Creamy Carrot Soup with Ginger is a beautifully bright and flavourful soup that is sure to please. Carrots and ginger are combined with fresh orange and coconut milk for a smooth, creamy and citrusy PCOS-friendly soup that would be a great addition to any lunch or dinner.
Keep reading for how to make this gluten-free, dairy-free, healthy, no-sugar-added soup recipe…
MAKING EATING FOR PCOS EASY AND DELICIOUS WITH CARROT SOUP WITH COCONUT MILK & GINGER…
I really love this soup (I will even go so far as to say I am soup obsessed – just go ahead and check out the dispropriate number of soup recipes here on this site) and for good reason! Soups like this one are fairly easy to make without much fuss yet super flavourful. And not to mention a great way to add more veggies to any lunch or dinner with each bowl.
This recipe is all things smooth, creamy, bright, citrusy, subtle spicy (thanks ginger!) and the perfect way to brighten up any meal (I mean, just look at that colour!!!).
- 1 tablespoon coconut oil
- 1 sweet onion (medium size), chopped (about 1 cup)
- 2 cloves garlic, grated or minced
- 2 tablespoons fresh ginger, grated or minced
- 1/2 teaspoon ground ginger (optional)
- 1 teaspoon salt (divided)
- Fresh ground pepper, to taste
- 8 carrots (medium-large size), peeled and roughly chopped (approximately 6-7 cups)
- 4 cups vegetable broth
- 1 cup water
- 1/4 cup freshly squeezed orange juice (from a medium, juicy orange)
- 1/2 cup full-fat coconut milk (plus more for serving if desired)
- Heat the oil in a large pot or dutch oven over medium heat.
- Add the onions and cook until softened, 5 to 8 minutes stirring occasionally.
- Add the garlic, fresh ginger, ground ginger and half of the salt then season with fresh ground black pepper to taste. Cook for another minute until fragrant.
- Add the carrots to the pot along with the vegetable broth and water. Stir to incorporate and then bring soup to a boil, reduce heat to medium low and cook until carrots are very tender, 20 minutes.
- Stir in the orange juice and the remaining salt then puree the soup with an emersion blender in the pot (or blend in batches using a food processor or blender). When the soup is silky smooth (aim for 3-5 minutes with the emersion blender – the smoother the better here!). If you find the consistency of the soup too thick, add 1/2 cup of water at a time while still blending until you reach your desired consistency.
- Stir in the coconut milk. Season with salt and pepper, if necessary.
- Store leftovers in an airtight container in the fridge for up to four days or freeze for up to six months.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
Keywords: soup, side dish, carrots, carrot soup, carrot and ginger
HOW TO MAKE THIS PCOS-FRIENDLY HEALTHY CARROT SOUP RECIPE…
Here are some tips to help make great Creamy Carrot Soup…
- We can’t talk about carrot soup without talking about carrots! Another reason why I love this soup is that carrots are always so affordable! Combine that with some amazing vitamin and mineral content and healing properties, it’s always carrots for the win! Choose local carrots whenever you can and the only trick here is to make sure to chop them into similar-sized pieces for even cooking. Be sure to cook the carrots until tender but not mushy.
- A lot of carrot soup recipes out there do call for added sugar (heck, even the original version of this recipe called for added honey). And while honey is great for rounding out and giving a more complete flavour profile, added sugars can often be not so great when it comes to eating for PCOS. In order to achieve the same touch of sweetness (without the added sugar from honey, maple syrup or actual sugar) I used some naturally sweeter ingredients instead. Sweet onions, the juice of an orange and making sure the carrots are fully cooked through will all lend a subtle sweetness to this soup.
- There is double ginger in here – fresh ginger root and dried ginger. The fresh ginger gives a ton of flavour, is super aromatic (smells delish while cooking) and has a subtle spiciness (don’t worry for the spice-adverse like me, it really is subtle!!). The ground ginger, in my opinion at least, has some mega-citrusy notes which pair perfectly with the carrots and the orange here. Although ground ginger can be optional, it’s highly recommended. If you don’t have it on hand, adding a little more fresh ginger is a good substitute.
- Don’t pass on the orange juice or coconut milk here. The orange, as mentioned above, gives brightness and some additional sweetness to this soup with is just so good. Use freshly squeezed orange juice from a medium-sized juicy orange. And the coconut milk gives richness and creaminess and a good dose of additional healthy fats to this soup. Always reach for full-fat coconut milk from the can and one that doesn’t have any additives or stabilizers added (look for just coconut and water in the ingredients).
PCOS-FRIENDLY CARROT SOUP RECIPE FREQUENTLY ASKED QUESTIONS…
Is Carrot Soup PCOS-Friendly? Is it good for you?
Yes, this creamy carrot soup recipe is definitely PCOS-friendly and good for you too! Because it’s made with real-food ingredients (like onions, garlic, ginger and carrots), doesn’t contain added sugars and contains some healthy fats from the coconut milk, it’s a great soup option if you’re eating for PCOS.
Can Carrot Soup be frozen?
Yes! This carrot soup can be frozen. Freeze in an airtight container (leaving room for the soup to expand when frozen) or a zipper-lock bag for 3 to 6 months. Thaw in the fridge or at room temperature then reheat in a pot on the stove until warmed through and any separated liquid is reincorporated.
What can go with Carrot Soup?
Just about anything! I usually enjoy this soup as an appetizer before dinner or as a side to my lunch. Pairing it with any cooked protein (like chicken or salmon), salad or carb on your plate (like quinoa, rice or potatoes) would all be lovely options.
MORE ABOUT THIS RECIPE FOR CREAMY CARROT SOUP WITH COCONUT MILK & GINGER…
It’s true! I’m a little soup obsessed. And I’m definitely someone who could (and does) eat soup all year round – winter, spring, summer and definitely in the fall. In my books, every day is a good day for soup.
There aren’t too many weeks in my kitchen when I don’t have some sort of soup ready to reheat in the fridge.
And I think that’s part of why I love it so much – a bowl of nutritious, delicious and veggie-packed goodness ready to eat at a moment’s notice.
One thing that has definitely key to eating for my PCOS success is being prepared and that means having a plan for my meals but also having some healthy options ready to go in the fridge (whether this is making a pot of soup (like this one!) for the week, batch cooking things like quinoa or rice or making sure there’s always leftovers from dinner that can easily be reheated for lunch the next day). These things don’t always happen every single week (life always happens!) but I know my days are so much easier when I am able to set myself up for success in these ways.
A HUGE theme in the messages I’ve been sharing over on Instagram and the content that I post on social media as well as here on the blog is about priorities when it comes to your health and wellness and for eating and living for PCOS freedom and success…
Making changes to the way you eat (and sticking with those changes) is hard. Breaking up with old habits for new ones is hard. But if these changes are important enough to you, they have to become priorities in your life.
Eating well, drinking more water, or following a new eating plan, for example, doesn’t just happen overnight… (Although wouldn’t it be so awesome if you really could just wave the magic wand, take the magic pill, declare that you want changes made and wake up the next morning and for it to be done and effortless and easy?!?!?!)
Making changes to these areas of your life does take a lot of commitment and effort and energy and in order to see the results you want to see, they do have to become a priority in your life.
And for me, eating well (meaning eating to manage my PCOS, eating to nourish my body and eating to feel good) is a top priority right now. And one of the ways I make sure to prioritize healthy eating is by having a plan for my meals for the week, making delicious recipes, like this one, that I can eat throughout the week, and making sure the groceries I buy and bring into my kitchen are ones that I am going to want to eat because they support my health and wellness goals.
Yep, I’ll say it again – sticking with it does take a lot of effort and a lot of energy. But I also realized a little while ago that staying stuck in the PCOS struggle, never knowing when my period was going to show up, and hiding away because of acne and anxiety also took A LOT OF EFFORT AND ENERGY too.
I am super grateful that I made the decision that I was so done with PCOS and had the opportunity to choose another way. I am super grateful to have a platform to share my ramblings to those of you who need to hear them. And I am super grateful to be able to create recipes like this Creamy Carrot Soup that will hopefully make your week a little more delicious, a little more nutritious and inspire you to get into the kitchen and make eating well a priority for you.
I HOPE YOU LIKE THIS RECIPE AS MUCH AS I DO! IF YOU GIVE THIS CREAMY CARROT SOUP WITH GINGER RECIPE A TRY LET ME KNOW IN THE COMMENTS BELOW AND BE SURE TO SHARE A PICTURE ON INSTAGRAM USING THE TAGS @ALWAYSNOURISHED. I LOVE TO SEE WHAT YOU’RE COOKING!
This Creamy Carrot Soup was originally published in November 2015. The recipe and photos were updated in June 2022. Thank you for supporting Always Nourished and making recipes like this one possible! You can view the original recipe here.