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Hearty carrot coconut soup in a white soup bowl topped with pepitas and chopped herbs
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5 from 1 vote

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 164kcal
Author Eileen xo


  • 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
  • ½ teaspoon ground thyme
  • ½ teaspoon cumin
  • salt and pepper to taste
  • chopped parsley, optional garnish
  • pepitas, optional garnish


  • 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.
  • Stir in the chopped sweet potato, carrots, and celery. Continue to stir occasionally for another 5 minutes to blend the flavors together. 
  • 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
  • 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.
  • Serve immediately in soup bowls, if desired can garnish with fresh chopped parsley and pepitas.


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


Serving: 1cup | Calories: 164kcal | Carbohydrates: 14g | Protein: 2g | Fat: 12g | Saturated Fat: 10g | Cholesterol: 0mg | Sodium: 543mg | Potassium: 435mg | Fiber: 3g | Sugar: 7g | Vitamin A: 13680IU | Vitamin C: 8mg | Calcium: 44mg | Iron: 1.2mg