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A bowl of creamy carrot soup on the table.

Creamy Carrot-Ginger-Turmeric Soup

  • Author: Caitlin Self, MS, CNS, LDN
  • Total Time: 40 mins
  • Yield: 4 1x
  • Diet: Vegan


An easy blended soup that's a tasty way to add vegetables to your meals.


  • 2 Tablespoons coconut oil
  • 2 medium-large onions
  • 2 pounds carrots (organic if feasible)
  • 2 Tablespoons grated or minced fresh ginger
  • 4 garlic cloves, roughly chopped
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground turmeric
  • 1/2 teaspoon ground black pepper
  • 1/4 teaspoon red pepper flakes
  • 2 teaspoons lemon zest
  • 5 cups nourishing vegetable broth (or any)
  • 2 Tablespoons fresh lemon juice
  • Pepitas: 1/3 cup pepitas + olive oil + sprinkling of seasonings of choice (cayenne, garlic powder, salt, pepper)


  1. Melt the coconut oil in a large stock pot over medium heat. Add the onions and carrots and stir. Cover and cook for about 5 minutes.
  2. Add all remaining ingredients except the lemon juice and the pepitas - ginger, garlic, salt, turmeric, black pepper, red pepper flakes, lemon zest, vegetable broth - and bring to a boil. Reduce to a simmer and cook for about 30 minutes.
  3. Add the lemon juice and immediately blend the soup either using an immersion blender or in batches in your regular blender. (You will likely need another soup / container for this step.)
  4. Taste and adjust the seasoning as desired. Garnish with roasted pepitas!! (See below.)
  5. For the Pepitas: drizzle the pepitas with olive oil, then sprinkle with seasonings of choice - I used a little cayenne, garlic powder, salt, and black pepper - then roast on 400ºF for about 3-5 minutes. I usually use my toaster oven for these types of tasks so I can keep a close eye on the seeds. Watch them like a hawk around the 3-minute mark to ensure they don't burn.


This recipe calls for dried turmeric, but please feel free to use 1 Tablespoon of fresh turmeric (minced) instead.

  • Prep Time: 5 mins
  • Cook Time: 35 mins
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Mediterranean

Keywords: creamy carrot soup, ginger turmeric soup

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