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Categories Staying Healthy

Sweet Potato Carrot Ginger Soup With Coconut Milk

Author December 20, 2023

Indulge in the warmth and richness of a bowlful of goodness with this Sweet Potato Carrot Ginger Soup. Bursting with flavours and packed with nourishment, this velvety soup is a delightful blend of sweet potatoes, carrots, and the zing of ginger, all complemented by the creaminess of coconut milk and the aromatic addition of curry powder. This recipe is a great option for those seeking dairy-free, gluten-free soups.

A perspective shot capturing two bowls of vibrant orange-hued soup adorned with seeds, ginger strips, and chilli flakes, complemented by white flowers in the background.
Indulge in the comforting warmth of this Creamy Vegan Ginger Carrot Soup, a delightful plant-based creation.

Embedded in the rich tapestry of South Asian flavours, this wholesome carrot ginger soup transcends mere taste—it’s a tribute to my culinary heritage. Spice blends like curry powder have woven through my cooking life, starting from the kitchens of my childhood and continuing through my journey as a dietitian, infusing depth and health benefits into every dish.

I frequently get requests for meatless meals, especially for vegan lunch ideas. Let me steer your attention toward these delectable options: the vibrant and tasty Roasted Pumpkin Arugula Salad, the Indian-spiced Butternut Squash Chickpea Vegetable Curry to add a punch to your afternoon, and for a refreshing cold lunch, consider the top-notch choice of the Moroccan-Inspired Oven Roasted Vegetables Salad With Quinoa. They’re all fantastic picks to elevate your lunch game!

Perspective shot of an orange-hued soup in a bowl, garnished with pumpkin seeds, chilli flakes, and ginger strips. Another bowl of soup and white flowers are visible in the background.

In your search for anti-inflammatory soups, I am thrilled to share that this carrot ginger soup is a standout choice. As I gear up for the final episode of “Shahzadi’s Fall Five Faves” Series on The Morning Show Canada, this soup will be the star recipe — embodying both comfort and nutrition.

Nutrition highlights

Discover the wonders of the best carrot ginger soup recipe—every single sip is a treasure trove of health-promoting ingredients.

  • Beta-carotene Boost: Imagine sweet potatoes and carrots teaming up as your dynamic duo for vision and immune health. Loaded with beta-carotene, they’re your body’s loyal allies.
  • Ginger’s Magic: Ginger brings more than just zing! It’s a behind-the-scenes inflammation warrior, helping to fight inflammation in the body — a cornerstone of many chronic conditions like type 2 diabetes, heart disease and some types of cancers.
  • Plant-based Fats: The fats from coconut milk and coconut oil play a key role in helping the body absorb fat-soluble vitamins like vitamins A and E found abundantly in carrots and sweet potatoes.


Sweet Potato Carrot Ginger Soup With Coconut Milk

Ingredients you’ll need

Prepare your kitchen for a flavorful adventure!

Assortment of food ingredients: sweet potato, carrots, onion, spices, herbs, stock, and coconut milk styled in a tray.
Here’s the lineup of ingredients you’ll need to make this ginger carrot soup:
Two bowls containing chopped sweet potato and carrots, placed beside white flowers.
Dice the veggies into medium-ish chunks.
  • Coconut oil
  • Minced garlic
  • Diced onion
  • Dried red chillies
  • Sweet potato
  • Chopped carrot
  • Ginger slices
  • Curry powder
  • Vegetable stock
  • Coconut milk
  • Freshly chopped cilantro
  • Zest and juice of lime
  • Sea salt

How to make it

Crafting this carrot ginger soup is a breeze—follow this step-by-step visual guide for an easy culinary journey.

A cooking pot on a mobile cooktop containing sautéed chopped onion and dried red chillies.
Step 1: Sauté aromatics. In a large pot over medium heat, melt the coconut oil. Add garlic, onion, ginger and red chillies. Sauté until the onions turn translucent.
A cooking pot filled with diced carrots and sweet potato chunks sprinkled with powdered spices.
Step 2: Add vegetables and curry powder. Toss in the sweet potato, carrots, and curry powder. Stir well to coat the vegetables.
A cooking pot filled with diced sweet potato and carrot chunks in stock, with a wooden spoon submerged in it.
Step 3: Simmer with stock. Pour in the vegetable stock. Bring to a boil, then cover and simmer until vegetables are tender. This usually takes about 15 minutes.
Top-down view of a pureed soup in a cooking pot on a mobile cooktop, surrounded by ramekins and a can of ingredients.
Step 4: Blend to smoothness. Once the vegetables are tender, use an immersion blender or transfer the mixture to a regular blender to puree until smooth.
Pureed soup in a cooking pot topped with a heap of chopped herbs, coconut milk and lime zest.
Step 5: Incorporate flavour boosters – Stir in the coconut milk, cilantro, salt, lime juice and zest letting the flavours meld together over low heat for a couple of minutes.
An angled view of an orange-coloured soup in a bowl, crowned with sunflower seeds, ginger strips, and chilli flakes, set against a backdrop of white flowers.
Step 6: Garnish and serve. Garnish with pumpkin seeds, red chilli flakes and thin strips of fresh ginger (optional – but highly recommended!).

For a complete list of ingredient measurements and detailed step-by-step instructions, you can find everything you need in the printable recipe card located at the bottom of this post.

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Nutrition note

This soup’s combination of sweet potatoes, carrots, and ginger offers a powerful blend of antioxidants, fibre, and anti-inflammatory properties. Consuming these ingredients regularly can support your body’s immune system, aid digestion, and promote blood sugar control and overall gut health.

Substitution do

To craft a variety of creamy vegan soups and infuse diverse flavours, explore the option of substituting sweet potatoes with butternut squash or pumpkin for a slightly different taste profile. Both offer a naturally sweet element to the soup, maintaining its creamy texture and nutritional benefits while introducing a nuanced twist to the overall flavour profile.

Commonly ask question (You asked:)

How do you balance sweetness in carrot soup?

Balancing sweetness in carrot soup involves several methods.

  • Contrasting Flavors: Incorporate ingredients with contrasting tastes such as citrus juice (lemon or lime) for acidity, spices for a touch of heat, or savoury elements like onions, garlic, or herbs such as cilantro, thyme or rosemary to counteract the sweetness of carrots.
  • Salt for Balance: Adding salt can help balance and enhance the overall flavour profile, ensuring the soup doesn’t taste overly sweet.

Food safe storage

This coconut carrot curry soup is a fridge-friendly champ, holding up well for about 3 days. Just pop it into an airtight container, and when you’re ready for a cozy meal round two — gently warm it up on the stove. If it’s thicker than you fancy, add a splash of water or stock to get that perfect consistency.

Top-down view of two bowls of soup, each garnished with seeds, ginger strips, and chilli flakes, arranged on placemats alongside white flowers.

If you give this ginger carrot soup with coconut milk a go, I’d love to hear about your experience! Drop a rating, share a comment, and if you’re on Instagram, snap a pic and tag me @DesilicousRD. Your creations truly bring a smile to my day!

Desi~liciously Yours, Shahzadi

This Wholesome Meal Plan is 100% animal product free and VEGAN. You will learn how to maximize your intake of healthy whole grains, a rainbow of vegetables, fruits and legumes – all while minimizing refined sugars and oils. Say hello to a nutrient-packed and delicious eating plan to support your healthy lifestyle and commitment to our planet’s health.

Perspective shot of an orange-hued soup in a bowl, garnished with pumpkin seeds, chilli flakes, and ginger strips. Another bowl of soup and white flowers are visible in the background.

Print

Sweet Potato Carrot Ginger Soup With Coconut Milk

Indulge in the warmth and richness of a bowlful of goodness with this Sweet Potato Carrot Ginger Soup. Bursting with flavours and packed with nourishment, this velvety soup is a delightful blend of sweet potatoes, carrots, and the zing of ginger, all complemented by the creaminess of coconut milk and the aromatic addition of curry powder. This recipe is a great option for those seeking dairy-free, gluten-free soups.
Course Soup
Cuisine Indian
Diet Diabetic, Gluten Free, Halal, Hindu, Low Calorie, Low Fat, Low Lactose, Low Salt, Vegan, Vegetarian
Keyword carrot soup, coconut milk, soup, sweet potato
Health Benefit Anti-Inflammatory, Immune Supporting
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 4 servings
Calories 179kcal
Author Shahzadi Devje
Cost $5

Equipment

  • 1 hand blender

Ingredients

  • 1 tbsp coconut oil extra virgin, cold-pressed, organic
  • 2 tsp garlic freshly crushed
  • 2 tsp ginger fresh, finely chopped
  • 1 onion medium, finely chopped
  • 2 dried red chillies large
  • 1 sweet potato large, peeled, diced into small chunks, 450 g
  • 2 carrots medium, peeled, diced into medium pieces, 170 g
  • 2 tsp curry powder homemade is best
  • 3 cups vegetable stock no added salt
  • 2 cups coconut milk
  • ½ cup cilantro leaves and stems, finely chopped
  • 1 lime juice
  • ½ tsp lime zest
  • 1¼ tsp salt sea salt

Garnish (optional)

  • 2 tsp chilli flakes
  • ¼ cup pumpkin seeds plain
  • 3 inch ginger fresh, peeled and sliced into thin strips

Instructions

  • Heat coconut oil in a pot over medium heat.
  • Sauté onion, garlic, ginger and chillies for about 3 minutes until fragrant.
  • Add chopped sweet potatoes, carrots, and curry powder. Stir to coat the vegetables.
  • Pour in the vegetable stock and bring to a boil. Cover and simmer on medium heat for 15-20 minutes or until the veggies are tender.
  • Using an immersion blender or regular blender, blend the soup until smooth.
  • Stir in the coconut milk, cilantro, salt, lime juice and zest letting the flavours meld together over low heat for a couple of minutes.
  • Transfer into bowls and garnish with thin strips of fresh ginger, pumpkin seeds and chilli flakes.

Video

https://youtu.be/0eCvl7zTVxcVideo can’t be loaded because JavaScript is disabled: Sweet Potato Carrot Ginger Soup With Coconut Milk (https://youtu.be/0eCvl7zTVxc)

Notes

Food safe storage

  • This coconut carrot curry soup is a fridge-friendly champ, holding up well for about 3 days. Just pop it into an airtight container, and when you’re ready for a cozy meal round two — gently warm it up on the stove. If it’s thicker than you fancy, add a splash of water or stock to get that perfect consistency.

Substitution do

  • To craft a variety of creamy vegan soups and infuse diverse flavours, explore the option of substituting sweet potatoes with butternut squash or pumpkin for a slightly different taste profile. Both offer a naturally sweet element to the soup, maintaining its creamy texture and nutritional benefits while introducing a nuanced twist to the overall flavour profile.

Nutrition

Calories: 179kcal | Carbohydrates: 26g | Protein: 4g | Fat: 8g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Trans Fat: 0.003g | Sodium: 826mg | Potassium: 497mg | Fiber: 5g | Sugar: 9g | Vitamin A: 13562IU | Vitamin C: 11mg | Calcium: 211mg | Iron: 2mg

The post Sweet Potato Carrot Ginger Soup With Coconut Milk appeared first on Shahzadi Devje, Desi~licious RD.