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A super simple yet flavorful soup that gets rave reviews every time it's made. Make now or freeze for later! Paleo, Whole30, and AIP friendly
This Carrot Ginger soup is sweet with a hint of spice from the ginger. It gets rave reviews from previous “You Can Do AIP Challenge” participants, family members, even babies!
Serve yourself a bowl at breakfast, lunch, or dinner. Sip it on its own or pair it with some breakfast sausage. You really can't go wrong with this soup.
It's also great for those experiencing an autoimmune flare-up. It's packed with healing ingredients to calm inflammation. The chicken broth is filled with collagen and amino acids to heal a leaky gut. A warm bowl of soup is also easy to eat and comforting when you just need to rest.
Make a batch and freeze it for future meals. It's such a great soup. You'll find yourself coming back to this recipe again and again!
Ingredients in this nutritious soup (and substitutions)
- Coconut oil: a great healthy fat that helps balance cholesterol. Avocado oil works great as a neutral substitute if you're avoiding coconut or don't have any on hand.
- Yellow onion: you can also substitue with a sweet onion or shallots.
- Garlic: this amazing allium has so many health benefits, plus it tastes amazing! You can substitute with chives, shallots or garlic powder. It will change the flavor profile a bit, but will still be delicious.
- Ginger: it give this AIP-compliant soup its spicy kick. You can substitute with dried ginger or even horseradish. If you would like less spice, use less ginger or substitute with turmeric.
- Carrots: sweet and nutritious, carrots make an amazing soup. You can also use baby carrots to save time chopping. Can't have or don't like carrots? You can replace them with an equivalent amount of sweet potato, squash, or pumpkin. Peel and dice the sweet potato or squash and cook like the carrots in the recipe below. You can also use a can of already cooked and pureed pumpkin and skip the whole simmering for 30-minutes step. Just throw it in with the cooked onions and then move on to the adding of milk step.
- Chicken stock: use homemade or store bought. You can also substitute with vegetable broth to make this 100% plant-based.
- Coconut milk: rich, creamy and makes this soup oh so dreamy. Coconut milk is filled with healthy fats and gives this soup a smooth mouthfeel. You can substitute with tigernut mlk or sweet potato milk, or more broth to keep AIP. If you aren't aren't on AIP, use any non-dairy milk of your choice.
- Sea salt: filled with lots of vitamins and minerals, sea salt packs flavor and nutirion in one shake. You can also substitute with Kosher salt. Be sure to taste as you season to appeal to your pallete.
How to make this carrot ginger soup
- Melt the coconut oil in a large saucepan or stockpot over medium heat. Add the onions, garlic, and ginger and cook, stirring occasionally, for about 10 minutes or until the onion is translucent.
- Add the carrots and stock, bring to a boil, and then reduce the heat to a simmer. Cover and cook or 30 minutes, until the carrots are tender and easily pierced with a fork.
- Add the coconut or tigernut milk and a pinch of sea salt, then use an immersion blender or regular blender to puree the soup until smooth. Taste and add more salt if necessary.
Can you make this soup ahead of time?
Soup is really easy to make ahead of time! Refrigerate for up to a week, or freeze in 1.5-2 cup portions in quart-sized freezer bags and lay flat in your freezer. Reheat on the stove or in the microwave.
You can also freeze in Souper Cubes and then remove and store in a freezer-safe container or bag as well.
To Make This Carrot Ginger Soup Coconut-Free
This recipe also calls for coconut milk to add creaminess to the soup, but if you are unable to have coconut you can either make Tigernut Milk, Sweet Potato Milk, or just use additional broth instead.
Rave Reviews of This Soup
Here are some of the enthusiastic comments people made about this soup from past rounds of the “You Can Do AIP Challenge”:
“Carrot & Ginger soup easy and delicious 
“
“The coconut milk in this really gave it an amazing flavor. It’s delicious!”
“You know? I didn't think I would like it but I was wrong! I made mine in the Ace blender (Instant Pot). I put all in ingredients except the coconut milk in and set it to do its thing. When it was done I blended in the milk. Can't wait to do this with butternut squash!”
“It came out great and I ate it with a couple of my sausages for breakfast! 
“
“All I can say is WOW! So easy, and so yummy. This will definitely be a staple in my AIP journey. I pair it with the blueberry sausage from yesterday and it was the perfect dinner and breakfast. Thank you Michele”
“LOVE how simple this recipe is! It will be yummy with the homemade sausage on the side.“
“I’ve made this in the past before I even thought of doing AIP. I love this one so much! It is my go-to soup because it is so easy to make and so delicious
“
“Amazing soup 
it's official, it became my new favourite go to, thank you so much for the recipe Michele!”
“Love this soup!! So tasty and easy!! Thanks Michele 
“
“Had to make extra because Even my 10 month old likes it 
“
Want other Paleo and AIP soup recipes? Try one of these!
Asparagus Soup (Paleo, Whole30, AIP-mods): This Paleo asparagus soup is unique due to the pancetta and tarragon that gives it such vibrant flavor. Dairy-free and Whole30 friendly with AIP variation.
Tandoori Pumpkin Soup (Paleo, Whole30, AIP): This delicious AIP pumpkin soup is a nightshade-free, seed-free spiced soup that's easily made in 15 minutes from a can of pumpkin!. If you're bored out of your skull with your AIP dishes, this will be just the thing to spice it up!
AIP Thai Chicken Soup: When you're craving an AIP Chicken Soup, why not make it a Thai Chicken soup? SUPER flavorful, no nightshades, and so easy to freeze for later! Paleo, Whole30, AIP friendly.
More Helpful AIP Resources in the Freebie Library
If you find this recipe helpful, you may really enjoy the resources in my Paleo & AIP Freebie Library! There's a “dump” freezer meal plan, a list of AIP-compliant breakfast toppings, and so much more. Plus, you'll get even more ideas sent to your inbox! Get the password here.
Carrot Ginger Soup Recipe
If you make this Carrot Ginger Soup, I'd love to hear how it turned out! Either comment below or share a pic on Instagram and tag me @thrivingautoimmune!
Carrot Ginger Soup (Paleo, Whole30, AIP)
Ingredients
- 1 tbsp Coconut Oil (or other fat like Avocado Oil or Olive Oil)
- 1 medium Yellow Onion (diced)
- 1 clove Garlic (minced)
- 1 tbsp freshly grated Ginger (or 1 tsp dried Ginger)
- 1.5 lb Carrots (peeled and roughly chopped (you can also use baby carrots))
- 3 cups Chicken Stock (or Vegetable Stock)
- 1 cup Coconut Milk (or Tigernut Milk)
- Sea Salt (to Taste)
Instructions
- Melt the coconut oil in a large saucepan or stockpot over medium heat. Add the onions, garlic, and ginger and cook, stirring occasionally, for about 10 minutes or until the onion is translucent.
- Add the carrots and stock, bring to a boil, and then reduce the heat to a simmer. Cover and cook for 30 minutes, until the carrots are tender and easily pierced with a fork.
- Add the coconut or tigernut milk and a pinch of sea salt, then use an immersion blender or regular blender to puree the soup until smooth. Taste and add more salt if necessary.
