Looking for a vitamin boost? Allow this vegan carrot and ginger soup to show you the way. With a vibrant colour and the flavours of nutmeg and orange, it's a low-calorie recipe that's healthy, dairy-free, and gluten-free.
For more vitamin-packed vegan soup recipes, check out this vegan pea and mint soup and smoky butter bean soup.
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Is carrot ginger soup healthy?
Of all the recipes on my website, this soup has to be one of the lowest-calorie options available. Aside from being low in fat, the carrots are packed full of beta-carotene (see also this pumpkin and sweet potato soup, this carrot and coriander soup, and these BBQ grilled carrots).
What's more, the orange boasts high levels of vitamin C and the ginger has been shown to have protective effects against various diseases.
How to thicken this soup
When blended, this soup has a fairly thick consistency thanks to the carrots. However, if you want to make it thicker, you could add extra ingredients such as potatoes, red lentils, or rice flour (for the potatoes and red lentils, you just need to make sure that these are tender and cooked through).
What you'll need
This healthy soup uses just five main ingredients:
- Carrots for a simple root veg base
- Ginger to add flavour and fragrance
- Nutmeg for its sweet and spicy notes
- Orange in the form of both zest and juice
How to make vegan carrot soup with ginger
Heat the oil in a large saucepan on medium heat. Add the onions, carrots, salt, and pepper and cook for 5-6 minutes or until the veg has started to soften.
Add the ginger and cook for a couple of minutes, followed by the vegan stock, ground nutmeg, and orange zest (half an orange). Stir well, bring to a gentle simmer, and cook for around 10 minutes or until the carrots have completely softened.
Once the carrots have softened, add the orange juice (full orange) and any extra nutmeg to taste.
Turn off the heat and blend until smooth using a hand blender. For an even smoother final soup, transfer to a larger blender (working in batches if necessary).
Adjust the seasoning and serve.
Serving suggestions
Top off this simple soup with homemade cashew cream or plant-based crème fraiche, as well as fresh parsley or coriander. Enjoy on its own or along with some fresh crusty bread.
You could also add toasted nuts, roasted squash seeds, or a few teaspoons of homemade vegan parmesan.
Recipe FAQ
This recipe doesn't include garlic in order to avoid the potentially overpowering flavour, but feel free to add in a few cloves.
To ensure that this recipe is 100% gluten-free, use a vegan stock that is certified or labelled as such. You may want to do the same for any plant-based cream or bread that you use when serving.
Store this carrot soup in the fridge for up to four days.
You can freeze this soup for up to six months. Defrost and reheat thoroughly before consuming.
Variations and tips for carrot and ginger soup
- Ground ginger: If you want to use ground ginger, use approx. 1 teaspoon of this in place of the fresh amount and add more to taste.
- Potato: If you want to bulk out the soup, add chopped potato (1-2 medium) and increase the cooking time to ensure that this is cooked through.
- Nutmeg: If you don't have nutmeg, you could swap this out for mace, allspice, or cinnamon.
- Orange zest: Remember to grate the orange before juicing!
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More vegan recipe ideas
If you liked this recipe, you may also enjoy:
- Vegan Carrot and Coriander Soup
- Pumpkin and Sweet Potato Soup
- Smoky Butter Bean Soup
- Pinto Bean Soup with Chilli and Lime
- 15-Minute Tomato Basil Soup
- White Bean Soup with Lemon and Parsley
- Easy Vegan Pea and Mint Soup
- Broccoli and Potato Soup with Tarragon
You can also check out my full list of vegan soup recipes.
Vegan Carrot and Ginger Soup
Ingredients
- 1 tablespoon cooking oil
- 1 large onion, roughly chopped
- 5-6 large carrots, peeled and cubed (approx. 1.3 lb / 600 g)
- 2 tablespoons minced fresh ginger (approx. 1½-inch piece)
- 5 cups (1.2 litres) vegan stock
- ½ teaspoon ground nutmeg (plus more to taste)
- 1 orange, half the zest and all the juice
- Salt and pepper to taste
- Fresh parsley or coriander, to serve (optional)
Instructions
- Heat the oil in a large saucepan on medium heat. Add the onions, carrots, salt, and pepper and cook for 5-6 minutes or until the veg has started to soften.
- Add the ginger and cook for a couple of minutes, followed by the vegan stock, ground nutmeg, and orange zest (half an orange). Stir well, bring to a gentle simmer, and cook for around 10 minutes or until the carrots have completely softened.
- Once the carrots have softened, add the orange juice (full orange) and any extra nutmeg to taste.
- Turn off the heat and blend until smooth using a hand blender. For an even smoother final soup, transfer to a larger blender (working in batches if necessary).
- Adjust the seasoning and serve with homemade cashew cream and fresh parsley or coriander.
Notes
- Vegan Carrot and Coriander Soup
- Pumpkin and Sweet Potato Soup
- Smoky Butter Bean Soup
- Pinto Bean Soup with Chilli and Lime
- BBQ Grilled Carrots
- White Bean Soup with Lemon and Parsley
- Easy Vegan Pea and Mint Soup
- Broccoli and Potato Soup with Tarragon
Nutrition
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Sara
Tasty and healthy, love it and made loads to keep in the freezer.
The Pesky Vegan
Cheers Sara, definitely worth making batches of soups like these!