Carrot and coconut milk soup

A mild, exotic carrot soup with coconut milk, scented with ginger and turmeric. Creamy and comforting, it makes a healthy, colourful dinner with lightly spiced notes.

Preparation: 10 min  |  Cooking: 25 min  |  Servings: 4  |  Difficulty: Very easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 178 kcal · 2 g protein · 11 g carbohydrate · 13 g fat

Ingredients

• 6 carrots
• 200 ml coconut milk
• 1 onion
• 1 tsp ginger
• 1 tsp turmeric
• 1 tbsp olive oil

Method

1. Soften the onion, ginger and turmeric.
2. Add the carrots and cover with water or stock.
3. Cook for 20 minutes.
4. Blend with the coconut milk.

Nutritional benefits

Carrot is low in calories but rich in fibre and antioxidant beta-carotene, which is better absorbed with fat (the coconut milk). Ginger and turmeric add an anti-inflammatory dimension. A mild, creamy and light soup that suits weight loss, naturally vegan and gluten-free.

Variations and substitutions

• With sweet potato as well.
• With red lentils for more protein.
• Spicier: curry powder, chilli.
• With toasted pumpkin seeds.

Storage and making ahead

Keeps for 4 days and can be frozen: ideal for batch cooking.

💡 Good to know

A pinch of pepper with the turmeric boosts the absorption of curcumin, the anti-inflammatory compound.

Further reading

Discover more weight-loss recipes · vegetarian recipes · vegan recipes · gluten-free recipes · anti-inflammatory recipes.

Foods in this recipe: carrots · coconut milk · onion · ginger · turmeric.

You might also like these recipes: Homemade ratatouille · Pumpkin soup · Vegetable and coconut milk curry.