This vegan carrot soup is such a great family meal. It's flavorful but not overpowering and filled with veggies for a perfect healthy meal!
This post was originally published on January 9, 2017.
This is a cookbook review written by me on behalf of Ashley Melillo, for which I received a free copy of the book. All the opinions and text are all mine.
If you're looking for a veggie filled soup that's super family friendly and easy for kids to eat, this is a great option! It's easy to make and customize!
Ingredients
I love that this soup recipe uses fresh, flavorful, and healthy ingredients!
- Onion
- Carrots
- Yukon gold potatoes
- Orange juice
- Vegetable Broth
- Seasonings
How To Make Vegan Carrot Soup
Sure the flavor is great, but even better is how easy this soup is to make!
- Simmer.
- Blend with an immersion blender.
- Top and serve!
This recipe comes from the Blissful Basil Cookbook by Ashley Melillo, the creator of Blissful Basil, I just love Ashley's story and all she has to offer.
One of my favorite things about this book is the focus on finding your inner bliss. How many times, especially us moms, have we put our own happiness second to focus on someone else? More than I'm able to admit. Listen to my podcast episode all about burnout to hear more!
This carrot bisque is filled with so many flavors. I am a huge cilantro fan and I love that it's included in this soup, in both the fresh form and the dried coriander seeds. I also love that she adds potatoes, they are such a great way to get a soup hearty and add some creamy undertones.
If you want to check out more recipes from her book, you can find it on Amazon and many other major retailers.
Serving suggestions
Try topping this vegan carrot soup with any of these:
- Vegan sour cream
- Vegan Parmesan Cheese
- Chickpea Vegan Sausage Crumbles
- Fresh cilantro
- Pomegranate seeds
- Sunflower seeds
- Pine nuts
- Sliced shallots
- Red pepper flakes
Tips and tricks
For best results, keep the following in mind:
- Refrigerate leftovers, covered, for up to 4 days or freeze for up to 1 month.
- You can make this oil free by sautéing the onion with broth instead of coconut oil.
- If you don’t have an immersion blender, carefully ladle the soup into a blender in small batches and blend until smooth. Be very careful as the soup will be hot.
- You can customize this soup to fit your family's taste. I omitted the orange juice and reduced the amount of ginger and coriander.
- Because this soup stores well, it's a great make ahead recipe for easy. meals.
Common Questions
Yes! Make sure the soup has cooled, then transfer to a freezer safe airtight container. You can freeze it for up to one month. Defrost before reheating on the stovetop or in the microwave.
Carrots are a great source of fiber, antioxidants, vitamin K1, and potassium. They've been shown to reduce cholesterol and even help to prevent heart disease! Mixed with more healthy veggies, carrot soup makes an excellently healthy. meal!
Nope! Mot soup recipes, including this one, cook long enough to tenderize the carrots. So, no need for extra steps, making our lives even easier!
Recipes To Serve With Carrot Soup
Make it a complete meal with any of these vegan recipes:
- Lentil Quinoa Salad
- Vegan Greek Farro Salad
- Grilled Romaine Salad with Vegan Caesar Dressing
- Avocado Kale Salad with Butternut Squash
- Apple, Arugula and Smoky Tempeh Sandwich
- BLTA the Vegan Way
Healthy Vegan Carrot Soup
Equipment
- Blender or immersion blender
Ingredients
- 1 tablespoon virgin coconut oil , use broth for oil free
- 1 medium yellow onion , diced (about 1½ cups)
- 4 cups vegetable broth , low-sodium if needed
- 3 cups peeled and diced carrots , about 5 medium carrots
- 2 cups peeled and diced Yukon gold potatoes , about 2 medium potatoes
- 1 cup fresh or 100 percent pure orange juice , plus more if desired (see note)
- 2 teaspoons peeled and minced fresh ginger
- 1 teaspoon ground coriander
- 1 cup loosely packed fresh cilantro , stemmed
- 1–1½ teaspoons sea salt , or to taste
Optional Garnishes
- Fresh cilantro , stemmed
- Pomegranate seeds
Instructions
- Heat the coconut oil in a large stockpot over medium heat. Add the onion and sauté for 6 minutes, or until soft and just beginning to turn golden brown and caramelized.
- Stir in the vegetable broth, carrots, potatoes, orange juice, ginger, and coriander. Bring to a boil, decrease the heat, and simmer, covered, for 35–40 minutes, or until the carrots and potatoes are very tender, stirring occasionally.
- Remove from the heat and stir in the cilantro and sea salt. Use an immersion blender to carefully blend the mixture until smooth (about 4–6 minutes). It’s okay if tiny flecks of cilantro are still visible, but you want to get it as silky smooth as possible.
- Taste and season with more sea salt if desired. For an added pop of brightness, stir in another tablespoon or two of orange juice.
To assemble
- Ladle into bowls and garnish with more cilantro and pomegranate seeds, if desired.
Notes
- I customized this soup and left out the orange juice and put less ginger and coriander to fit my families tastes.
- Refrigerate leftovers, covered, for up to 4 days or freeze for up to 1 month. You can make this oil free by sautéing the onion with broth instead of coconut oil.
- No Immersion Blender? If you don’t have an immersion blender, carefully ladle the soup into a blender in small batches and blend until smooth. Be very careful as the soup will be hot.
- Nutrition facts are for the oil free version
Copyright © 2016, Ashley Melillo.
Recipe by Veggies Don’t Bite, visit our site for more great plant-based recipes.
Nutrition
Nutrition and metric information should be considered an estimate.
Liz King
Bliss is curling up next to the fireplace with a great book (or cookbook).
This soup would add to the fireside joy.
veggiesdontbite
That sounds amazing!
Willow | Will Cook For Friends
Oh yum, the flavors you described here are just amazing!! And I've been seeing the Blissful Basil book around the web but don't actually have a copy... now that I've had a peak at what's inside, that will have to change. 🙂
veggiesdontbite
It's a gorgeous book!
Diana
I never tried making soup with carrots, but this looks amazing I must try it!
Amy Katz from Veggies Save The Day
I find my inner bliss by running and eating nourishing foods.
veggiesdontbite
I love the exercise bliss too!
Stacey
This soup looks so yummy!
veggiesdontbite
It was!
DJ
Going on long walks.
veggiesdontbite
Sounds blissful!
The Vegan 8
Looks like such a beautiful book! I love the ingredients in this soup! I love that their is orange juice in there, mmmmm, that would be so flavorful and refreshing! I love the colors too and the pomegranates on top are so beautiful! I'll definitely need to try this soup!
veggiesdontbite
It's a gorgeous book for sure! She does a wonderful job.
Hauke Fox
Woowzy! Those photos definitely look stunning! The recipe looks really good too. Must've been loads of work to create that cookbook. Kudos to Ashley!!
(Love how you blog is evolving, Sophia!)
veggiesdontbite
Thank you so much Howie! Your support means a lot! And yes, the book is fantastic.
Becky Striepe
Oh my gosh, this looks so creamy, and I love coriander!
veggiesdontbite
Me too!
Rebecca @ Strength and Sunshine
Ashley made such a fantastic cookbook!
veggiesdontbite
Yes she did!
Ari
My inner bliss resides in the realm of achievement. I constantly have a habit of wanting the easy route, or to postpone. But what really makes me blissfully happy is following through on something. I use to-do lists to both applaud and encourage myself. A balance is needed to find that truly productive energy, and whenever I accomplish something (or a lot of things) I celebrate myself and my hard work!
veggiesdontbite
So true! I love the feeling of accomplishment as well!
Terri Cole
Music, especially live music, helps me find my bliss.
veggiesdontbite
That sounds like a great way!
Tiffany
I find my inner bliss by finding something I enjoy and doing it. It could be watching a movie, reading a book, or enjoying something with chocolate in it
veggiesdontbite
Perfect ways!
Dianne's Vegan Kitchen
I find my inner bliss by cooking delicious and healthy vegan meals!
veggiesdontbite
Perfect!
Shira
This book looks great. It's hard to find "bliss" with a full time job and 3 young kids, but I read on the train to work.
veggiesdontbite
I hear you! That's a great way to get some in!