This roasted carrot soup with warming spices, fresh garlic and ginger is a refreshing Mediterranean twist on the classic fall-winter soup. 

Carrot soup in a white bowl with fresh mint on top.
Photo Credits: Suzy Karadsheh

In this carrot soup recipe, I start by roasting fresh carrots in a hot oven until they are caramelized. It might seem like an extra step, but trust me roasting carrots is a technique that creates an intensely flavorful soup.

It’s the same approach I take with my tomato basil and roasted butternut squash soup: develop the natural sweet and savory flavors in the oven, then blend with super bold and comforting Mediterranean seasonings. 

Once the carrots are roasted, I finish the soup by adding warming spices like coriander, allspice, and freshly grated ginger for a nice kick. A touch of whole milk brings creaminess without weighing the soup down. 

For those who like to meal prep, this roasted carrot and ginger soup is even better the next day.

Table of Contents
  1. Roasted Carrot Soup Ingredients
  2. How to Make Roasted Carrot Soup
  3. Vegan Carrot Soup Option
  4. What to Serve With Carrot Soup
  5. How to Store Carrot Ginger Soup
  6. More Vegetarian Soup Recipes to Try
  7. Roasted Carrot Soup Recipe


Roasted Carrot Soup Ingredients

This carrot ginger soup uses pantry essentials, most of which you likely have stocked. You’ll need: 

  • Extra virgin olive oil: Use any high quality extra virgin olive oil you have on hand, or check out our favorites over at our shop
  • Carrots: You’ll need three pounds of carrots, which gives the soup its rich flavor. 
  • Seasonings: Coriander and allspice give this soup a warming, aromatic quality–you can stock up on both at our spice shopSalt and pepper enhance the flavor. 
  • Fresh aromatics: Garlic and ginger give this soup a nice kick and bridge the gap between the sweet carrots and savory spices. I wouldn’t recommend substituting either with dried versions. 
  • Broth: I used low-sodium vegetable broth to keep this carrot ginger soup vegetarian, but you can substitute with chicken broth if you’d like. 
  • Whole milk: Brings a nice creaminess without competing with the flavor. You can use an unsweetened plant-based milk or vegetable stock if you’d like to make this a vegan roasted carrot soup. 
  • Mint (optional): A garnish of mint leaves brings a freshness to the soup. You can omit the mint or substitute with other tender herbs like parsley or fresh chives.
Overhead shot of roasted carrot soup in a bowl with ciabatta bread on the side.


How to Make Roasted Carrot Soup

This roasted carrot soup recipe is essentially three steps: roast the vegetables, blend, then simmer and season. Here's how you make it:

  • Get ready. Preheat your oven to 425°F. Brush a sheet pan with olive oil. 
  • Roast the carrots. Trim off the tops and peel 3 pounds of carrots. Arrange the carrots on the prepared sheet pan and season lightly with salt and pepper. Drizzle generously with olive oil, then roast for 25 minutes. Flip and roast until the carrots are fork tender and nicely browned around the edges, about 20 minutes more. Remove from the oven and set aside to cool.Carrots that have been roasted on a sheet pan, showing their charred tips and browned spots.
  • Blend. When the carrots are cool enough to handle, cut into chunks and place in a large food processor or blender. Add 4 chopped garlic cloves, 1 teaspoon of grated fresh ginger and 3 cups of vegetable broth. Puree until the mixture is smooth.Carrots, garlic, ginger, and broth that has been blended in a food processor.
  • Simmer. Transfer to a heavy cooking pot and add the remaining 2 cups of broth. Season with 1 teaspoon of coriander and allspice. Place the pot on medium heat and watch carefully as the soup bubbles. Stir occasionally until reduced slightly, 10 to 15 minutes.
  • Add the milk. Turn the heat to medium-low and stir in 1 cup of whole milk. Once heated through, remove from the stove.Metal ladle showing the texture of roasted carrot soup. It's nice and thick with some texture.
  • Serve. Transfer to serving bowls and garnish with fresh mint leaves, if using. Enjoy!Overhead shot of roasted carrot soup with mint on top.


Vegan Carrot Soup Option

If you would rather make a vegan version of this roasted carrot soup, you can replace the fat free half and half with coconut milk. The flavor profile will change slightly, but it will still be delicious. Or you can simply add just a little more broth (of course, select a vegan broth.)


What to Serve With Carrot Soup

This carrot soup is a great starter to any meal. But I often serve it for a light dinner with crusty bread–if I'm lucky enough to have baked some fresh focaccia, challah or pita chips it's particularly comforting. I sometimes sprinkle a bit of dukkah on top for an added aromatic and nutty quality.

To start the meal, I usually add a big Fattoush salad–the crunch goes nicely with the creaminess of the roasted carrot soup. If you want a heartier, more filling salad, try Balela Salad or Chickpea Egg Salad.

Person dipping a piece of bread into carrot soup.


How to Store Carrot Ginger Soup

This carrot soup recipe keeps exceptionally well, both in the refrigerator and in the freezer. It’s a great way to get ahead for winter colds, busy weeks and more.

  • To refrigerate: Wait for the soup to cool, then seal and store in your refrigerator for up to 4 days. 
  •  To freeze: Allow the soup to cool fully. Seal in a freezer-safe containers for up to 2 months, leaving space a top to allow it to expand in your freezer. 
  • To reheat: If you’re reheating from frozen, thaw in the fridge overnight. Reheat thawed or refrigerated soup in the microwave or over medium heat on your stove, adding more broth or water as necessary.

More Vegetarian Soup Recipes to Try

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4.75 from 62 votes

Roasted Carrot Soup

The Mediterranean Dish
Roasted Carrot Ginger Soup | The Mediterranean Dish. Flavor-packed with Mediterranean spices, fresh ginger and a little fresh mint. This easy to prepare creamy soup is perfect for any season! A new favorite in my house!
This flavorful carrot soup with Mediterranean spices and fresh ginger is warming, creamy (but not too heavy!) and totally comforting. It also freezes exceptionally well, so you may want to make a big batch and freeze for a rainy day.
Prep – 10 minutes
Cook – 55 minutes
Cuisine:
Mediterranean
Serves – 6
Course:
Soup

Ingredients
  

  • Extra virgin olive oil
  • 3 pounds carrots, peeled
  • Kosher salt
  • Black pepper
  • 4 garlic cloves, chopped
  • 1 teaspoon grated fresh ginger
  • 5 cups low-sodium vegetable broth, divided
  • 1 teaspoon ground coriander
  • 1 teaspoon allspice
  • 1 cup whole milk
  • Fresh mint leaves, for garnish (optional)

Instructions
 

  • Get ready. Preheat your oven to 425°F. Brush a sheet pan with olive oil.
  • Roast the carrots. Arrange the carrots on the prepared sheet pan. Season lightly with salt and pepper and drizzle generously with olive oil. Roast for 25 minutes, then flip and roast until the carrots are fork tender and nicely caramelized, about 20 minutes more. Remove from the oven and set aside to cool.
  • Blend. When the carrots are cool enough to handle, cut into chunks and place in a large food processor or blender. Add the garlic, ginger and 3 cups of the broth. Puree until the mixture is smooth.
  • Simmer. Transfer the carrot puree to a heavy cooking pot. Add the remaining 2 cups of broth, coriander and allspice. Place the pot on medium heat and watch carefully as the soup bubbles. Stir occasionally until reduced slightly, 10 to 15 minutes.
  • Add the milk. Turn the heat to medium-low and stir in the milk. Once heated through, remove from the stove.
  • Serve. Transfer to serving bowls and garnish with fresh mint leaves, if using. Enjoy!

Video

Notes

  • To refrigerate: Seal and refrigerate for up to 4 days.
  • To freeze: Allow the soup to cool fully. Seal in a freezer-safe container for up to 2 months, then thaw in the fridge overnight.
  • To reheat: Reheat thawed or refrigerated soup in the microwave or stovetop over medium heat, adding more broth or water as necessary.
  • Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams, and spices.

Nutrition

Calories: 135kcalCarbohydrates: 27.3gProtein: 4.5gFat: 1.9gSaturated Fat: 0.8gPolyunsaturated Fat: 0.3gMonounsaturated Fat: 0.4gCholesterol: 4.9mgSodium: 172.7mgPotassium: 803.9mgFiber: 7.5gSugar: 13.6gVitamin A: 37956.4IUVitamin C: 14.2mgCalcium: 133.1mgIron: 0.8mg
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*This post has been updated with new information for readers' benefit.

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I'm Suzy; born and bred right on the shores of the Mediterranean. I'm all about easy, healthy recipes with big Mediterranean flavors. Three values guide my cooking: eat with the seasons; use whole foods; and above all, share! So happy you're here...
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4.75 from 62 votes (62 ratings without comment)

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Comments

  1. Kathryn says:

    I made this recipe it was delicious thank you

    1. Suzy says:

      Glad you enjoyed it! Thanks, Kathryn!

  2. Janet says:

    Can I substitute milk for cream?

    1. Suzy says:

      Hi, Janet. That would probably work, but it won't be quite as creamy. You can also just omit the cream and add more broth.

  3. Barb says:

    5 stars
    Hi Suzy! Just finished eating this for dinner. It was delicious! I followed your directions exactly and it was perfect.
    I found your website a few months ago when my doctor recommended switching to a Mediterranean diet to help with some developing health issues. My entire family has enjoyed every single recipe! I love your videos too!

    1. Suzy says:

      Thank you so much, Barb!!

  4. Ken says:

    5 stars
    Didn’t have enough carrots but needed a soup so used a yam to make up the carrot deficit. Cooked slices of yam with the carrots. Chose the vegan alternative, added a Suzi size pinch of Kosher salt and fine ground pepper. The soup came out great! Thanks!

    1. Abby says:

      5 stars
      I needed a way to use up all the extra carrots in my fridge and I found this recipe. It was easy to make and turned out great.

  5. Hannah says:

    5 stars
    I just made this and added too much ginger 🙁 is there a way to counteract it!?

  6. Jovana Radulovic says:

    Can i use ground ginger instead and how much?

    1. Suzy says:

      Hi, Jovana! I would stick with fresh ginger here.

    2. Patty Daugherty says:

      Hi Jovana,
      I used 1 tsp of ginger paste and the soup was delicious.

  7. pancake says:

    5 stars
    I'm going to try this carrot soup recipe next week. This is probably a silly question but how much salt and pepper did you use for 3 pounds of carrots? I actually have no clue and don't want to mess it up at the 'oven' stage.

    I must say that you are very talented and I have tried many of your seafood recipes. Thank you for sharing your knowledge and being a blessing. May God bless you and your family greatly.

    1. Suzy says:

      Hello! I really don't have an exact amount... I just make sure all the carrots have a nice, even sprinkle of each. This recipe is very forgiving, so I wouldn't worry too much about messing it up :). Just start with a little of each. You can add more later, if necessary.

  8. Barb says:

    5 stars
    I just made this for dinner, without any changes to the recipe. Perfect dinner for a cold winter night. Delicious!

  9. Laurel says:

    5 stars
    Super delicious! I love the warm flavors and the heavy cream makes it feel so indulgent. It was unfortunately not a smooth consistency because my food processor wasn’t big enough. Next time I will purée in batches

  10. Jennifer says:

    5 stars
    This turned out awesome! I used coconut milk and red curry and love it. Thanks!

    1. Suzy says:

      Wonderful, Jennifer! So glad

  11. Carlos Miles says:

    Not a fan of the coriander I will leave that out the next time other than that it was awesome

  12. Natasha Chetty says:

    Could I use coconut cream instead?

    1. Suzy says:

      Sure!

  13. Diane. Johnson says:

    Easy to make but.. to much garlic flavor
    Will not make again sorry

    1. Sharon Fell says:

      4 stars
      A bit too garlicky for me too but the carrots taste amazing so I’ll just leave out the garlic next time

    2. Robin Caldwell says:

      try roasting the garlic with the carrots. Roasted garlic has a very mellow flavor.

      1. Suzy says:

        Love that idea! Thanks, Robin!

  14. Dianne says:

    Do I Peel the carrots before purée

    1. Suzy says:

      Yep!

  15. Marge says:

    5 stars
    I made this today. Delicious! I did fry up some chopped bacon and saute a couple stakes of diced celery and an onion in the bacon fat and add into it. Sear Ed with crumbled bacon and a drizzle of maple syrup.
    It is sooo good!

    1. Suzy says:

      Oh, that sounds yummy, Marge! Thanks you for sharing!

  16. Tracy jones says:

    I changed the recipe a bit
    Roasted a full head of garlic w the carrots
    Added a tablespoon of lemon juice
    Added a bit of maple syrup (to taste)

    1. Suzy says:

      Thanks for sharing your adaptations, Tracy!

      1. Dianne says:

        Do I take off the skin before purée

      2. Suzy says:

        Yes... I recommend peeling the carrots.