Skip to content
FriendsPantry

International

Carrot and ginger soup

Vegetarian

A bright orange blended soup of sweet carrots and plenty of fresh ginger, made creamy with coconut milk and lifted with lime — entirely plant-based.

Carrot and ginger soup is an International soup, ready in about 50 minutes and made with fresh ginger, carrot and coconut milk. It serves 4 and is rated beginner to cook.

Start cooking

No licensed photograph of this dish yet.

Prep
15 min
Cook
35 min
Total
50 min
Serves
4
Level
Beginner
Calories
260

Ingredients

4 servings

Equipment

Method

  1. Step 1

    Heat the oil in a saucepan (opens in a new tab) and soften the onion (opens in a new tab) for 6 minutes. Add the garlic (opens in a new tab), ginger and turmeric (opens in a new tab) and stir for 1 minute.

    Onions frying golden in a pan
    How it looks · Photo: Magda Ehlers on Pexels

  2. Step 2

    Add the carrots (opens in a new tab), stock and salt. Bring to the boil, then cover and simmer until the carrots are completely soft.

    • 25 min
    • medium-low heat

  3. Step 3

    Add the coconut milk (opens in a new tab) and blend until silky smooth. Return to the pan, warm through until steaming and season with lime juice (opens in a new tab) and more salt if needed.

    Only fill the blender halfway with hot soup.

  4. Step 4

    Serve topped with coriander and toasted pumpkin seeds (opens in a new tab).

      A finished dish being plated
      How it looks · Photo: Willians Huerta on Pexels

    About this dish

    Origin
    Not attributed to one place · Origin uncertainA modern home-style soup; carrot soups have long been made across Europe.Also popular in United States, United Kingdom, Canada, Australia
    Dish
    Lunch · Dinner · Soups
    Cooking method
    Sautéed, Simmered, Blended
    Taste
    sweet, creamy, aromatic / warmly spiced, fresh
    Diet
    Vegan · Dairy-free · No nut ingredients
    All labelsVegan · Plant-based · Vegetarian (lacto-ovo) · Eggetarian · Lacto-vegetarian · Ovo-vegetarian · Pescatarian · Flexitarian-friendly · Dairy-free · Egg-free · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free
    Worked out from the ingredients. How labels work
    Good for
    Freezer-friendly · Budget-friendly · Meal-prep friendly · One-pot · Child-friendly
    Cook more with
    Fresh ginger · Carrot · Coconut milk · Onion · Garlic · Vegetable stock
    Techniques
    Sautéing · Boiling · Simmering · Wet grinding · Emulsification

    Allergens

    • May contain: Glutenfrom vegetable stock
    • May contain: Celeryfrom vegetable stock

    Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

    Nutrition

    260 kcal per serving

    Calculated

    1 serving ≈ 497 g · recipe makes 4

    Where the energy comes from

    • Protein 5%
    • Carbohydrate 36%
    • Fat 58%
    Nutrition per serving and per 100 g
    NutrientPer servingPer 100 g*
    Energy260 kcal52 kcal
    Protein3.7 g0.8 g
    Carbohydrate25.1 g5.1 g
    Net carbohydrate——
    Sugars——
    Added sugars0 g0 g
    Fibre——
    Fat17.9 g3.6 g
    Saturated fat10.3 g2.1 g
    Trans fat——
    Cholesterol0 mg0 mg
    Sodium941 mg189 mg
    Salt equivalent2.4 g0.5 g
    Vitamins & minerals per serving
    Potassium
    794 mg
    Calcium
    85 mg
    Iron
    2.5 mg
    Magnesium
    53 mg
    Vitamin A (RAE)
    1488 µg
    Vitamin C
    16 mg
    Vitamin D
    0 µg
    Vitamin B12
    0 µg
    Folate (DFE)
    47 µg

    How these numbers were made

    • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
    • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
    • Optional ingredients are not included: turmeric, coriander leaves, pumpkin seeds.
    • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
    • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

    Good to know

    Tips

    • The sweeter the carrots, the better the soup — taste one raw first.

    Common mistakes

    • Under-cooking the carrots — they must be completely soft or the soup will be grainy.

    Storage

    • Keeps 4 days chilled; freezes well.

    Reheating

    • Reheat gently, adding water to loosen.

    Variations

    • Roasted carrot soup: Roast the carrots and onion at 200°C for 35 minutes before simmering for a deeper, caramelised flavour.

    Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

    Recipe DNA

    How this dish is built

    Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

    What the dish is built around

    Main ingredient

    Used in steps 1, 2, 3

    Reviews & corrections

    Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

    You might also like