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  • Dairy Free
  • Nut Free
  • Vegan
  • Vegetarian

Vegan and Dairy Free Ginger and Carrot Soup

Dairy-free Ginger and Carrot Soup is a flavorful yet simple, vegan, and gluten-free soup that is packed with nutrition which can help you boost your immune system and overall health. Soups are known to be comfort food, and this light yet filling vegan carrot soup recipe is no exception. 

easy ginger and carrot soup 1322x2000

A Healthy homemade soup packed with nutrition 

Simple soups are the best comfort foods for a cold day. The simple ingredients in this flavorful Vegan Carrot Ginger Soup come together beautifully for a bright, filling, and healthy soup that is cozy and satisfying. 

Chopped fresh carrots and fresh ginger, with anti-inflammatory garlic and onion, and creamy coconut milk come together in a dairy-free delicious creamy soup. 

Sweet carrots are the main ingredient in this easy recipe and it’s a great source of beta carotene, fiber, vitamin K1, potassium, and antioxidants. They promote skin health, eye health, and digestive health and improve our immunity. 

Fresh ginger root is packed with antioxidants, aids digestion issues, and boosts the immune system. It’s a must-have during the cold and flu season in our home, especially in shakes with lemon and honey. 

Lemon is my all-time favorite ingredient. It’s a good source of Vitamin C and is great for weight loss, boosts the immune system, and may help to maintain health (if you use it often). Then there’s onion and garlic. I cut up these two ingredients and place them on a plate near my kids’ beds when they have a cold.

Ginger and carrots complement each other well in terms of taste. The taste of sweet carrots and the strong flavor of ginger come together to make a refreshing, tasty, and Creamy Vegan Carrot Ginger Soup.

This homemade soup is my kids’ favorite soup because it’s light, has bold flavors, and is a burst of color. I love it because it’s an easy recipe and an easy way to get all my family members to load up on healthy vegetables. The Dairy-Free Carrot Soup is the perfect way to brighten up those cold days. 

You can enjoy a warm bowl of this delicious vegan soup for lunch or with a salad as a weeknight meatless dinner during soup season. This low-calorie soup brings you comfort and the ultimate health benefits.

Key Ingredients


Sweet Carrots: Are the main ingredient and star of this perfect soup so make sure you buy the freshest ones you can find. 

Fresh ginger root: Imparts flavor and fragrance and adds a wonderful subtle spiciness and zing.

Coconut oil: Adds aroma and delicious flavor to the soup.

Vegetable broth (vegetable stock): Intensifies the vegetable flavor of the soup.

Tamari or soy sauce: Tamari is a gluten-free version of soy sauce and a great option in this recipe.

Garlic cloves: Enriches the soup with a deep taste and strong flavor.

Green onions: For depth of flavor. 

Coconut milk: The coconut milk doesn’t impart a coconut flavor but rather adds a creamy texture to the soup. 

Lemon juice: Adds a fresh and citrusy flavor and brightens the carrot soup.

Nutmeg: This is optional, but gives the soup a boost of flavor.

And salt and black pepper to season

Find the full printable recipe with specific measurements below.

Steps for Carrot Ginger Soup Recipe

Step 1: Sauté onions

 Heat a medium-sized soup pot over medium heat on the stove top. Add the coconut oil and chopped onions, and sauté onions until they are soft and translucent.

carrot and ginger soup onions

Step 2: Add garlic and ginger to pot 

Add minced garlic and grated fresh ginger to the sauteed onions and stir for 30 seconds until fragrant.

carrot and gingr soup with garlic

Step 3: Add carrots, vegetable broth and tamari to pot 

Add the sliced carrots, broth, tamari (or soy sauce), and bring to a boil. Reduce heat and simmer for 10-15 minutes (or until carrots are soft) then turn off the heat and allow soup to cool for a few minutes.

carrot and ginger soup with broth

Step 4: Puree the soup 

Transfer the soup to a regular blender and blend until creamy smooth, then return to the pot.

pureed ginger and carrot

Step 5: Stir in coconut milk, lemon juice and seasoning

Slowly stir in coconut milk then add lemon juice, nutmeg (optional), salt, and pepper. Adjust seasonings to your liking.

Step 6: Garnish and serve the delicious soup!

Serve as-is or garnished with chopped parsley, cilantro, or pumpkin seeds.

Prepare the Pumpkin Seeds for Garnish

Heat up a skillet on medium heat add 1/4 cup of pumpkin seeds. Stir until the seeds start to get slightly brown. Turn off heat and garnish the soup. This part is optional, but gives a great crunchy fall taste to the soup.

pumpkin seeds for ginger and carrot soup

How to store leftover Dairy-free Ginger and Carrot Soup 

  • Store cooled leftover dairy-free carrot soup in an airtight container in the fridge for a week. To reheat, simply add the remaining soup to a saucepan and stir on low heat until warm throughout.
  • You can also freeze this soup for up to 3 months. To enjoy it again, bring it to room temperature, then reheat it over the stovetop.

Expert Tips

  • Non-dairy milk options that you can use as a substitute for the can of coconut milk include cashew milk, flax milk, oat milk, or almond milk 
  • Coconut cream which is a bit creamier is also a great option to use instead of coconut milk. 
  • If you like a thinner soup, you can add more vegetable broth or coconut milk until the desired consistency is reached.
  • Use fresh ginger in this easy recipe because it has such a distinct, bold, and delicious flavor.
  • Puree the soup with an immersion blender. If using a stand blender or regular blender, let the soup cool first and blend in batches.

Recipe FAQs

What do l serve with the healthy carrot ginger soup?

You can enjoy this homemade soup on its own as a light lunch or serve it with crusty bread or a healthy salad like a Kale Salad or alongside Roasted Asparagus.

What can l use to garnish this soup? 

Garnish soup with chopped parsley, scallions, cilantro, pine nuts, or toasted pumpkin seeds for a little crunch.  You can also add swirled coconut milk or red pepper flakes for a spicy kick. 

spoon full of ginger and carrot soup 1331x2000

Here are some more amazing autumn to try out:

Other Soups to Try this Season

If you tried this Vegan and Dairy Free Ginger and Carrot Soup or any other recipe on my website, please leave a 🌟 star rating and let me know how you enjoyed it in the📝 comments below. I love hearing from you!

blended carrot and ginger soup in a bowl.

Vegan and Dairy Free Ginger and Carrot Soup

A dairy-free soup rich in Vitamin A and packed with anti-inflammatory properties.
5 from 1 vote
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Course: Appetizer, Dinner, Lunch
Cuisine: American, Soup
Diet: Vegan, Vegetarian
Allergy: Dairy Free, Nut Free, Vegan, Vegetarian
Total Time: 30 minutes
Calories: 297kcal
Author: Marina Rizhkov



  • 1 Tbsp coconut oil
  • ½ medium onion, chopped
  • 2 cloves garlic, minced
  • 2 Tbsp fresh ginger, grated
  • 4 cups vegetable broth
  • 3 cups carrot, chopped
  • 1 Tbsp tamari, or soy sauce
  • 14 oz coconut milk, canned
  • 1 Tbsp lemon juice, fresh
  • 1 dash nutmeg, optional
  • salt, to taste
  • ground black pepper, to taste
  • ¼ cup pumpkin seeds (optional)


  • Heat a medium-sized soup pot over medium heat. Add the coconut oil, chopped onions, and cook until onions are soft and trasnlucent.
    1 Tbsp coconut oil, ½ medium onion,
    soup pot with chopped onion and garlic.
  • Add garlic and ginger and stir for 30 seconds until fragrant.
    2 cloves garlic,, 2 Tbsp fresh ginger,
    sautéed chopped onion with coconut oil, and garlic.
  • Add broth, carrots, tamari or soy sauce, and bring to a boil. Reduce heat and simmer for 10-15 minutes (or until carrots are soft). Turn off heat and allow soup to cool for a few minutes.
    4 cups vegetable broth, 3 cups carrot,, 1 Tbsp tamari,
    vegetable broth with chopped onion, chopped carrots in a soup pot.
  • Add soup to a blender, blend until smooth, then return to the pot.
    ginger carrot soup in a soup pot blended.
  • Add coconut milk, lemon juice, nutmeg (optional), salt, and pepper. Adjust seasonings to your liking.
    14 oz coconut milk,, 1 Tbsp lemon juice,, 1 dash nutmeg,, salt,, ground black pepper,
    blended ginger and garrot soup in soup pot.
  • Serve as-is or garnished with chopped parsley, cilantro, or pumpkin seeds


  • For a less coconut taste use butter or ghee instead of coconut oil.
  • Pumpkin seeds are optional but recommended for a crunchy fall taste.


Calories: 297kcal | Carbohydrates: 20g | Protein: 3g | Fat: 25g | Saturated Fat: 22g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1022mg | Potassium: 594mg | Fiber: 3g | Sugar: 9g | Vitamin A: 16540IU | Vitamin C: 10mg | Calcium: 59mg | Iron: 4mg
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