Carrot Ginger Soup


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Simply put — this is the best carrot ginger soup you’ll ever make. It’s a mesh of warm winter flavors, has a smooth velvety texture, and boasts many nutritional benefits. 

Carrot ginger soup in a bowl with a spoon
Photo by: Gayle McLeod

Looking back at my recipe index, it’s obvious I have a love for carrots and ginger. I often whip up a carrot dish, like my French carrot salad or honey glazed carrots, during cold weather months when I’m trying to get more color on my plate (gotta love beta-carotene). And then I lean towards ginger when I need an immunity boost – especially my ginger shots

So with those two ingredients, I’d say this carrot ginger soup recipe is quite the nutritional powerhouse. Plus, it tastes ridiculously good and is super easy to make. A combination that can’t be beaten.

Ingredients for carrot ginger soup on a table

Carrot Ginger Soup Recipe Ingredients 

This recipe comes together beautifully with seven simple ingredients. Here’s what you will need: 

  • Vegetables: Carrots, ginger, and onion work together to make the soup deliciously sweet and warming.
  • Broth: Use a vegetable broth to keep the recipe completely vegan/vegetarian. If that’s not important to you, then feel free to use chicken broth.
  • Spices and Aromatics: A touch of cinnamon, salt, and a bay leaf are all you need.

Helpful tip: Make your carrot ginger soup extra special by swirling in coconut cream and topping it with crispy shallots, pine nuts, and chopped cilantro!

Find the printable recipe with measurements below

How To Make Carrot Ginger Soup 

There’s only two main steps to this recipe: roast and blend. Here is how to do that:

Cook the onions and garlic. Over medium heat, cook the onions until they’re translucent. Then add the ginger and garlic, and cook for another minute or so. 

Cooking onions in a pot for carrot ginger soup

Cook the carrots. Add the carrots and cook for 10 minutes. Make sure to stir them around occasionally while cooking.

Cooking vegetables in a pot for carrot ginger soup

Add the rest of the ingredients and simmer. Add the broth, bay leaf, cinnamon, and salt to the pot. Bring to a boil, then let it simmer for 20 to 30 minutes until the carrots are soft.

Simmering carrot ginger soup in a pot

Blend the soup. Remove the bay leaf and blend the soup with an immersion blender or transfer it to a high-powered blender. The result should be a perfectly pureed and velvety smooth soup.

Enjoy the carrot ginger soup all on its own, or top it with a swirl of coconut cream, crispy shallots, toasted pine nuts, and cilantro. It’s up to you!

Blending carrot ginger soup in a pot with a blender

What To Serve With Carrot Soup

Creamy carrot ginger soup in a white pot

Storage Tips

I love to meal prep soups for the week — they’re easy to make and store away! 

  • To enjoy throughout the week: Store in an airtight container in the fridge for up to 4 to 5 days. 
  • To freeze for later: Pour any leftovers into freezer-safe containers (like my favorite Souper Cubes). They’ll keep for up to 3 months in the freezer! Then when you’re ready to eat, you can warm it back on the stovetop or in the microwave.

More Healthy Soup Recipes

Make the most of other winter ingredients by turning them into these soups! And if you need more inspiration, check out my list of comforting soup recipes

Get back on a healthy kick and keep this carrot ginger soup in rotation. Once you make it, I’d love to hear your thoughts in the comment box below!

A white bowl of carrot ginger soup next to a napkin

Carrot Ginger Soup

4.93 from 54 votes
Prep: 30 minutes
Cook: 30 minutes
Total: 1 hour
Servings: 4 servings
Author: Lisa Bryan


This is the best carrot ginger soup! It's easy, healthy and a delicious mesh of warm winter flavors that boasts many nutritional benefits!


  • 2 tbsp avocado oil, or olive oil
  • 1 medium onion, diced
  • 3 cloves garlic, minced
  • 3 tablespoons ginger, minced or finely diced
  • 2 pounds carrots, peeled and chopped
  • 4 cups vegetable broth
  • 1 bay leaf
  • 1 teaspoon cinnamon
  • 1 teaspoon salt
  • Optional toppings: coconut cream, crispy shallots, toasted pine nuts and cilantro


  • Heat the oil over medium-high heat in a large pot. Add the onions and cook for 1 to 2 minutes or until translucent.
  • Add the ginger and garlic to the pot and stir for another minute.
    A pot with cooked onions for carrot ginger soup
  • Place the chopped carrots in the pot and stir to combine. Cook for 10 minutes, stirring often.
    Carrots cooked in a pot for carrot ginger soup
  • Add the broth, bay leaf, cinnamon and salt to the pot. Bring to a boil, then cover and turn the heat to low for a gentle simmer. Cook for 20-30 minutes or until the carrots are soft when pierced with a fork.
    Cooking carrot ginger soup ingredients in a pot
  • Turn off the heat and remove the bay leaf. Blend the soup with an immersion blender or transfer the soup to a high-powered blender. Blend the soup until it's pureed and smooth.
    Blending carrot ginger soup in a pot
  • Divide each portion of soup into a bowl. If you'd like, swirl one tablespoon of coconut cream on top and garnish with crispy shallots, toasted pine nuts, and cilantro.
    A bowl of carrot ginger soup with coconut cream


Calories: 186kcal | Carbohydrates: 29g | Protein: 3g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 1680mg | Potassium: 799mg | Fiber: 7g | Sugar: 14g | Vitamin A: 38393IU | Vitamin C: 16mg | Calcium: 92mg | Iron: 1mg
Course: Soup
Cuisine: American
Keyword: carrot ginger soup, carrot ginger soup recipe
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

This recipe was originally posted November 2015, but updated to include new photos and information. 

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating


  1. This soup is so easy and quick to make. The taste is amazing. I will making it often. Oh and croutons make a nice topping as well.5 stars

  2. This soup was super bitter!
    I’m going to try it with different carrots tomorrow and see how it turns out.

    1. The bitterness is likely from blending the raw garlic, and not the carrots. I would reduce the garlic on your next batch. Hope that helps!

      1. This soup is so easy and quick to make. The taste is amazing. I will making it often. Oh and croutons make a nice topping as well.5 stars

  3. Upon reading the reviews, I did just a few things differently. I did a cup of coconut milk along with 3 cups of vegetable stock, a dash of cayenne, 4 tablespoons of ginger and a squeeze of fresh lemon at the end. I garnished with the shallots, coconut milk and cilantro. Best. Soup. Ever!5 stars

  4. Hi Lisa,
    I’m serving vegetarian food on New Year’s for guests and wonder if spinach salad with blood orange olive oil dressing would pair well with carrot soup? I’m out of my element. Love your new book and all things Downshiftology!5 stars

    1. Hi Robin – I think that sounds delicious! Happy you’re enjoying all of my recipes and my cookbook too. Happy New Year!

  5. So glad I found this soup!!! I was intrigued by the cinnamon and decided to double it (with a bit of extra ginger), and put it through the vitamix. It’s simply perfect and warming. Thank you!5 stars

  6. I love carrot ginger soup, but this recipe doesn’t work for me. It’s way too much ginger and cinnamon (and I’m a huge cinnamon fiend and like spicy, well-seasoned food). I cut it way down with chicken broth and it was still strong.2 stars

  7. I grew a small crop of carrots and devoted a quarter of all of them to this recipe. I actually put in more than the amount of fresh ginger (was it supposed to be powder?), and it was excellent. Maybe too much ginger but it’s good for you! I will reheat the leftovers and add some coconut milk.5 stars

  8. I LOVE ginger and use it in a lot of my cooking, but three tablespoons in this recipe seems like a lot! Is it possible I’m reading that wrong? I tried it anyway as the reviews were so good, but the ginger was so overpowering I couldn’t taste any of the other flavors, barely even the carrots…

    1. This soup is meant to have a gingery punch. But you can always reduce it down to 1 or 2 depending on how you like it!

  9. I liked this soup alot! I made it a second time and added a little pinch of red pepper flakes and used a small 5.6 OZ. Can of Coconut cream along with the vegetable broth. I used slightly less broth so it wasn’t too runny and I added more salt for taste. Overall, tasty 😋4 stars

  10. Lisa, 9
    I’m making this soup for a Very large group (60 people). Does this batch size make about 4 cups, or more like 6 cups? thank you!

  11. This was wonderful. I loved that there was no  dairy in this soup. The ginger gives the soup a lovely zing. I will make it again 5 stars

  12. This soup is delicious! Creamy, full of fresh, vibrant flavor! It’s easy to prepare and stores and reheats beautifully, keeping it’s carroty, bright goodness until the very last drop (a week after making it).5 stars

  13. Made this soup twice in one month because it was so good! Added coconut cream, toasted sunflower seeds, and the crispy shallots for toppings as the recipe suggests and my friends loved it.5 stars

  14. Wow Wow Wow!!!! The Carrot Ginger soup was amazing. I know I am supposed to have one serving but, I would like to have more,5 stars