Vegan Carrot Ginger Soup

Whenever I’m feeling sick or get into one of my “soup moods” (you know, where you only want soup for like a week)… this recipe is an easy go-to for me. I have always loved the taste of ginger and have been interested in taking advantage of it’s healing properties. It’s known to be great for everything from regulating digestion, easing nausea, and even protecting against disease with its natural antioxidants (Source). This recipe includes very basic ingredients and is a great choice for those healing or with weight loss goals in mind. I had been having bouts of nausea during my first trimester of pregnancy and decided ginger was my respite. I haven’t made this dish in a while but my cravings also had me grabbing more fresh fruits & vegetables, so the thought of making this recipe again had me practically salivating! Despite the low calorie count, it serves up plenty of nutrients and is quite filling leaving you “stuffed” at the end. Hope you enjoy it as much as I do!


This recipe makes about 4 servings and stores well in the fridge for a max of 3 days. It’s also freezer friendly!


My favorite part about this recipe is that it takes minimal ingredients…under 10 to be more specific! Most items I usually have on hand and the cost of the produce makes this a very low cost meal that’s easy to alter in larger quantities for bigger families. I used the entire bag of carrots (except for 1 I was using for a salad the next day) and a whole piece of ginger. I absolutely love ginger, but if you’re just getting used to the taste, you can reduce it to 1/2 to 3/4. You can also step up your game by adding fresh parsley instead of dried, but it’s not completely necessary since this already packs a lot of flavor. You can use just about any type of plant based milk, but like to use coconut milk because it’s low calorie and has thinner texture to combat how creamy this recipe comes out. I prefer a thicker soup, but something I can still pour! It also adapts very well to any flavors you add to it. The only ingredient not pictured is Extra Virgin Olive Oil which is used for sauteing the veggies.

  • Carrots – 2 lbs peeled & chopped into small pieces
  • Ginger – 1 small to medium sized piece peeled & chopped into small pieces
  • Garlic – 1 tbsp minced
  • Parsley – 1 tbsp dry or fresh
  • Plant Based Milk – 2 cups of unsweetened coconut milk (you can also opt for cashew milk)
  • Salt – 1/2 tsp
  • Pepper – 1/2 tsp
  • Extra Virgin Olive Oil – 1 tbsp for sauteing

Nutrition Facts

This recipe comes in at just 158 calories at 4 even servings. It serves up quite a bit of vitamin A and around a quarter of your potassium and fiber needs for the day. You’ll also find it high in fiber & calcium which aid in digestion and improve heart health. This recipe is relatively low in sodium and you can add some extra protein by choosing a different plant based milk like cashew or soy. Below is a more complex breakdown courtesy of MyFitnessPal.

More Nutrition Facts

Calories 158
Total Fat 6 g
Saturated Fat 2 g
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 0 mg
Sodium 454 mg
Potassium 775 mg
Total Carbohydrate 25 g
Dietary Fiber 7 g
Sugars 10 g
Protein 2 g
Vitamin A 771%
Vitamin C 9%
Calcium 32%
Iron 6%

Cooking Time

Quite honestly, the most time consuming part about this recipe is peeling the carrots & ginger! Prep time will be around 15-20 minutes, matching the time time spent sauteing. From there, your food processor is doing all the work for you. I would not recommend mashing the veggies yourself because you’ll want a more even consistency and it would take ages compared to a couple minutes of blending. If you don’t stop to feed your dogs carrots like I did…you should be able to complete this in under 40-45 minutes.


  1. Wash, dry, and peel your carrots & ginger. Chop your veggies into a small pieces and toss in olive oil.
  2. Add carrots and ginger to a large pot and cover. Cook for about 10 minutes while stirring occasionally to prevent sticking. Add minced garlic and continue to cook for about 2 minutes until all the ingredients are nicely browned.
  3. Add 2 cups of coconut milk and vegetables to a large food processor and blend until thoroughly mixed (You can add more coconut milk if you like a thinner texture or want to create more servings to stretch it out).
  4. Transport the mixture back into a large saucepan on low and stir. Add the parsley, salt & pepper. Enjoy!

Serving Suggestion

This recipe works well as a main or even a side dish. I prefer to make it my main and serve it up with vegan grilled “cheeze”. My favorite part about soups is having something fun to dip in them. It works well with other sandwiches, salads, or crackers too.

If you have questions, comments or have tried this recipe, please leave a note in the section below. Also, be sure to share your favorite dishes that you’d like to see vegan. I love a good challenge!

As always, thanks for your love & support.

‘Til next time!

Em 🌱

Emmy May, The Plant Based Bae
Emmy May, The Plant Based Bae

Hi! My name is Emmy May and I’m The Plant Based Bae. I was born and raised in the Midwest, and have called Southern California home for the past seven years. In 2018, I decided to switch to a vegan diet which led to me improving my overall quality of life and learning a lot about health & humanitarianism. Since then, I’ve had countless conversations with vigorous vegans and curious omnivores to share what I’ve learned along the way.

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