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

4.92 from 45 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. Made it last night, a cold rainy night, and yes, we agree it IS the best carrot soup ever.  Thank you for such a tasty and healthy recipe!5 stars

  2. Made the carrot/ginger soup with olive oil & cilantro on top & this was great. I even remembered to take the bay leaf out (I forgot once). I left some not blended & blended the rest so I still have a little bit of texture. This was really great !!!!

  3. Absolutely delicious! I followed the recipe let the instructions. I was personally looking for a Thai carrot ginger soup so I did decide to add Thai red curry paste and some coconut milk to it but honestly, it was fantastic before those additions. This was simply a craving I was needing to satisfy. Adding it to my list of savory and surprisingly hearty soups!5 stars

  4. This soups looks so good can I make this in a instant pot? How long would I need to cook it for?
    thank you

    1. Adding turmeric will add a different flavor to it, but you could add a bit of turmeric with the ginger into this soup :)

  5. Amazing, sophisticated, delicious, and healthy! The added extras – cilantro, pine nuts and crispy shallots take this soup to the next level. Seriously good. Even my 3 year old loved it (a bit spicy for her but she ate through that anyway because it was so good).5 stars

    1. Happy to hear both you and your little one loved this carrot ginger soup Alla! The added toppings really does make all the difference :)

  6. This is by far my new favourite soup! I love fresh healthy meals and I love heaps of garlic, ginger and onion in my cooking. I’ve made this twice in 3 days. It’s quite cold in Sydney at the moment. The flavour is amazing. It’s even better the day after. Thank you for this great vegetarian recipe. Keep them coming please  5 stars

  7. Hello there!
    My name is Jean. Me and my wife started, almost a month ago, a anti-iflamatory diet, and we are enjoying some of your recepies. Today we tried this soup, bit we went a little overboard with the ginger (first time using it) and it packs quite the punch hehe. We can feel all the beautiful flavours but the first spicy punch makes it difficult for now. So, the question is: since we made a big pan of soup, is there a way to tone the spicy punch down, for us first time travellers of the ginger?
    Thanks you very much for all the recepies and videos!
    Jean & Catarina, Portugal

      1. Thank you very much for the reply :)
        The next time we’ll reduce the amount of ginger. But now isn’t there some manner to balance the flavour?
        By the way, your chicken breasts with herbs are amazing!

      2. How much ginger will you be reducing by chance? If it’s just a small amount, then you can keep the recipe as is :)

    1. Jean-Pierre, did you try adding cream to it? That would definitely tone down the punch of the ginger. Hope it works out!

  8. I have wanted to try to make this soup for years ever since I ate it in a recovery home after surgery. I put it off because I didn’t think I was going to be able to do it but it is absolutely delicious! I followed the instructions exactly but put in half of the cinnamon and about 6 TB of coconut cream. I will freeze it and make again for sure.5 stars

  9. My daughter dropped off 4 lbs of carrots,
    so I decided to make this recipe. The only thing I changed was to add 2 apples with the chopped carrots. For the garnish, I used low-fat sour cream and roasted sunflower seeds instead of pine nuts. With 4 lbs of carrots, I doubled the recipe and the soup froze nicely for the n
    ext week.5 stars

  10. I am disappointed with how this turned out. If I were to make it again I would omit the cinnamon cause it overpowers the ginger and is too strong a spice for the soup.

    1. Hi Margaret – are you sure you added 1 teaspoon and not 1 tablespoon? The cinnamon flavor in this soup shouldn’t be strong at all, but of course, always feel free to tailor it to your liking. :)

  11. This soup is amazing. It tastes and feels so fresh and “clean”. The ginger adds a wonderful zing. I like that it is hearty/creamy with no dairy. This will become a staple in my favourite recipes. I will try the roasted red pepper and tomato soup next. Thank you for sharing this!5 stars

  12. This looks amazing, but I was wondering if you had tips for how to make this still be delicious with much less sodium? Due to health issues, the sodium content in one serving of this alone is more than I can have in a day! Even with reduced sodium broth and halving the salt, it still hovers around 1000mg per serving. Do you have any tricks for those of us who can’t have fun? ;)

    1. Hi Lis – you could omit the salt entirely, and some of the sodium is coming from the toppings, so you could leave those off as well. :)

  13. Hi, I made this soup yesterday and it was delicious. At first i was worried as you could taste the cinnamon but once you added the coconut cream it was amazing. Will be a regular in my soup rotation. Can’t wait to share it with friends next time i make it. Thank you for an amazing recipe. Georgie5 stars

    1. Hi Georgie- Wonderful! And yes, the coconut cream will add the finishing touch to it to blend all the flavors together. Can’t wait for your friends to try this one :)

  14. My daughter has loved Trader Joe’s Carrot Ginger Soup since she was a toddler. She’s now going on 14 years old. She still has the soup every day. But TJ’s is discontinuing the product. Oh no!

    I made this recipe today and she is licking the spoon. My husband and love it, too. 5 stars!!5 stars

    1. Hi Rebecca- I’m so glad you found a soup recipe to help replace the TJ’s one! Now you’re whole family can enjoy this :)

  15. Delicious!! Easy to make and tastes so good. Will double the recipe next time and freeze the extra portions. Thanks Lisa! :)5 stars

    1. Hi Terri – Glad you enjoyed this carrot ginger soup! This is always a great one to have on hand in the freezer :)

  16. I slightly adapted the recipe to match my preferences and it still came out great! It’s an easy soup to whip up and I love the spice of the ginger.5 stars

  17. Delicious and so easy! Just a couple changes, based on what was going on in my kitchen. I only had 1 cup of vegetable broth, so I used water to fill it out. I didn’t cut my carrots small enough, so I ended up cooking it for longer. I blended a whole can of coconut milk in during the blending step, and toasted some torn-up stale sourdough bread to make “croutons”. Topped my bowl with the croutons and some fresh arugula. Just the thing for a still-chilly March evening! This recipe is definitely a keeper.5 stars

    1. Hi Kate- Even with the little variations you made, still sounds so delicious! I love the additional arugula on top too – I’ll have to try that next time.

  18. I just made this and it is very delicious! I didn’t have a bay leaf and it was still so good! The only topping I added was a few sunflower seeds.  Thanks for a great recipe!5 stars

  19. We made this last night and it was amazing! Such a warm, sweet/spicy feeling. Unbelievably good. I got a little side eye when I told my husband I was making a carrot soup, but we both LOVED it.5 stars

  20. Delicious soup! The balance of the flavors and the seasonings was just perfect! How do you make the coconut cream creamy? I mixed the liquid part with the cream part with a whisk, but it was very liquidy…5 stars

    1. I’m happy you loved the soup Roberta! I do the same as you, but make sure you’re buying full-fat coconut milk and not low-fat. You can also buy coconut cream on it’s own in a can now which should be thicker as well. :)

  21. Chilly day here in SoCal inspired me to try one of your recipes, first up, carrot ginger. Yum!! loved the kick from the ginger, I’ve never used raw ginger before, good learning when it came to peeling it.5 stars

    1. Hi Christina – So glad you enjoyed this soup :) Perfect for the cold days that’s been happening in Socal!

  22. This soup was first course at our Christmas dinner with my parents-in-law. I had prepared it the day before to save time on Christmas day, and I think the flavours came out even better the next day.
    Everybody loved the soup, and I will definitely make it again. Thank you very much!!5 stars

  23. Hi,

    Absolutley delicious and didn’t taste too “carroty”. I sauteed my veggies in the Instant Pot and used the soup setting, then blended it in my Vitamix. Turned out perfect. Later I did end up adding a very small amount of maple syrup and it really brought out even more rich flavors. We like some spice, so also added a few drops of siraccha when serving with the other garnish. I also plan on freezing a few individual portions, perfect for any winter day. Thanks Lisa!5 stars

  24. Hi Lisa, what size is your pot for soup? I am student and I have never made soups before, so I would need to buy a large pot if the one I have is not big enough.

  25. Carrot and ginger are a match made in heaven. I put ginger in many dishes, but this combination is perfect. I also love carrot and ginger juice (extractor), which gives you all the benefits of both plants with a delicious taste. But in winter, soups are a favorite of the entire family. Thank you for this healthy recipe.5 stars

    1. Hi there! Carrot and ginger really is the best combination :) Hope you and your family enjoy this recipe!

  26. This recipe has become one of our favorite comfort foods. I CRAVE it, so we eat it all year long. its amazing what the coconut cream does to the carrot soup base.5 stars

    1. I’m happy you love the recipe Michelle! And I agree, the coconut cream adds the perfect creaminess to the recipe. Enjoy it again and again! :)

  27. This is so good! I just made it. I’m sick of having more and more migraines so I am going to try the anti inflammatory food route. 

    The soup turned out amazing! I put way too much ginger. So I am really looking forward to making it again. Sooo delicious!5 stars

    1. Hi Julianne – That’s great! I’m glad you’re adjusting your diet for your needs! Thank you for the kind comments and I’m so glad to loved the Carrot Ginger Soup! :)

  28. This soup is surprisingly delicious! I have tried many carrot soups and this one tops them all. I added half a bulb of fennel along with the onion in the soup and the other half of fennel I fryed (also put in some more ginger in this)with the crispy onions. Also , I didn’t have pine nuts so I did the go raw pumpkin & sunflower seed mix toasted along with a few walnuts. Then a few sprigs of the fennel greens to top the coconut cream and goodies. 
    So warming for a rainy day! 5 stars

  29. Yum! this sounds good and I love crispy shallots. Would it work to stir in the coconut cream before freezing or refrigerating for serving the next day. I am just curious if the cream curdles when reheating.

    1. Hi Tiffany – avocado oil has a fairly high smoke point and is very heat stable, so frying for 1-2 minutes is definitely okay. Great question! :) x

  30. Hi Lisa, we found your recipe on Finding Vegan yesterday and had this soup for dinner with some sourdough flatbread. (we had some leftover cashew cream – so we used that) It was really delicious! Love your site, too, by the way. Looks great and gorgeous photos! ?

    1. Yay – so glad you found me! And I’m even more thrilled you loved this recipe – cashew cream is a perfect swap for the coconut cream. Well done! And thanks for your sweet compliments. :) xo

  31. for only a year in your photography is absolutely stunning. this soup looks divine and the lighting is perfection!

    1. Aww, thanks! It’s amazing how each recipe I shoot I still learn something new each time. I can only imagine how my photos will look another year from now! ;) x