Carrot Ginger Soup

Name: Carrot Ginger Soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 2 tablespoons coconut oil (or any other oil); 1 sweet onion (diced); 3-4 garlic cloves (chopped); 1.5- inch knob ginger (peeled and minced); 1 pound carrots (peeled and chopped); 1 medium sweet potato (peeled and chopped); 4 cups low-sodium broth or stock; Kosher salt and pepper (to taste); 1 teaspoon red pepper flakes; plain yogurt (optional, to taste)

By Rena Awada, nutritionally reviewed by Ella Davar RD

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Dec 25, 2025

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This creamy Carrot Ginger Soup is packed with the fragrant flavor of ginger and garlic. Featuring carrots and sweet potato simmered in broth and blended until velvety. Served up with a swirl of yogurt to bring it all together.

A white bowl of carrot ginger soup swirled with yogurt.

The warming flavors and vibrant color of this soup make it perfect for a cold evening, served with a side of crusty bread for dipping. It’s naturally gluten-free and vegan (if you use coconut yogurt for swirling), and it gets its luscious texture from blending the simmered veggies until smooth.

For more creamy, veggie-based soups, try my recipes for Roasted Cauliflower Soup and Thai Sweet Potato Carrot Soup.

Recipe Overview

Skill Level

Beginner

Prep Time

10 mins

Cook Time

25 mins

Ingredients Needed

Below are the ingredients you’ll need to make Carrot Ginger Soup. The full quantities are listed on the recipe card further down the post.

Coconut oil: You may also use Olive oil or avocado oil.
Sweet onion: The mild flavor of a sweet onion forms the flavorful base for this soup. You can use a yellow onion or a couple of shallots instead for a more pungent taste.
Garlic cloves: I use fresh garlic for the best flavor in this soup. You can use pre-chopped garlic to cut down on prep time.
Ginger: Fresh ginger is key to the soup’s aromatic flavor. Use the edge of a spoon to remove the outer skin, then mince the ginger.
Carrots: Bringing sweetness and a creamy texture to this vibrant soup. You can use pre-sliced, frozen carrots here if you like.
Sweet potato: The sweet potato flavor complements the earthy carrots in this soup, making it more satisfying. You can replace it with a few extra carrots or peeled chunks of butternut squash for a lower-carb version.
Broth or stock: You can use vegetable stock to keep things vegetarian or go with chicken broth for a richer taste. Either way, always use a low-sodium broth/stock so you can control the salt level in the soup.
Kosher salt, black pepper, and Red pepper flakes
Plain yogurt: An optional swirl of yogurt in each bowl of soup adds some creaminess and tang. To keep things vegan, unflavored coconut yogurt works great.

How to Make Carrot Ginger Soup

process shot of adding the sweet potatoes and carrots in a pot and mixing.

Step 1: Heat the coconut oil in a pot over medium heat. Sauté the onion, garlic, ginger, and carrots for 5 minutes. Add the sweet potato and the stock. Bring the soup to a boil, then reduce to a simmer.

Step 2: Simmer the soup for 15 minutes, or until the veggies are tender.

process shot to add the broth over the veggies in the pot and mixing.

Step 3: Once the soup is done cooking, remove it from the heat.

Step 4: Using a handheld blender, carefully blend until smooth.

process shot of serving the carrot ginger soup in a bowl and topping with yogurt.

Step 5: Serve the soup warm, with a dollop of yogurt, if desired. Garnish with dried chili flakes.

Variations & Tips

For extra richness, replace 1/2 cup of broth with the same volume of coconut milk as the soup simmers.
Want an easy flavor boost? Add 1-2 tablespoons of red Thai curry paste to the soup when you blend it.
Replace the onion with a cleaned, sliced leek for a sweeter, milder flavor.
For an Indian twist, add two teaspoons of garam masala and 1/2 teaspoon ground turmeric to the soup as it simmers.
To bulk it up, add 1/4 cup of split red lentils to the soup as it simmers (add them before the soup is blended). Let the soup simmer for 20 minutes before blending to make sure the lentils are fully cooked.
For a fresh flavor, finely grate the zest of an organic orange and add to the soup as it simmers.

A white bowl of carrot ginger soup with chili flakes and a spoon.

Common Questions

How do I store it?

Allow the soup to cool, then transfer to an airtight container. Store in the fridge for up to 3 days, or in the freezer for up to 3 months. If frozen, defrost overnight in the refrigerator before reheating.

How do I reheat it?

Warm the soup in a pot over a medium-low heat on the stove until piping hot. Alternatively, reheat individual portions of soup in a microwave-safe bowl in the microwave until piping hot throughout.

Do I need to peel the carrots?

The skin of unpeeled carrots may lend a slightly bitter flavor and less smooth texture to the finished soup, so I do recommend peeling them first.

How do I fix bland carrot soup?

If the soup tastes bland, adding a bit more salt or a squeeze of lemon/lime juice can be just the ticket to boosting the flavors.