the soup. Taste one before adding the coconut milk. If it's too hard, let the soup simmer a bit longer.
- Carrots don't need to be peeled and your veggies don't need to be chopped perfectly since you will be blending the whole thing. That makes this a quick and easy soup to prep! Just give them a good scrub with your hands under cold running water, the peel is edible and nutritious! However, if your carrots are looking a little on the older side, you might be able to save them by peeling.
- Save the ends of your carrots and onions in the freezer for Homemade Chicken Stock!
- Blending - Be careful blending hot soup! Remove the little piece in the top of the blender to let the steam escape and hold a clean kitchen towel firmly over the top. If you've got a Vitamix, carrot and ginger soup is the perfect time to use it! Mine got this soup ultra silky and smooth in no time! But, any blender should work, just keep blending until very smooth.
- Fresh ginger and garlic are delicious in this recipe, but if you don't have either, you can substitute 2 teaspoons each of garlic powder or dried powdered ginger.
- Chickpeas add great protein to this soup! You could also substitute another white bean such as canellini or great northern beans, or add 1 cup of uncooked red lentils with the sautéing vegetables. Rinse them before adding and make sure they are soft and cooked through before blending.
- Storage - Store extra carrot ginger chickpea soup in airtight containers in the fridge for 3 to 4 days. Warm in the microwave or on the stovetop.
- Make Ahead - This soup is perfect to make ahead for busy weeknights or meal prep lunches! Just make the complete recipe and store in the fridge. Warm on the stovetop. If your soup gets too thick, just add a splash of water when reheating.
What to Serve With Carrot Soup
This hearty healthy soup is a simple meal on its own, but soup is all about dipping!
- Serve it with a side of crusty bread or warmed naan or flatbread.
- Kale Apple Slaw Salad or Parmesan Kale Chips would also make a great side dish, especially in late fall when carrots, kale and cabbage are all ready in the garden!
- You could also sub the feta cheese and cilantro topping for goat cheese and pistachio nuts, or fresh chives and a dollop of plain yogurt with pita chips.
Easy! If your soup at any point gets too thick, just add a little bit of water or more stock. You may need to thin it out when reheating after it has been refrigerated.
If it's a bit too thin, you probably just used smaller carrots than I did. No problem, just allow it to simmer over a low burner, stirring often. The steam that escapes will concentrate the pot of the soup to thicken it up.
Yes! This soup freezes beautifully for 3 to 6 months. I like to freeze soup in glass jars, perfect single servings for lunch. If freezing in jars, only fill ¾'s full to allow room for expansion and cool them in the fridge first. You can cool and freeze this soup in any freezer safe containers. Thaw overnight in the fridge before reheating and never run a frozen jar under hot water to thaw, it will crack!
Yes! Simply add all ingredients to a crockpot EXCEPT the coconut milk and cook on LOW for 5 to 7 hours, adding the coconut milk in the final half hour. Only use 3 cups of stock instead of 4, since a crockpot doesn't allow the steam to escape as it would simmering on the stovetop, 4 is a bit too much. Then blend and return to the crockpot on the warm setting until ready to serve. You can always add more stock or water if it is too thick.
Yes, just give them a rinse in a strainer and measure 4 cups. You can give them a rough chop but you really wouldn't need to. You could also use frozen carrots for this soup.
More Favorite Soup Recipes!
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Carrot Ginger Coconut Soup
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- soup pot or Dutch oven
- high speed blender or immersion blender
- 1 Tablespoon olive oil
- 1 onion chopped
- 6 to 8 carrots (about 4 cups chopped)
- 1 teaspoon kosher salt
- 4 cloves garlic minced
- 2 Tablespoons fresh ginger minced
- 1 Tablespoon honey
- 2 teaspoons curry powder
- 15 oz can chickpeas (garbanzo beans) drained and rinsed
- 4 cups vegetable stock
- 15 oz can coconut milk
- fresh cilantro and feta cheese to garnish
- Preheat a large soup pot or Dutch oven over medium heat and add olive oil. Saute the onion and carrots, seasoning with salt, until beginning to soften and caramelize. About 12 to 15 minutes, stir occasionally.
- Add the garlic and ginger and cook another minute until fragrant.
- Add the honey, curry powder, chickpeas and stock. Simmer over medium heat for 5 minutes or until carrots are soft, taste one!
- Stir in coconut milk and simmer another 5 minutes.
- Puree soup either using a hand-held immersion blender or transferring to a high speed blender. Taste and add more salt or curry powder to taste.
- Garnish with crumbled feta cheese and fresh chopped cilantro.
- Carrots should be washed well but don't need to be peeled.
- You can use vegetable stock, chicken stock or water as the liquid. Add water if your finished soup is too thick.
- Make sure you have simmered the soup until the carrots are soft before adding the coconut milk. Taste a carrot!
- Peel and chop a small piece of ginger, a little goes a long way! Measure 2 Tablespoons of the minced ginger.
- Carrot soup can be frozen for 4 to 6 months.