With warming spices, garlic, and ginger, this roasted carrot soup is a feel-good bowl of comfort. It’s rich, flavorful, and creamy–and there’s no heavy cream involved!
This roasted carrot soup recipe is all about bringing out the best in simple, fresh ingredients. Instead of boiling the carrots, I roast them in the oven until they’re deeply golden and caramelized. This softens their texture until it’s almost custard-like, making for a luxurious creamy base without heavy cream. It also draws out and concentrates their delicious sweet-earthy flavor.
It’s the same technique I use in my roasted tomato basil soup and roasted butternut squash soup. I highlight the natural sweetness of vegetables, then build the bold flavor with vibrant Mediterranean spices.
Here, coriander, allspice, and freshly grated ginger add warmth and depth, while a touch of whole milk brings creaminess without dulling the flavor. (And feel free to swap with your favorite dairy-free alternative.) And for those who like to meal prep, this roasted carrot and ginger soup is even better the next day!
Table of Contents
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 shop. Salt and pepper enhance the flavor.
- Fresh aromatics: Garlic and ginger 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 chicken stock or broth would also be delicious.
- Whole milk: Brings a nice creaminess without competing with the flavor.
- Vegan Carrot Soup Option. Replace the whole milk with coconut milk (or your favorite plant-based alternative). The flavor profile will change slightly, but it will still be delicious. Or you can simply add just a little more vegetable broth and a drizzle more of olive oil before blending.
- 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.
How to Make Roasted Carrot Soup
This roasted carrot soup recipe is essentially four steps: roast the vegetables, blend, 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.
- 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.
- 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.
- Finish and serve. Turn the heat to medium-low and stir in 1 cup of whole milk. Once heated through, remove from the stove. Transfer to serving bowls and garnish with fresh mint leaves, if using. Enjoy!
What to Serve with Carrot Soup
This carrot soup is a great starter to any meal, especially fall favorites like stuffed squash. That said, I often serve it as the main for a light lunch or dinner with crusty bread. If I’m lucky enough to have some freshly baked focaccia or French bread on hand it’s quite a treat! And if you’d like to add a little embellishment, cinnamon-spiced crispy quinoa or nutty Egyptian dukkah go well on top.
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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!
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Notes
- Shop this recipe: Visit our shop to browse quality Mediterranean ingredients, including the olive oil and spices used in this recipe.
- Storage:
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- 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.
- To Make Vegan: 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.)
Nutrition
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I made this recipe it was delicious thank you
Glad you enjoyed it! Thanks, Kathryn!
Can I substitute milk for cream?
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.
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!
Thank you so much, Barb!!
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!
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.
I just made this and added too much ginger 🙁 is there a way to counteract it!?
Can i use ground ginger instead and how much?
Hi, Jovana! I would stick with fresh ginger here.
Hi Jovana,
I used 1 tsp of ginger paste and the soup was delicious.
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.
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.
I just made this for dinner, without any changes to the recipe. Perfect dinner for a cold winter night. Delicious!
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
This turned out awesome! I used coconut milk and red curry and love it. Thanks!
Wonderful, Jennifer! So glad
Not a fan of the coriander I will leave that out the next time other than that it was awesome
Could I use coconut cream instead?
Sure!
Easy to make but.. to much garlic flavor
Will not make again sorry
A bit too garlicky for me too but the carrots taste amazing so I’ll just leave out the garlic next time
try roasting the garlic with the carrots. Roasted garlic has a very mellow flavor.
Love that idea! Thanks, Robin!
Do I Peel the carrots before purée
Yep!
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!
Oh, that sounds yummy, Marge! Thanks you for sharing!
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)
Thanks for sharing your adaptations, Tracy!
Do I take off the skin before purée
Yes… I recommend peeling the carrots.