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Carrot Soup

Deeply flavored, thick, creamy, and nutritious Carrot Soup is made with good-for-you ingredients like plenty of veggies, vegetable broth, and coconut milk! Naturally vegetarian, naturally gluten free, and easy to make vegan.
Course Dinner, Main Course, Side Dish, Soup, Vegetarian
Cuisine American, Vegetarian
Keyword carrot soup
Prep Time 30 minutes
Cook Time 30 minutes
Total Time 1 hour
Servings 6 servings
Calories 147kcal
Cost $4.59


  • 2 tablespoons EACH: coconut oil, unsalted butter
  • 1/2 cup (67g) finely diced shallots (~2-3 shallots)
  • 1 cup (35g) finely diced yellow onion (~1 onion)
  • 1 tablespoon EACH: minced garlic, minced ginger (~3 cloves; 1-inch piece)
  • 1 teaspoon yellow curry powder
  • 1/4 teaspoon ground coriander
  • Fine sea salt and freshly cracked pepper
  • 1 tablespoon red curry paste (See Note 1)
  • 3 and 1/2 cups (490g) coarsely chopped carrots (~9-11 carrots)
  • 6 cups (1280g) quality vegetable stock (like Swanson)
  • 1 can (13.5 oz.; 400mL) regular (not lite) coconut milk (See Note 2)
  • Optional topping: roasted and salted pepita (pumpkin) seeds)


  • SAUTE AROMATICS: In a large pot, melt the butter and coconut oil (measure coconut oil when solid) over medium heat. Once melted, add in the finely diced shallots, finely diced onion, minced garlic and minced ginger. Sauté until very tender and aromatic, about 8-10 minutes. Reduce the heat if anything is burning; they should just be softening and getting fragrant.
  • SEASONINGS: Add in the yellow curry powder, ground coriander, salt and pepper (to taste; I add 1/4 teaspoon each), and red curry paste. Stir and sauté for 1-2 minutes until fragrant.
  • CARROTS: Add in the carrots and the vegetable stock. Increase the heat and bring to a boil. Once boiling, reduce the heat to medium-low and simmer until carrots are tender and easily pierced with a fork, about 15-20 minutes.
  • BLEND: Once carrots can be easily pierced with a fork, carefully transfer the soup (in batches if needed) to a blender or food processor. Puree the soup (See Note 3) and then return the smooth soup to the pot over medium-low heat. Add in the full can of coconut milk and stir until smooth. Season to taste with salt and pepper (I add in another 1/4 teaspoon of each here). Serve, garnished with pepita seeds if desired.



Note 1: I use Thai Kitchen® red curry paste and Simple Truth® organic yellow curry powder.
Note 2: We're looking for shelf-stable canned (not refrigerated) coconut milk. I recommend full-fat (not lite) for the creamiest texture and most robust flavor. Give the can a brisk whisk with a fork before adding into the soup. We did test this soup with lite coconut milk and while it worked fine, it was less creamy and the carrot flavor was a lot stronger.
Note 3: When blending, make sure to secure the lid on tightly and then select the “soup” or “hot” cycle. Increase speed slowly and watch it carefully to avoid soup exploding out or over. Remove the lid carefully as it will likely release a burst of steam. If your blender doesn’t have a hot/soup setting, you can compensate by replacing the blender lid with a folded towel and holding it in place with your hands. This will help reduce steam pressure. While an immersion blender can be used, I highly recommend a high powered blender for the ultimate smooth and creamy carrot soup!


Serving: 1serving | Calories: 147kcal | Carbohydrates: 24g | Protein: 2g | Fat: 6g | Saturated Fat: 4g | Sodium: 1046mg | Potassium: 575mg | Fiber: 5g | Sugar: 12g | Vitamin A: 23954IU | Vitamin C: 13mg | Calcium: 65mg | Iron: 1mg