Servings
Font
Back
0 from 9 votes

Creamy Orange Carrot Soup with Coconut Milk | AIP-Friendly

An easy orange carrot soup made with coconut milk and ginger. This recipe is AIP-friendly, low-carb, and vegan. It contains no cream making it perfectly dairy-free.

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 4
Calories: 311 kcal
Course: Soup , Lunch , Dinner
Cuisine: Asian

Ingredients

  • 400 g carrots or approx. 1 pound
  • 2 tablespoon extra virgin olive oil
  • ginger (about 2 cm long)
  • 1 shallot (or half an onion)
  • 2 cloves of garlic
  • 500 ml vegetable stock about 2 cups
  • 1 can full-fat coconut milk
  • ¼ cup orange juice and grated rind or zest of half an orange
  • ¼ teaspoon salt or more to taste
  • 1 tablespoon chopped chives or your favorite herbs, to garnish optional

Instructions

    Cup of Yum
  1. Prepare the vegetables - wash and peel the carrots and shallots, dice the ginger and mince the garlic.
  2. Next, grate the peel and squeeze the juice from half an orange then set this aside.
  3. Add two tablespoons of extra virgin olive oil, allow this to heat.
  4. Sauté the shallot (or onion), garlic, and ginger. Fry uncovered for 2-5 minutes. You can add a tablespoon or two of vegetable stock to prevent the garlic and ginger from sticking to the pot and burning.
  5. Add the carrots then use a wooden spoon to combine.
  6. Stir in the stock then cover the pot and let simmer for about 15 minutes. Next, check whether the carrots are done after about 10 minutes by pricking one with a fork or using a wooden spoon to see whether the carrots are soft and break easily.
  7. Finally, once the carrots are well done, stir in the coconut milk then use an immersion blender to process until smooth and creamy. Don't worry if you do not have an immersion blender. Simply transfer the soup to a normal blender and blend until smooth. Add the orange juice, grated orange rind or zest, and adjust accordingly for salt.
  8. Serve into bowls. You can garnish your orange carrot ginger coconut soup with some chopped chives, coconut cream, or your favorite herbs and spices.

Notes

  • Variations
  • Consistency
  • Storing
  • Serving
  • Variations - use more onions or shallots for a more intense flavor. I know there are lots of people who do not like the taste of coconut out there. So by all means, feel free to substitute the coconut milk with regular milk.
  • Consistency - make the soup lighter by adding an extra cup of vegetable stock or water, if you find it too thick. For a thicker soup, mix 1-2 tablespoons of tapioca or arrowroot starch with an equal amount of water then stir this mixture into the soup.
  • Storing – This soup can be stored in an airtight container in the refrigerator for three to four days which means it is great for meal prep. To freeze, transfer the creamy orange and carrot soup to a freezer-safe container or bag and place it in the freezer for up to six months. When ready to reheat the soup, allow the soup to thaw overnight in the refrigerator prior to heating.
  • Serving - carrot ginger soup goes well with regular toasted bread, baguettes, crackers, croutons, or regular toasted versions of the same. Garnish with your favorite herbs or a pinch of chili flakes.

Nutrition Information

Calories 311kcal (16%) Carbohydrates 17g (6%) Protein 3g (6%) Fat 28g (43%) Saturated Fat 19g (95%) Polyunsaturated Fat 1g Monounsaturated Fat 6g Sodium 728mg (30%) Potassium 588mg (17%) Fiber 3g (12%) Sugar 8g (16%) Vitamin A 17004IU (340%) Vitamin C 16mg (18%) Calcium 57mg (6%) Iron 4mg (22%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 311

% Daily Value*

Calories 311kcal 16%
Carbohydrates 17g 6%
Protein 3g 6%
Fat 28g 43%
Saturated Fat 19g 95%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 6g 30%
Sodium 728mg 30%
Potassium 588mg 13%
Fiber 3g 12%
Sugar 8g 16%
Vitamin A 17004IU 340%
Vitamin C 16mg 18%
Calcium 57mg 6%
Iron 4mg 22%

* Percent Daily Values are based on a 2,000 calorie diet.