This creamy orange carrot soup with coconut milk is indulgent, healthy, and full of flavor! Made with anti-inflammatory, vegan, paleo, and low-carb ingredients, this plant-based soup is nourishing and comforting and is definitely bound to transform your fall and winter dinners.
We are a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and affiliated sites, at no extra cost to you.
Jump to:
why this recipe works
- Simple, creamy and delicious - this delicious and creamy coconut orange carrot soup with ginger is made in less than 30 minutes so you will be able to get lunch or dinner on the table within minutes!
- AIP friendly - ginger contains anti-inflammatory properties, aids with digestion, and is useful against nausea. Coconut milk contains numerous health benefits such as assisting with weight loss, strengthening the hair and nails, and is also great for the gut. Carrots are high in Vitamin C and contain high beta-carotene levels.
- Readily-available ingredients - all the ingredients are readily available to purchase in your local stores.
- Versatile - this orange carrot soup can be made with frozen carrots without compromising on taste if that is what you have available.
- Dairy-free and gluten-free - it is dairy-free and gluten-free which means it is perfect, if you have these special dietary requirements or restrictions. It is also vegan.
ingredients
This is a summary of the ingredients you will need to make this recipe:-
one shallot or half an onion – adds a wonderful aroma and works perfectly in enhancing the flavor.
carrots – any variety of carrots such as rainbow carrots, will do. Also, feel free to use fresh or frozen ones.
ginger – I recommend using fresh ginger for the best flavor, also to benefit from the natural anti-inflammatory properties of this wonderful root.
garlic – fresh garlic is best because it gives this soup so much flavor, but ground garlic powder will also work.
orange – you will require both the juice and the zest (rind).
oil – I use olive oil, but avocado and coconut oil are great alternatives.
vegetable stock and some salt to taste – use store-bought vegetable stock or simply make your own. I actually prefer making my own because I can always control the salt levels this way.
coconut milk – use full-fat canned coconut milk (feel free to make your own, so as to make it special-diet and AIP compliant). Coconut milk is also a great alternative to dairy-free milk and is easily available in most grocery stores nowadays.
how to make it
To make this soup, you will require a medium-sized pot. I always prefer deeper pots as I feel it is much easier to work with, without having to splatter about.
First, prepare the fruit and vegetables- wash and peel the carrots and shallot. Dice the ginger and mince the garlic. Next, grate the peel and squeeze the juice from half an orange then set this aside.
Add two tablespoons of extra virgin olive oil, allow this to heat.
Sauté the shallot, garlic, and ginger. Fry uncovered for 2-5 minutes until translucent and fragrant. You can add a tablespoon or two of vegetable stock to prevent the garlic and ginger from sticking to the pot and burning.
Next, add the carrots then use a wooden spoon to combine.
Stir in the stock then cover the pot and let simmer for about 15 minutes. Next, check whether the carrots are done after about 10 minutes by pricking one with a fork or using a wooden spoon to see whether the carrots are soft and break easily.
Finally, once the carrots are well done, stir in the coconut milk then use an immersion blender to process until smooth and creamy. Also, don't worry if you do not have an immersion blender. Simply transfer the soup to a normal blender and blend until smooth. Add the orange juice, grated orange zest, or rind, and adjust accordingly for salt.
Serve into bowls or deep plates. Garnish your orange carrot soup with some chopped chives, coconut cream, or your favorite herbs and spices.
ginger carrot coconut soup calories
With only 311 calories per serving, this easy recipe is quite low on calories. A serving of this orange carrot soup has 14 g net carbs, 3g of protein, and 28 g of healthy fats. It also has a whopping 16 mg of Vitamin C!
frequently asked questions
You can eat a variety of things with carrot soup such as grain-free crackers, roasted root vegetables, leafy greens, proteins, and much more.
It can be tricky to eat carrots on a keto diet. Instead of carrots, make this soup keto-compliant by using just a few carrots and substituting the rest with cauliflower or celery.
useful tips from my kitchen
- Variations - use more onions or shallots for a more intense flavor. I know there are lots of people who do not like the taste of coconut milk out there. So by all means, feel free to substitute it with regular milk.
- Consistency - make it lighter by adding an extra cup of vegetable stock or water, if you find it too thick. To make it thicker, stir in 1-2 tablespoons of tapioca or arrowroot starch that has been mixed with an equal amount of water.
- Storing – store in an airtight container in the refrigerator for three to four days. To freeze, transfer the creamy orange carrot soup to a freezer-safe container or bag and place it in the freezer for up to six months. When ready to use, allow it to thaw overnight in the refrigerator prior to reheating on the stove or microwave at a low to medium heat.
- Serving - carrot ginger soup goes well with regular toasted bread, baguettes, crackers, croutons or regular toasted versions of the same. Garnish with your favorite herbs or a pinch of chili flakes.
more soup and carrot recipes you will like
This recipe was originally written in April 2020 and updated and republished with recipe step photos on the 20th of September, 2021.
Great news, you have made it this far which means you probably made or are making this recipe! It would go a long way if you could leave a ⭐rating on the recipe card or comment in the comments section below.
Feel free to follow me on my social channels! Tag me @weeatatlast (formerly paleolowcarbkate) on Instagram, pin it on Pinterest, or like my Facebook for the latest updates! Don't forget to subscribe to my YouTube channel or Newsletter for regular recipe notifications!
📖 Recipe
Creamy Orange Carrot Soup with Coconut Milk | AIP-Friendly
Equipment
Ingredients
- 400 g carrots or approx. 1 pound
- 2 tablespoon extra virgin olive oil
- ginger (about 2 cm long)
- 1 shallot (or half an onion)
- 2 cloves of garlic
- 500 ml vegetable stock about 2 cups
- 1 can full-fat coconut milk
- ¼ cup orange juice and grated rind or zest of half an orange
- ¼ teaspoon salt or more to taste
- 1 tablespoon chopped chives or your favorite herbs, to garnish optional
Instructions
- Prepare the vegetables - wash and peel the carrots and shallots, dice the ginger and mince the garlic.
- Next, grate the peel and squeeze the juice from half an orange then set this aside.
- Add two tablespoons of extra virgin olive oil, allow this to heat.
- Sauté the shallot (or onion), garlic, and ginger. Fry uncovered for 2-5 minutes. You can add a tablespoon or two of vegetable stock to prevent the garlic and ginger from sticking to the pot and burning.
- Add the carrots then use a wooden spoon to combine.
- Stir in the stock then cover the pot and let simmer for about 15 minutes. Next, check whether the carrots are done after about 10 minutes by pricking one with a fork or using a wooden spoon to see whether the carrots are soft and break easily.
- Finally, once the carrots are well done, stir in the coconut milk then use an immersion blender to process until smooth and creamy. Don't worry if you do not have an immersion blender. Simply transfer the soup to a normal blender and blend until smooth. Add the orange juice, grated orange rind or zest, and adjust accordingly for salt.
- Serve into bowls. You can garnish your orange carrot ginger coconut soup with some chopped chives, coconut cream, or your favorite herbs and spices.
Notes
- Variations - use more onions or shallots for a more intense flavor. I know there are lots of people who do not like the taste of coconut out there. So by all means, feel free to substitute the coconut milk with regular milk.
- Consistency - make the soup lighter by adding an extra cup of vegetable stock or water, if you find it too thick. For a thicker soup, mix 1-2 tablespoons of tapioca or arrowroot starch with an equal amount of water then stir this mixture into the soup.
- Storing – This soup can be stored in an airtight container in the refrigerator for three to four days which means it is great for meal prep. To freeze, transfer the creamy orange and carrot soup to a freezer-safe container or bag and place it in the freezer for up to six months. When ready to reheat the soup, allow the soup to thaw overnight in the refrigerator prior to heating.
- Serving - carrot ginger soup goes well with regular toasted bread, baguettes, crackers, croutons, or regular toasted versions of the same. Garnish with your favorite herbs or a pinch of chili flakes.
