Recipe: Vegan Carrot Ginger Soup


As the weather gets colder, soup suppers become more appealing. Because what is better than sitting down to a warm bowl of goodness with lots of crusty bread on the side? While I love soup for dinner, I don’t love standing over a pot on the stove after a long day at work. Which is why I love this Carrot Ginger Soup. It comes together in under 45 minutes, uses things I have in my fridge, and is vegan! It is a chop/dump/stir recipe, perfect for busy weeknights when you want something comforting.

While this soup is called Carrot Ginger, there is actually another secret vegetable that I add to create better body and smoothness…

PARSNIPS! Those weird white, wonky carrot-like veggies. They are super mild in flavor, but add great bulk and depth to the soup.











Peel, wash, and coarsely chopped up some carrots and parsnips and then set them aside to start the soup base.

In a large pot set over medium heat, add in some olive oil. When the oil is hot, add in some diced onion and cooked it until it is golden and soft and there are those delicious brown bits on the bottom.











Deglaze the pan with some white wine to scrape up all the delicious brown bits.

Dump the chopped up carrots and parsnips into the pot and stir for a minute or two to allow the veggies to brown up a bit.

Then pour in enough water to just cover the veggies. Season with salt, pepper, nutmeg, cayenne, fresh thyme leaves, and loads of fresh grated ginger.











Bring the whole thing to a boil, reduce to a simmer, and cook the soup until the veggies are fork tender.

Now comes the slightly dangerous part… the blending. If you have an immersion blender, you can purée the soup right in the pot and be done with it.

If you don’t, grab your blender or your food processor. Working in small batches (either filling only half the blender or filling to only the max liquid line of a food processor), purée the soup until smooth. Transfer the puréed soup to a big bowl so you can reuse the soup pot—it makes it a little easier!











Taste the soup and adjust the seasoning as necessary—sometimes I think I need to add more ginger because sometimes its flavor gets a little lost in the cooking process.

Then it’s time to dig in! Ladle the soup into a bowl and topped it with crisp parsnip chips and fresh thyme. A healthy, fall dinner winner that is ready in under an hour!











Check out more of Catherine’s delicious recipes by visiting Simply A (RD) Foodie and come back here every Wednesday for new recipes!

Recipe: Vegan Carrot Ginger Soup

Total Time: 40 minutes

Serves: 4


  • 11-12 medium-sized carrots, rinsed, peeled, and chopped
  • 3-4 medium-sized parsnips, rinsed, peeled, and chopped
  • 1 tablespoon olive oil
  • 1 large yellow onion, diced
  • 1/4 cup dry white wine
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper
  • 3-4 sprigs fresh thyme, leaves stripped from stems
  • 1-2 teaspoons fresh grated ginger, depending how spicy you like it!
  • 1/8 teaspoon nutmeg
  • 1/8 teaspoon cayenne pepper
  • Water


  1. In a large soup pot set over medium heat, add in the olive oil.
  2. When the oil is hot, add in the onion and cook until golden brown and caramelized. Deglaze the pan with the wine, making an effort to scrape up the brown bits on the bottom of the pot.
  3. Add in the chopped carrots and parsnips and cook for 1-2 minutes.
  4. Pour over enough water to just cover the vegetables. Season with salt, pepper, thyme leaves, grated ginger, nutmeg, and cayenne pepper. Bring the soup to a boil, reduce to simmer, and cook until the vegetables are fork tender, about 30 minutes.
  5. To purée the soup, use an immersion blender, conventional blender, or a food processor. If you are using an immersion blender, you can blend directly in the soup pot. If you are using a conventional blender—fill only halfway, slightly crack the lid (to prevent the top from blowing off), and then cover the lid with a towel before blending. If you are using a food processor, only fill to the max liquid line. Working in batches, purée the soup and then pour into another soup pot.
  6. Taste the soup and adjust seasonings as needed. Serve immediately!

Nutritional Information:

(1 serving): Calories: 224 | Fat: 4gm | Saturated fat: 0gm | Carbohydrates: 43gm | Sodium: 436mg | Fiber: 12gm | Protein: 4gm | Cholesterol: 0mg
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Catherine is a registered dietitian, whose love of all things food and cooking started during her study abroad in Italy. She believes that all foods fit into a healthy diet (even chocolate cake), food tastes better when you cook it yourself, and that a well-stocked pantry is a lifesaver. Check her out at Simply a (RD) Foodie.

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