roasted carrot coconut ginger soup (vegan, dairy free, gluten free, soy free)
This roasted carrot coconut ginger soup absolutely hollers “fall” doesn’t it?
The bright orange color. The roasted root vegetables. The richness of the coconut milk and comforting heat of the ginger. Then add a sprinkle of spicy sweet pumpkin seeds and this is a meal and the sings. The inspiration for this soup came from similar versions I’ve seen in stores. But my version comes without the added oils that most store-bought varieties include and cutting back on added oils = a healthier you.
There are two extremely important lessons I learned when making the soup: 1) peel the carrots before roasting them. I merely scrubbed them to leave the nutrient-rich skin in tact, but found it gave a bitter overtone to the soup.
2) Be extremely careful if you puree hot soup in a blender. I overfilled mine to “speed up” the blending step which resulted in a big mess and a couple burns on my skin. Yep. Big time blender fail.
Also, when I made this soup, I pureed the roasted carrots, onions and ginger with the coconut milk and then put in my stock pot along with the water, seasonings and lentils.
However, you could try adding everything to the stock pot, bringing it to a boil, then simmering for at least 30 minutes before blending it. Doing it this way would save you an extra step.
If you want to serve your soup with the spicy sweet pumpkin seeds – something I highly recommend! – you can get that recipe when you purchase a copy of the Perk Up Your Pantry – Fall edition recipe ebook. Not only does it include the spicy sweet pumpkin seeds, but you’ll get:
- 5 essential sauce recipes
- 5 essential snack recipes
- 5 easy main dish recipes
- 3 fall-inspired bonus recipes
- A shopping list of all ingredients
PLUS you’ll receive two bonus items: a meal prep tip sheet and a meal plan tip sheet which includes a suggested meal plan featuring the recipe in the Fall Perk Up Your Pantry recipe book. All for only $8! Click here to buy it now.
A soup that absolutely hollers, "fall." From it's bright orange color, warming heat and rich creaminess, it a perfect recipe to celebrate the season.
- 1 small onion, quartered
- 8-10 medium carrots, peeled, cut in half
- 2 large garlic cloves
- 1 14-oz can full fall coconut milk
- 1/5-2 tsp ground ginger
- 1/2 tsp salt
- freshly ground pepper
- 1/3 cup red lentils, well rinsed
- 4 cups water
Place carrots cut side down on a lightly greased baking sheet (avocado oil recommended) or one lined with parchment paper along with onions and garlic. Roast in a 375 degree oven for about 45 minutes or until carrots get a slight char on their cut sides.
Remove from oven and add all ingredients to a stock pot, bring water to a boil, then reduce heat and simmer for about 30 minutes or until lentils are cooked and carrots are very soft.
Using a blender stick or traditional blender, carefully puree soup until very thick and smooth. Serve immediately or store in fridge for a day or two to let flavors further develop.
RECIPE NOTES: Serve with spicy sweet pumpkin seeds for a fun twist and added crunch (in place of crackers)
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- You should be able to find canned full-fat coconut milk in most grocery stores. I buy either the Thai Kitchen brand or Whole Foods 365 coconut milk (which is better since their cans are BPA free!). However, if you can’t find it, try here.
- I get my red lentils in bulk from Whole Foods, but you also can find them here.