Vegan Carrot-Ginger Soup


In this vegan carrot soup, harissa adds a hint of heat, which is beautifully balanced by the sweetness of the carrots and the floral notes from the lime. Chopped almonds and cilantro top the soup, adding a nutty finish.

Vegan Carrot-Ginger Soup
Photo: Caitlin Bensel
Active Time:
30 mins
Total Time:
1 hrs


  • ¼ cup extra-virgin olive oil, divided

  • 2 pounds carrots, peeled and chopped

  • 2 cups thinly sliced sweet onion

  • 1 tablespoon thinly sliced garlic

  • 1 tablespoon minced fresh ginger

  • 2 teaspoons cumin seeds or 1 teaspoon ground cumin

  • 2 teaspoons coriander seeds or 1 teaspoon ground coriander

  • 4 cups carrot juice or vegetable broth

  • 2 tablespoons harissa

  • ¼ teaspoon salt

  • ¼ cup sliced almonds, toasted (see Tip)

  • 2 tablespoons chopped fresh cilantro

  • 1 teaspoon grated lime zest

  • 1 teaspoon lime juice


  1. Heat 1 tablespoon oil in a large heavy pot over medium-high heat. Add carrots and onion; cover and cook until softened, about 4 minutes. Add garlic, ginger, cumin and coriander. Cook, uncovered and stirring constantly, until fragrant, about 1 minute. Stir in carrot juice (or broth), harissa and salt; bring to a boil over medium-high heat. Reduce heat to medium-low and simmer, stirring occasionally, until the carrots are tender, about 20 minutes.

  2. Meanwhile, stir almonds, cilantro and lime zest together in a small bowl.

  3. Transfer the soup to a blender. Secure the lid on the blender, remove the center piece and cover the opening with a clean towel. Start the blender, then with the blender running, drizzle in 2 tablespoons oil. Process until smooth, about 1 minute. (Alternatively, puree the soup in the pot with an immersion blender until smooth, about 1 minute. Use caution when blending hot liquids.) Stir in lime juice.

  4. Ladle the soup into 8 bowls and sprinkle with the almond mixture. Drizzle with the remaining 1 tablespoon oil. Serve immediately.


Tip: For the best flavor, toast nuts before using in a recipe. To toast sliced nuts, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant, 2 to 4 minutes.

Nutrition Facts (per serving)

245 Calories
12g Fat
31g Carbs
5g Protein
Nutrition Facts
Servings Per Recipe 6
Calories 245
% Daily Value *
Total Carbohydrate 31g 11%
Dietary Fiber 6g 21%
Total Sugars 20g
Protein 5g 10%
Total Fat 12g 15%
Saturated Fat 2g 10%
Vitamin A 44319IU 886%
Sodium 292mg 13%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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