Fall gluten-free paleo soup vegan

Heirloom Carrot Ginger Soup

October 3, 2019

This delicious Heirloom Carrot Ginger Soup recipe made from roasted heirloom carrots and freshly minced ginger makes a flavorful and healthy vegan soup recipe without all the gimmicks! Allow carrots to shine with the kick of ginger for a healthy spin on classic carrot ginger soup.

Healthy carrot ginger soup made with freshly roasted heirloom carrots and a spicy zest of ginger for a perfect fall meal
Roasted Heirloom Carrot Ginger Soup for a healthy vegan soup recipe and made extra creamy with coconut milk!

Heirloom Carrot Ginger Soup for a #healthy and #vegan take on a fall classic soup recipe!

The last few weekends, C and I have paid trips to various Farmer’s Markets. Visiting farmer’s markets is basically my favorite pass-time. It’s pretty much impossible for me to NOT visit a farmer’s market in a new city. It’s also impossible for me to not spend all of my monthly earnings there either…

I love the experience of visiting a farmer’s market and visually nothing makes me go weak at the knees quite like a beautiful display of fresh produce.

But more than anything, I love how inspired I feel when I visit a farmer’s market. Everyone is so friendly, helpful (always ask for cooking tips!) and eager to talk about food. Basically my mecca. So often we are disconnected from the food we eat. We forget that food is in theory supposed to come from the earth. I honestly think the best way to encourage people to eat healthier is to plop them in the middle of a farmer’s market and tell them to converse.

$6 later I came home with 2 lbs worth of heirloom carrots and knew exactly what I wanted to do with them. I roasted them up and pureed them into soup. I swear it tastes THAT much better because of the true blood, sweat and tears that went into growing these carrots.

REAL FOOD doesn’t need any gimmicks. It can be easily whipped up into a healthy carrot ginger soup or even served raw. After all, it tastes like the real deal and I can’t think of anything more delicious than that!

Beautiful heirloom carrots for this delicious and healthy carrot ginger soup recipe

What Are Heirloom Carrots?

You can, of course, use regular carrots in this recipe so feel free to grab whatever you can find at your local farmer’s market or grocery store. But if you’re feeling adventurous definitely lookout for some heirloom varietals. What are heirloom carrots? Heirloom carrots, like all heirloom varietals comes from seeds that are at least 50 years old (usually much older!) that were handpicked by farmers for a particular trait. Heirlooms are rare and generally left to pollinate on their own by wind or pollinators. They’re harder to grow commercially which is why they’re less common in grocery stores. They are, however, known for their burst of flavor and delicious taste.

I generally do not peel my heirloom carrots before eating. I give them a good, deep scrub but a lot of flavor and nutrients live in the skin so feel free to leave it on before roasting.

To roast heirloom carrots: place your carrots on a baking sheet and drizzle with olive oil. Sprinkle with salt and spices (I like rosemary) and roast for 30 minutes. The flavor is unlike anything you’ve ever tried!

How to Make this Carrot Ginger Soup

Once you’ve roasted your carrots, it’s time to whip up your carrot ginger soup, which is incredibly easy to put together!

  1. Sauté your onions, garlic and ginger <– use fresh ginger for a bolder flavor!
  2. Add in your roasted carrots and vegetable stock (you can use my homemade vegetable stock recipe!)
  3. Bring to a boil and then let simmer for 30 minutes until all the flavors have melded together
  4. This is a great time to whip out your immersion blender, but you can also use a regular blender as well. Just combine everything together for a creamy soup.
  5. Top with some red pepper flakes for an added kick and/or a dollop of coconut milk or cream for a creamier flavor.
  6. This carrot ginger soup recipe freezes very well so if you have leftovers feel free to freeze for up to 6 months

Get the best of fall with this creamy and delicious heirloom carrot ginger soup. Made with freshly roasted heirloom carrots and grated fresh ginger, this soup recipe will keep you satisfied all season long #vegan #soup #carrotgingersoup

More Healthy Soup Recipes For Fall:


Heirloom Carrot Ginger Soup

  • Author: Davida Lederle
  • Prep Time: 10 minutes
  • Cook Time: 1 hour
  • Total Time: 1 hour 10 minutes
  • Yield: 6-8 bowls 1x


  • 2 lbs heirloom carrots (regular carrots work fine too!)
  • 3 tbsp olive oil (divided)
  • 1 tsp + 1/2 tsp sea salt
  • 1 tsp dried rosemary (or 1 tbsp of fresh)
  • 1 large onion, diced
  • 2 small garlic cloves, minced
  • 2 tbsp freshly grated ginger
  • 6 cups vegetable stock
  • 1/4 tsp freshly ground pepper
  • optional: 1/2 cup full-fat coconut milk, red pepper flakes for a kick


  1. Preheat oven to 400 degrees F.
  2. Place carrots on a baking sheet and drizzle with 2 tbsp olive oil. Sprinkle with 1/2 tsp sea salt and rosemary. Roast for 30 minutes. Remove from oven and set aside.
  3. Add remaining 1 tbsp of olive oil to a large soup pot on medium-high heat and add onions. Saute for 5 minutes or until translucent.
  4. Add in garlic and ginger and cook for 1 more minute.
  5. Chop carrots into bite-sized pieces and add to soup along with vegetable stock.
  6. Stir in 1 tsp sea salt and ground pepper and bring soup to a boil. Once boiling lower heat to a simmer and let simmer for 30 minutes.
  7. Turn off stove-top and remove from heat. Allow soup to cool until manageable to blend.
  8. Using an immersion blender or in batches with a regular blender, blend soup until smooth.
  9. Stir in coconut milk if using.
  10. Serve warm sprinkled with red pepper flakes, if desired.
  11. Store in fridge for up to 1 week. Freezes well.


Join 20,000+ members of the THM Community to get access to exclusive recipes, healthy lifestyle tips and behind-the-scenes news from our team!

Powered by ConvertKit
  • Reply
    June 3, 2022 at 11:26 pm

    I made this recipe using ginger that I had grated and frozen for easy use. I did used Whole milk Greek Yogurt vs. coconut milk. The soup is healthy but had little taste even though I topped it with Aleppo pepper. I think it needs more spices. I would not make this recipe again.

  • Reply
    Elaina Newton (@TheRisingSpoon)
    December 5, 2015 at 5:35 pm

    I’ve recently fallen in love with pureed roasted veggie soups (like butternut squash), so your recipe with carrots as the star sounds fantastic! I’ve never actually had heirloom carrots before, so I’ll have to keep an eye out for them. I bet I could even sneak some ground turmeric powder in this, too. 😉

  • Reply
    Julia @ The Domestic Blonde
    November 3, 2015 at 1:16 pm

    Looks delicious! I am all about the soups these days. Loooove carrot soup!

    • Reply
      Davida Kugelmass
      November 3, 2015 at 9:46 pm

      Me too!!! If you’re in Toronto let’s go to the Brickworks together 🙂 I think you’d love it!

  • Reply
    Amy @ Amy's Healthy Baking
    October 29, 2015 at 10:02 pm

    Six posts a week?? Oh my goodness, did you ever sleep?? (Or have an empty sink without any dirty dishes?) I’m beyond impressed. With how much time and creativity that goes into crafting every blog post, that’s basically superwoman status! Our Farmer’s Markets aren’t nearly as exciting as what you described, but it sounds magical to wander the aisles and find fresh produce to cook. And this soup looks so warm and inviting! Love the red pepper flakes on top!

    • Reply
      Davida Kugelmass
      October 30, 2015 at 10:51 am

      They really are a magical place! I feel like I’m transported to heaven on earth when I go to one 🙂 Yeahhhhh the 6 days a week thing was cray. I’m lucky if I get 3 up now!

  • Reply
    Dani @ Dani California Cooks
    October 29, 2015 at 1:22 pm

    I remember the month when I attempted 5 days a week posting. Overly stressful for no reason! Lol

    • Reply
      Davida Kugelmass
      October 29, 2015 at 1:58 pm

      omg so stressful. I can’t believe I found the time to post 6 days a week. Such a FREAK!

  • Reply
    dixya | food, pleasure, and health
    October 29, 2015 at 11:22 am

    i havent been to the farmers market as much as i would like to…but in general yes, its the best place to hangout and get free samples of fruits 😛

    • Reply
      Davida Kugelmass
      October 29, 2015 at 1:59 pm

      ohhhhhh the free samples are the best!

  • Reply
    rachel @ athletic avocado
    October 29, 2015 at 7:15 am

    i love my farmers market back at home, the produce is such great quality and is so darn cheap! i love the combo of carrot and ginger together and this soup is perfect for a chilly fall day 🙂

    • Reply
      Davida Kugelmass
      October 29, 2015 at 10:23 am

      You’re so lucky! Ours aren’t cheap but the quality is phenom! Can’t have it all haha

  • Reply
    Whitney @ To Live & Diet in L.A.
    October 28, 2015 at 7:24 pm

    This soup is truly a work of art. Just beautiful! I’ve yet to whip up a soup this season but I think you’ve inspired me 🙂

    • Reply
      Davida Kugelmass
      October 29, 2015 at 10:24 am

      Aw thanks, doll! I know it’s probably still summer in LA so I forgive you both once the weather drops a bit you gotta make this! So good <3

  • Reply
    Katie | Honestly Nourished
    October 28, 2015 at 12:06 pm

    Yes and yes! I ADORE going to Farmer’s Markets and like you, I can’t seem to resist all the pretty produce. I swear I have an impulse shopping problem when it comes to produce. Give me all the rainbow chard, carrots, beets — you name it! I am all about soup in the fall and carrot ginger is one of my favorites. This looks simple and delish! Save me a bowl? XX Katie

    • Reply
      Davida Kugelmass
      October 28, 2015 at 1:20 pm

      I would but I polished it off so fast haha. I know you can appreciate my inability to budget at a farmer’s market. Half the time I think I’m paying because it’s pretty-looking lol. At least it’s healthy 😉 Hope the pup likes his new haircut! It’s cold and rainy here so Rhett and I are snuggled in bed and definitely not going out anytime soon haha

  • Reply
    Rebecca @ Strength and Sunshine
    October 28, 2015 at 10:00 am

    Even though I’m not a soup person, I’m getting the craving this year to make some again!

    • Reply
      Davida Kugelmass
      October 28, 2015 at 1:18 pm

      This soup has the potential to turn you into a soup person!

    • Reply
      November 5, 2015 at 2:12 pm

      We enjoy making soup and sharing with neighborhood friends. We have a group of neighbors who rotate, every six weeks or so, a soup and salad dinner; lots of fun and an opportunity to catch up on what everyone has been doing. What makes it even more fun is the chance to try new soup recipes.

Leave a Reply

Recipe rating


Sign-up for a free weekly meal plan straight to your inbox.