Carrot Ginger Soup

I’m so excited to share my simple Carrot Ginger Soup — bright, cozy, and just seven ingredients. It’s creamy because we blend cooked carrots (no dairy or nuts needed), warmed up by fresh ginger, and brightened with a splash of apple cider vinegar. Ready in under an hour and perfect for lunch, a light dinner, or as a starter for a holiday meal.

Level: Easy
Total Time: 56 minutes
Prep Time: 10 minutes
Cook Time: 46 minutes
Yield: Serves 3–4
Course: Soup
Cuisine: Vegan / Gluten-free

If you came home with a bunch of beautiful carrots from the farmers market, this is the recipe that makes them shine. The soup is built on a handful of kitchen staples — onion, garlic, stock — and just a little fresh ginger for a clean, warming lift. I love that the texture comes entirely from pureed carrots, so there’s no heavy cream or nut cream required unless you want a silky garnish. It’s an easy make-ahead option that also plays nicely with simple sides like toast or a small salad.

How to Make Carrot Ginger Soup

What makes this soup great:

• Pureed carrots give a natural, velvety creaminess.
• Fresh ginger adds a bright, slightly spicy note that complements the carrots’ sweetness.
• A splash of apple cider vinegar wakes up the whole bowl.
• Simple to make and easy to scale — great for meal prep.

Ingredients

• 1 tablespoon extra-virgin olive oil
• ½ medium yellow onion, chopped
• ½ teaspoon sea salt (adjust to taste)
• 3 garlic cloves, smashed (they’ll be blended later)
• 1 pound carrots, roughly chopped (about 4–5 medium carrots)
• 1 teaspoon grated fresh ginger (about a thumb-sized piece grated)
• 1 tablespoon apple cider vinegar
• 3 cups vegetable broth
• Freshly ground black pepper, to taste
• 1 teaspoon maple syrup (optional — for extra sweetness if needed)
• Coconut milk, for garnish (optional)

Directions

1. Heat the oil and soften the onion.
   Put a large pot on medium heat and add the olive oil. When the oil shimmers, add the chopped onion, ½ teaspoon sea salt, and a few cracks of black pepper. Cook, stirring occasionally, for about 8 minutes until the onion is soft and slightly glossy. The salt helps the onion release moisture and soften faster.
2. Add garlic and carrots; cook a bit more.
   Toss in the smashed garlic cloves and the chopped carrots. Cook for another 8 minutes, stirring now and then so nothing sticks. This step starts to build flavor and warms the carrots so they’ll soften faster in the simmer.
3. Add ginger, vinegar, and broth; simmer.
   Stir in the grated fresh ginger and the tablespoon of apple cider vinegar. Pour in the 3 cups of vegetable broth and raise the heat until the pot comes to a boil. Then reduce heat so the soup simmers gently. Cover and simmer for about 30 minutes, or until the carrots are very tender when pierced with a fork.
4. Cool slightly, then blend until smooth.
   Let the pot cool a little so it’s safe to blend. Pour the soup in batches into a blender and puree until silky smooth. If you have an immersion (stick) blender, you can blend the soup right in the pot — just be careful with hot liquid splashes. If the soup is too thick after blending, add a splash of water or extra broth until you reach your desired consistency.
5. Taste and finish.
   Return the blended soup to the pot (if needed). If you want a touch more sweetness, stir in the optional teaspoon of maple syrup. Warm the soup through over low heat and adjust salt and pepper to taste.
6. Serve.
   Ladle into bowls and drizzle a little coconut milk on top if you like — it looks pretty and adds a soft richness. Fresh herbs, pumpkin seeds, or a spoonful of carrot-top pesto are lovely on top if you have them.

Process Details

• Why cook the onion first? The onion becomes soft and mildly sweet when cooked. That makes the whole soup taste deeper without tasting “raw onion.”
• Why smash the garlic? Smashing releases the garlic flavor; we don’t need finely diced garlic because it gets blended.
• Why simmer the carrots? Carrots need time to become soft enough that they blend into a creamy texture. Simmering also lets the ginger mellow and infuse into the broth.
• Why vinegar? A little apple cider vinegar brightens the flavor so the soup doesn’t taste flat — it balances the carrots’ natural sweetness.
• Why blend? Blending breaks the cooked carrots into tiny pieces, turning the soup naturally creamy without adding dairy or nuts.

Tips for Success

• Use a good blender: A high-speed blender (like a Vitamix) makes an ultra-smooth soup, but a regular blender or immersion blender works fine — just blend in smaller batches and be careful with hot liquid.
• Grate the ginger, don’t chop: Grating gives more even, gentle ginger flavor. If your ginger is old and woody, trim the dry part off.
• Adjust thickness easily: If the soup feels too thick after blending, add warm water or broth. If it’s too thin, simmer a few minutes uncovered to concentrate the flavor.
• Make it sweeter or tangier: Add a teaspoon maple syrup to soften very tart carrots, or a small extra splash of vinegar to lift sweetness if needed.
• Carrot-top pesto: If you have carrot greens, blitz them with olive oil, nuts or seeds, and a little lemon for a bright garnish. It’s a tasty, zero-waste addition.

Serving Ideas

• Make it a meal: Serve with avocado toast or crunchy sourdough for dipping.
• With salad: A small massaged kale salad (olive oil, lemon, salt) pairs beautifully.
• For a starter: Serve small bowls as a Thanksgiving starter — it’s light and colorful.

Storage & Make-Ahead

• Refrigerator: This soup keeps well in the fridge for a few days. Cool to room temperature, store in an airtight container, and reheat gently on the stove.
• Garnishes last: If you plan to add coconut milk or pesto, store those separately and add them when serving so they stay fresh.
• Meal prep: It’s an excellent make-ahead lunch — reheat and finish with a quick drizzle of coconut milk or olive oil.

Nutrition Info (Notes)

Exact nutrition values will vary depending on the size of your carrots, the broth you use, and portion sizes. This recipe is naturally vegan, low in fat, and a good source of vitamin A from the carrots.

This Carrot Ginger Soup is a fast, cozy way to turn a bunch of carrots into a bright, creamy bowl of comfort. I love it because it’s simple, stores easily, and tastes fresh — the ginger makes every spoonful feel lively. Try it with a slice of toasted bread or a small salad, and don’t be afraid to tweak the sweet/tang balance to match your taste.