Coconut Ginger Carrot Soup

To warm up a cold day, look no further.  Carrots and coconut give this soup a sweet base while the ginger and jalapeno heat it up!  Yields 10 cups

2 tablespoons extra-virgin olive oil

1 medium onion, cut into 1-inch pieces (2 cups)

½ teaspoon sea salt

4 celery stalks, cut into 1-inch pieces (2 cups)

6 carrots, cut into 1-inch pieces (4 cups)

1 large sweet potato, cut into 1-inch pieces (2 cups)

1 5 oz can tomato paste

3 tablespoons fresh grated ginger

4 cloves garlic, minced

1-2 jalapenos

4 cups low-sodium chicken or vegetable stock

1-14.5 oz can coconut milk

1 tablespoon fresh-squeezed lime juice

Cilantro and yogurt for garnish


1.    In a 4+-quart soup pot (or Dutch oven) heat the olive oil at medium heat until a small piece of onion produces a sizzle. Add remaining onions and salt and sauté until softened, about 5 minutes.

2.    Add the celery, carrots, sweet potato, tomato paste, ginger, garlic, jalapenos and stock to the pot and bring to a boil. Reduce heat and simmer until sweet potatoes and carrots are soft, 30-35 minutes.

3.    Add the coconut milk and bring to a low boil. Remove pot from heat and using an immersion stick, blender or food processor, blend soup until smooth.

4.    Return soup to the pot and keep on low heat.  Add lime juice to finish. Serve hot with cilantro and a drizzle of yogurt.


Note: If fresh ginger is not available to you, use 1 Tbsp dried instead.


Recipe created for use by Heart-Healthy Woman & Well Fed Heart and their clients.

Time-Saver Tool Tips
-Use a microplane to quickly grate fresh ginger & garlic
-Get yourself an immersion blender to save time AND dishes!

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Ingredient Insight
-Dirty Dozen™ Ingredients: celery
-Clean Fifteen™ Ingredients: onion, sweet potato

If using homemade stock, choose a mild flavor like chicken, turkey or vegetable.  Beef, lamb or other ruminant stock is not advised.

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