Everyday Eileen

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Carrot Coconut Soup

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Today, I’m so excited to be sharing one of my favorite soups, coconut carrot soup! I do eat soup throughout the year! Once the fall hits, we ramp up the amount of soup we eat! Besides the fact that we usually eat healthy soups, they are a great way to get veggies into the diet without even trying!

Carrot Coconut Soup topped with pepitas and chopped herbs in a white bowl.

 

I love that this carrot coconut soup is super healthy, vegan, and low carb! It is ready in no time and easy to prepare! Also, a great soup to put into a meal plan, carrot soup keeps well in the fridge!

Years ago, the hubs and I were on a trip for one of our kids who was competing in their National Track Event! Oh my, it was held in Upstate New York and it was freezing!

I don’t know about you, but I use those apps that rate the restaurants and hotels when we travel! Being a foodie, I am obsessed with making sure we eat well when we travel!

The app directed us to this old Tavern in the town and boy was it right! The Tavern had amazing food. This is where I enjoyed carrot coconut soup for the first of many times! When we got home, I had to recreate it! I have to say the hubs loves it and so does all the family!

The soup is full of flavor from carrots, sweet potato, and fresh ginger! It is a hearty soup, you know, stick to the bones, make you all warm inside kind of soup! We just love it!

Ginger has so many health benefits such as reducing inflammation, so anytime I can add it into a dish, it is in!  The ginger adds a little zing, yup that’s my description, to the soup!  As always, add your salt and pepper to your taste.

How long can Carrot Coconut Soup keep in the refrigerator?

This soup keeps well for about 3 – 4 days. I will say this soup is even better the second day! This can be included in a meal plan and eaten throughout the week.

What can I pair with Carrot Coconut Soup?

Looking for something else, I love these recipes from some of my favorite food bloggers:

 

Can you freeze Carrot Coconut Soup?

I have frozen this soup, the texture changes slightly after it defrosts. This soup can be made up to step 4, frozen, and when ready to eat, defrost and add the coconut milk then.  That has worked better for me!

Which restricted diets or eating choices can enjoy Carrot Coconut soup?

This soup is great for just about anyone. It is

  • dairy-free
  • gluten-free
  • nut-free
  • vegan
  • whole 30
  • Paleo

It’s not a recipe without me sharing faqs if I have them:

Nutrition FAQS of Carrots:

  • Carrots are rich in fiber
  • They are an antioxidant-rich veggie.
  • When carrots are cooked, they release more beta-carotene.
  • Beta-carotene converts to vitamin A in the body.

Carrot coconut soup in a white bowl on a serving plate, topped with chopped parsley and pepitas!

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Thank you so very much for being apart of Everyday Eileen!

Tools you may need to make Carrot Coconut Soup:

 

How to Make Carrot Coconut Soup: 

  1. In a Dutch Oven, over medium heat, add coconut oil! Add in onions, garlic, and ginger. Saute for a few minutes to sweat the onions.
  2. Add in the sweet potatoes and carrots. Chopped carrots and celery added to sauteed onions and celery to make carrot coconut soup
  3. Pour in the vegetable stock. Season with the herbs. chopped carrots and veggies in vegetable broth simmering to make carrot coconut soup
  4. Simmer for about 30 minutes, veggies should be fork tender.
  5. Use an emmersion blender and puree soup.
  6. Add in coconut milk. Simmer for about 5 minutes
  7. Use an emmersion blender and puree soup.
  8. Check the seasoning, reseason if needed.

It’s always awesome seeing your recreations of my recipes! When you make any of my recipes, tag me on Instagram #everydayeileen or @everyday_eileen

         

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Originally published October 17, 2015. The article has been updated with new photos, content and the recipe has also been updated.

Love this recipe, it would be awesome if you give it a 5-star rating and share comments below!

Hearty carrot coconut soup in a white soup bowl topped with pepitas and chopped herbs
5 from 9 votes
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Carrot Coconut Soup

A delicious creamy carrot soup that gets its creaminess and extra flavor from the coconut milk. Adding in some freshly grated ginger adds not only a health benefit but a little zing! An extra boost of vegetables and flavor from a chopped sweet potato adds an extra dimension of flavor to this soup!
Course Appetizer, Main Dish
Cuisine American, Vegan, Vegetarian
Keyword fall/winter comfort soup
Prep Time 15 minutes
Cook Time 40 minutes
Total Time 55 minutes
Servings 8 servings
Calories 164 kcal
Author Eileen xo

Ingredients

  • 1 tsp coconut oil
  • 1 large onion, minced
  • 2 cloves garlic, minced
  • 1 tsp grated ginger
  • 1 large sweet potato, peeled and chopped
  • 5 cups carrots, peeled and chopped
  • 4 cups fat-free vegetable stock
  • 1 cup water
  • 2 stalks celery, chopped
  • 13.5 ounce can of unsweetened coconut milk see Note !
  • 1/2 teaspoon ground thyme
  • 1/2 teaspoon cumin
  • salt and pepper to taste
  • chopped parsley, optional garnish
  • pepitas, optional garnish
US Customary - Metric

Instructions

  1. In a Dutch oven or stockpot, over medium heat, melt the coconut oil. Once melted, add in the minced onions, minced garlic, and grated ginger. Saute and stir occasionally for about 5 minutes to soften up the vegetables.

  2. Stir in the chopped sweet potato, carrots, and celery. Continue to stir occasionally for another 5 minutes to blend the flavors together. 

  3. Pour in the fat-free vegetable stock and water, place the lid on the pot. Add in ground thyme and cumin. Season with salt and pepper to taste. Simmer until veggies are fork tender. Approximately 30 -35 minutes. Use an immersion blender, to blend the soup until smooth

  4. Add the coconut milk, and heat through for another 5 minutes. Use an immersion blender, to blend the soup until smooth. Check the seasoning, reseason if necessary.

  5. Serve immediately in soup bowls, if desired can garnish with fresh chopped parsley and pepitas.

Recipe Notes

Note 1: If Whole 30, use Thai Brand or any Whole 30 compliant coconut milk.

  • This carrot soup keeps in the fridge for about 3-4 days well covered in the fridge. 
  • If you want to freeze the soup, I found it best to prepare the soup up to Step 3. Freeze the soup. When the soup is defrosted, continue with Step 4.
  • I am not a registered dietician, I do my best to provide the most accurate nutritional values. Any nutritional data I provide is an approximation. Actual dietary information can vary based on ingredients and portion sizes
 
Nutrition Facts
Carrot Coconut Soup
Amount Per Serving (1 cup)
Calories 164 Calories from Fat 108
% Daily Value*
Total Fat 12g 18%
Saturated Fat 10g 50%
Cholesterol 0mg 0%
Sodium 543mg 23%
Potassium 435mg 12%
Total Carbohydrates 14g 5%
Dietary Fiber 3g 12%
Sugars 7g
Protein 2g 4%
Vitamin A 273.6%
Vitamin C 9.7%
Calcium 4.4%
Iron 6.8%
* Percent Daily Values are based on a 2000 calorie diet.

Pin Carrot Coconut Soup to make anytime here:

Coconut carrot soup topped with pepitas and fresh chopped parsley.

 

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Comments

  4. It’s a good thing I was at the grocery store today and picked up a bunch of carrots. The Carrot Coconut soup sounds delicious and I’ve been craving something a little different for dinner. A soup and salad would be perfect tonight. Thank you for sharing!!

    Reply

  11. Yum, I have never made a homemade soup before. This was easy and so good. My boyfriend loved it. Thank you for such a great recipe.

    Reply

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  17. I have never had coconut carrot soup before. I think this is one of those soup to have on a snowy or rainy day. This would put the energy back in your step.

    Reply

  26. I have to make this recipe. Carrot and ginger are my favorite veggies to juice along with an apple and lemon, but this looks simply amazing. I love that you added the sweet potato to add to the thickness and creaminess of the soup. Thank you for sharing.
    Chanelle recently posted…9 Foods That Smash Fatigue

    Reply

  38. That sounds delightful! Carrots are normally sweet and coconut would enhance that. I love that people are using coconut in their recipes now, it makes dishes more flavorful!

    Reply

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