This delicious and easy to make Carrot Apple Soup recipe is smooth and naturally creamy and dairy-free. Ginger and turmeric not only provide anti-inflammatory benefits, but give the soup incredible flavor. This soup can be served hot or cold so it's perfect for entertaining or as a cozy weeknight meal.
Main Ingredients
This recipe will yield the perfect blend of naturally sweet and savory flavors from fresh simple ingredients. It's also dairy-free, gluten-free and naturally vegan.
Here's what you'll need to make this carrot soup recipe:
- Carrots- naturally sweet and full of bright fresh flavor.
- Apples- provide just a hint of sweetness and help mellow the sharp carrot flavor.
- Fresh ginger- compliments carrots and apple with just a hint of spice. In a pinch, you could use dried ginger.
- Fresh turmeric- adds a slightly peppery, earthy flavor with a touch of citrus taste. In a pinch, use dried turmeric.
- Garlic- gives depth of flavor to the soup.
- Fresh Herbs- chives are a star ingredient and bring a fragrant oniony goodness that round out and help bring out the flavors in the soup while parsley is a beautiful garnish.
- Baking Soda- a magical ingredient and helps to breakdown the vegetables and fruit, which makes the soup smooth and creamy, and not grainy.
- Coconut milk- added right before serving, gives the soup a delicious gourmet touch. You could also use sour cream if not vegan.
- White Pepper- a bit more mild than black, and it blends nicely into the soup.
Step-By-Step Visual Guide
Nutrition Notes
As a dietitian, I recommend soups as an easy way to combine a variety of vegetables with herbs and spices, into a healthy meal, just like in my popular Sweet Potato Apple Soup, Roasted Cauliflower and Leek Soup and my Favorite Minestrone Soup.
This soup in particular, contains a ton of nutritional benefits.
Carrots are rich in beta-carotene, which supports vision, immunity, and skin health. You can use carrots in a variety of different ways other than in soup or eaten raw. They can be roasted with ricotta on toast or blended into smoothies. Apples and carrots are high in fiber, which helps with fullness and lowering cholesterol, and they contain antioxidants like flavonoids and vitamin C.
Ginger soothes the digestive system, alleviates nausea, and reduces bloating with its anti-inflammatory compounds. Turmeric has similar anti-inflammatory and antioxidant properties, and black or white pepper enhances its absorption. Try my Ayurvedic Golden Milk made with almond milk and dried turmeric as a soothing and comforting drink!
Flavor Profile and Adjustments
Water and great tasting fresh ingredients, are all that was needed to create a great tasting broth without excess sodium. Store-bought chicken broth or vegetable broth tend to be bland, and depending on which brand you use, can give off an unpleasant after taste in soup.
This soup yields a mild ginger apple essence. The flavors are perfectly balanced. But you can add more ginger and turmeric if you prefer a stronger, spicier kick.
If you want more of the apple flavor to stand out, try adding more apples or even a splash of apple juice, replacing some of the water.
Serving and Storage Suggestions
- Can be served hot in the fall or winter months and chilled in the spring and summertime.
- I love this soup with some crusty bread and/or a simple salad. Pair the soup with a delicious grilled cheese sandwich and dip away!
- Make this soup ahead of time and refrigerate for easy entertaining.
- Store leftover soup in the refrigerator in an airtight container for up to 5 days.
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Easy Vegan Carrot Ginger Apple Soup (with Turmeric)
Equipment
- 1 microplane grater
- 1 immersion blender or regular blender
Ingredients
- 1 tablespoon extra virgin olive oil
- 1 sweet Vidalia onion chopped
- 2 cloves garlic smashed
- ½ teaspoon fresh ginger grated
- ½ teaspoon fresh turmeric grated
- 1.5 lbs carrots about 12 medium-large carrots, peeled, cut into ½ inch pieces
- ½ teaspoon coarse salt
- ⅛ teaspoon freshly ground white pepper can also use black pepper
- 1 honeycrisp apple large or two small, peeled, cut into 1-2 inch pieces
- ½ teaspoon baking soda
- 4.5 cups water or just enough to cover the vegetables
- fresh chives chopped
- fresh parsley chopped, for garnish (optional)
- ½ cup light or regular coconut milk for garnish
Instructions
- Heat a Dutch oven or large soup pot on medium heat and add the olive oil.
- Once the oil is hot, add the onions and sauté until soft about 3-5 minutes.
- Add the garlic, ginger and turmeric and sauté until just fragrant, about 30 seconds.
- Add the carrots, salt, pepper and cook 1-2 minutes.
- Add the apples, baking soda, water and give it a stir.
- Bring soup to a boil then reduce heat to simmer for 20-25 minutes until vegetables are soft.
- Allow soup to cool for for just a few minutes. Use an immersion blender or transfer to a regular blender, to blend the soup until it's completely smooth. Season to taste.
- Scoop soup into bowls then drizzle with coconut milk and sprinkle with the fresh chives. Add parsley for additional garnish if desired.
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Nutrition
I prefer to focus on quality ingredients from a variety of sources that work in tandem to promote optimal health. Nutrition calculations may not reflect these valuable interactions. However, I understand certain values can be helpful to some. Please note these calculations are merely estimates. Values will vary depending on modifications, brands used, and portion size. Should you require specific information, it's best to consult with a dietitian or qualified healthcare provider.
Roberta says
Spicy and comforting and exactly what we needed tonight!
Donna Castellano, MS, RDN says
Roberta, I'm so happy to hear that! Thank you!! Donna