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    Home » Recipes » Vegan Carrot and Ginger Soup with Orange

    Vegan Carrot and Ginger Soup with Orange

    Nov 24, 2021 by The Pesky Vegan | 2 Comments

    11 shares
    Jump to Recipe >
    Vegan Carrot Soup with Ginger Pinterest Pin

    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.

    Vegan Carrot and Ginger Soup in Bowl with Cream and Coriander

    For more vitamin-packed vegan soup recipes, check out this vegan pea and mint soup and smoky butter bean soup.

    I create new content every single week. Subscribe to keep in touch and get a free download of The Vegan Kitchen – My Top 10 Tips.

    Carrot, Ginger and Orange Soup in Bowl with Ingredients

    Jump to:

    • Nutrition 🌱
    • Thickening 🥕
    • Ingredients 📋
    • Step by step 📷
    • To serve 🍽️
    • FAQ ❓
    • Variations 🔀
    • Recipe 👨‍🍳

    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
    List of Ingredients to Make Carrot and Ginger Soup

    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.

    Chopped Carrots and Onion Frying in Large Pan

    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.

    Vegan Carrot Ginger Soup Cooking in Pan

    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).

    Blended Carrot Soup with Ginger

    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.

    Carrot Soup with Ginger and Orange Served with Vegan Cream and Coriander

    Recipe FAQ

    Should I add garlic?

    This recipe doesn't include garlic in order to avoid the potentially overpowering flavour, but feel free to add in a few cloves.

    Is this recipe gluten-free?

    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.

    How long will it keep?

    Store this carrot soup in the fridge for up to four days.

    Can carrot ginger soup be frozen?

    You can freeze this soup for up to six months. Defrost and reheat thoroughly before consuming.

    Variations and tips for carrot and ginger soup

    Long Overhead Shot of Carrot and Ginger Soup in Bowl with Ingredients
    • 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!

    Hey you – let me know what you think

    If you made this recipe and enjoyed it – or did anything differently – I'd love to hear from you down below in the comments 👇

    You can also find me and let me know on Instagram, Pinterest, and Facebook @thepeskyvegan 🌿

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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.

    Carrot, Ginger and Orange Soup in Bowl with Ingredients

    Vegan Carrot and Ginger Soup

    The Pesky Vegan
    With a vibrant colour and the flavours of nutmeg and orange, this vegan carrot and ginger soup is a low-calorie recipe that's healthy, dairy-free, and gluten-free.
    5 from 1 vote
    Rate this Recipe Print Recipe
    Prep Time 10 mins
    Cook Time 20 mins
    Total Time 30 mins
    Course Appetizer, Soup
    Cuisine Gluten-free, Vegan
    Servings 4
    Calories 142 kcal

    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)
    Prevent your screen from going dark

    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.
      📸 Recipe steps >
      📖 Table of contents >
    Rate this recipe 👇

    Notes

    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.
    Gluten-free: 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.
    Storage: You can store this soup in the fridge for up to four days or freezer for up to six months.
    If you liked this recipe, you might also enjoy:
    • 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
     
    * The nutrition info below is for one serving, based on a total of four servings.

    Nutrition

    Calories: 142kcalCarbohydrates: 25gProtein: 3gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 2gTrans Fat: 1gSodium: 396mgPotassium: 595mgFiber: 7gSugar: 13gVitamin A: 25133IUVitamin C: 28mgCalcium: 70mgIron: 1mg
    Nutrition Facts
    Vegan Carrot and Ginger Soup
    Amount Per Serving
    Calories 142 Calories from Fat 36
    % Daily Value*
    Fat 4g6%
    Saturated Fat 1g6%
    Trans Fat 1g
    Polyunsaturated Fat 1g
    Monounsaturated Fat 2g
    Sodium 396mg17%
    Potassium 595mg17%
    Carbohydrates 25g8%
    Fiber 7g29%
    Sugar 13g14%
    Protein 3g6%
    Vitamin A 25133IU503%
    Vitamin C 28mg34%
    Calcium 70mg7%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.
    Keyword ginger soup, healthy vegan soup, vegan carrot soup
    Did you make this recipe?Leave a comment down below or tag me on Instagram @thepeskyvegan along with the hashtag #thepeskyvegan

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      Recipe Rating




    1. Sara

      January 27, 2022 at 4:56 pm

      5 stars
      Tasty and healthy, love it and made loads to keep in the freezer.

      Reply
      • The Pesky Vegan

        January 27, 2022 at 4:59 pm

        Cheers Sara, definitely worth making batches of soups like these!

        Reply

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