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Curried Carrot Soup

Updated: Apr 11, 2022

This soup is quick and simple, yet complex in flavor, and the red curry paste adds an extra layer of heat to keep you nice and warm on a chilly winter night. Garlic and ginger add both anti-inflammatory and immunity-boosting elements to this yummy dish. The carrots are a powerhouse of health benefits including weight loss, lowering cholesterol, and improved eye health. All in all, this dish is powerfully delicious and on the table in less than 30 minutes. Freeze great too btw.

Servings: 4 | Easy | Prep: 5 minutes | Cook 20 minutes | Active: 10 minutes

Calories: 157 | Protein: 5 g | Fat: 2 g | Carbohydrates: 33 g | Fiber: 7 g | Sugar: 17 g | Sodium: 1450 mg

Calcium: 85% | Iron: 2% | Vitamin A: 1898% | Vitamin C: 17% | Potassium: 800mg


  1. 2 lb carrots

  2. 1 cup onion, small diced

  3. 1 clove garlic, minced

  4. 2 tbsp ginger root, minced/microplaned

  5. 2 tbsp red curry paste (I use Thai Kitchen)

  6. 1 tbsp lemongrass paste

  7. 1/2 tsp salt and pepper, plus more to taste

  8. 5 cup vegetable stock

  9. 1/2 tbsp extra virgin olive oil or avocado oil


Chop up the veggies, mince or microplane the garlic and ginger. I also use lemongrass paste as it is easily found in the supermarket and requires no effort, but you could use fresh lemongrass, pound it down and mince it.

Heat a large pot over medium heat. Add the oil then the onion. Let it soften for a few minutes then add the garlic, ginger, lemongrass, and curry paste. Stir and cook a few more minutes, then add the carrots, stock, salt, and pepper. Crank the heat up to high to bring everything to a boil. Then reduce heat to low, cover, and simmer until carrots are tender (about 15 minutes). Taste the broth about 5/10 minutes in and adjust seasoning.

Note, smaller diced carrots will cook faster, so if you’re in a hurry, chop them a little smaller.

Once carrots are soft, turn off the heat. Using an immersion blender, gentle blend through until the mixture is pureed. You can also use a high-speed blender but you may want to work in batches so it doesn’t explode all over the kitchen. You can go as smooth or as chunky as you like. I like mine mostly smooth with a few chunks.

Ladle soup into a bowl and top with fresh cilantro, pepitas, and yogurt (use non-dairy to keep it vegan). Serve with naan or crusty bread.

Notes and variations

  1. Make this meal heartier by adding cubed tofu, cooked chicken chunks, or shrimp (after you blend the soup)

  2. This is tasty with a little feta cheese and parsley on top

  3. Can freeze up to 6 months in freezer safe container

  4. Store in the fridge up to a week.


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