Vegan Carrot Ginger Soup

Carrot soup in white bowls

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Creamy pureed vegan carrot soup made with apples, ginger, coconut milk, balsamic vinegar and maple syrup.


  • 2 tablespoons oil
  • ½ medium yellow onion, peeled and diced
  • 8 medium carrots, peeled and sliced (about 5 cups)
  • 1 medium apple, cubed, skins on (about 1 cup)
  • 2-inch piece fresh ginger, peeled and minced
  • 1 ½ teaspoons coarse salt
  • 1 teaspoon ground nutmeg
  • ¼ teaspoon ground black pepper
  • ¼ teaspoon cayenne pepper
  • 3 cups unsalted vegetable stock
  • ½ cup full fat canned coconut milk
  • 1 ½ tablespoons balsamic vinegar
  • 3 tablespoons maple syrup


  1. Heat the oil to medium in a stock pot or Dutch oven. Add the onion and sauté 4-5 minutes. Stir in the carrots and apple and sauté another 2-3 minutes. Stir in the ginger, salt, nutmeg, black pepper and cayenne.
  2. Add the stock and bring to a simmer for about 15-20 minutes, stirring occasionally, until vegetables are very soft. Use an immersion blender to puree soup until very smooth. Stir in the coconut milk, balsamic vinegar and maple syrup. Taste and adjust seasoning, if necessary.


Cooking Tip: If you don't have an immersion blender, you can use a regular blender to puree the soup. Let soup slightly cool, then carefully transfer it into a blender. If the soup is steaming, remove the plastic knob on the lid and place a kitchen towel over it as you blender to allow some of the steam to escape.

Substitution Tip: Try 6 cups cubed butternut squash or sweet potato instead of carrots.