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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
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Appetizer, Soup
Cuisine Gluten-free, Vegan
Servings 4
Calories 142 kcal


  • 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)


  • 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 >


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.
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* The nutrition info below is for one serving, based on a total of four servings.


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
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