Articles & Recipes

Gluten-Free, Grain-Free, Nut-Free, Vegan Gingered Carrot and Coconut Soup

January 2, 2019

Here, fresh ginger adds gentle heat to a lush soup. Fresh mint and lime juice take the dish from good to grand. What a wonderful Easter appetizer!

Ingredients Makes 6 servings

1 tbsp virgin coconut oil 15 mL
1 cup chopped onion 250 mL
1 lb carrots, chopped (about 4 cups/1 L) 500 g
1 1-inch (5 cm) piece gingerroot, chopped 1
1 tsp fine sea salt 5 mL
31⁄2 cups coconut water 875 mL
1 cup well-stirred coconut milk (full-fat) 250 mL
1 tbsp coconut sugar 15 mL
1 tbsp freshly squeezed lime juice 15 mL
1⁄4 cup minced fresh mint 60 mL


  • Food processor, blender or immersion blender
  1. In a large saucepan, melt coconut oil over low heat. Add onions and increase heat to medium-high; cook, stirring, for 5 to 6 minutes or until softened.
  2. Stir in carrots, ginger, salt and coconut water; bring to a boil. Reduce heat and simmer, stirring occasionally, for 25 to 30 minutes or until carrots are very soft.
  3. Working in batches, transfer soup to food processor (or use immersion blender in pan) and purée until smooth. Return soup to pan (if necessary) and whisk in coconut milk, sugar and lime juice. Warm over medium heat, stirring, for 1 minute.
  4. Ladle soup into bowls and sprinkle with mint. Serve with any of the suggested accompaniments, as desired.
Plain coconut yogurt / Lime wedges / Toasted unsweetened flaked coconut
Store the cooled soup in an airtight container in the refrigerator for up to 2 days or in the freezer for up to 6 months. Thaw overnight in the refrigerator or in the microwave using the Defrost function. Warm soup in a medium saucepan over medium-low heat.


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