Dairy-free, vegan, paleo

Carrots are a great source of beta-carotene, fiber, vitamin K, potassium and antioxidants and they are a key ingredient on most Greek dishes. So, we use them pretty much everyday. Panos loves to snack on those while we are cooking. And if you are a carrot fun, don’t forget to try out our favorite carrot cake oatmeal cookies.

This spiced carrot soup is the easiest and most comforting soup that you have ever tried. It is baby and kids friendly and you can make this ahead of time as it stores really nicely. Perfect for a quick and nutritious weekday dinner.

“When life gives you carrots, you make carrot soup”

What you will need and tips

  • Carrots. The star of the dish! In this recipe, I roast the carrots so they get a deeper, almost sweet flavor. It would be faster if you just boil them and you can do that if you don’t have the extra time. However the final result is better with roasted carrots.
  • Extra vegetables: potatoes and onions. In the past, I have done this soup with other combination of vegetables. But you can add celery, leek and sweet potato and play around with the flavors. Today I used potatoes and onions.
  • Spices: ginger and turmeric. Those two are the perfect combination for this soup. Ginger makes this soup slightly spicy and turmeric gives this rich yellow color. I just love those spices!
  • Coconut milk. I’m using the full fat coconut milk on a can. Try to use one that has a clean ingredients’ list with just coconut and water. I don’t recommend the one in the carton as it usually contains hidden ingredients.
  • Coconut oil. You can substitute with avocado or olive oil. However the coconut oil adds on the coconut flavor which pairs nicely with the carrots.
  • Vegetable broth. You can use either homemade or store bought. Or if you don’t have any on hand you can use just water.

How I served it

Panos is obsessed with his Bubba Boo lion bowl. He actually eats soups only on this bowl! So I served his soup and decorated with a little coconut milk and hemp seeds for some extra Omega 3s fatty acids. Panos loves to “hide into the soup” the extra coconut milk on top while he stirs it. And yes, he eats two of those bowls, this is how much he loves it!

Extra tips

  1. You can eat this soup without blending. If you decide to go this way, just make sure that you cut dice the carrots before roasting them.
  2. If you decide to blend you can either use a hand mixer or a stand mixer.
  3. If you use a stand mixer make sure that you leave part of the lid open so the steam escapes. Otherwise, you might end up with a broken blender.
  4. Blend on batches to make sure that your blender has enough space to smooth out the soup.
  5. In case you need extra liquid for blending you can add warm water or extra coconut milk.

How to store it

This soup is amazing for batch cooking and meal prep. You can store it

  • in your fridge in an airtight container for up to 3 days or
  • in your freezer in freezer friendly containers for us to 3 months

In both cases you can either store in individual portions or in a big container. If you serve this to your baby you can freeze in ice cubes containers until firm and then transfer in freezer bags.

Spiced carrot soup

Recipe by Panos EatsCourse: Lunch, DinnerDifficulty: Easy


Prep time


Cooking time




  • 2 lbs (0.91 kilograms) carrots, cut in big pieces

  • 2 big potatoes peeled and diced

  • 1 onion peeled and diced

  • 5 tbsp oil (coconut, avocado or olive oil)

  • 1 can coconut milk

  • 1 tsp grounded ginger

  • 1 tsp turmeric

  • salt and pepper to taste

  • 32 oz (907.18 grams) (1 liter (0.26 gallons)) vegetable broth


  • Preheat the oven at 375F (190.56 degrees Celsius)
  • Place the carrots in a sheet tray, drizzle with 3 tbsp of oil and the ginger
  • Massage the carrots to ensure that they are well coated with oil and ginger
  • Bake in the oven for 35 min or until fork tender
  • In the meantime, in a soup pot saute the onions with the remaining oil until caramelized (around 2-3 min)
  • Add the potatoes, turmeric, salt and pepper and stir
  • Add the coconut milk, vegetable broth along with enough water to cover the vegetables if needed
  • Simmer on medium-low heat for 20-25 min or until fork tender
  • When carrots are ready, add them in the pot and stir
  • Let simmer for another 5-10 min
  • When ready, puree the soup until smooth using a hand or regular blender

Disclosure: this post may contain affiliate links, which means Panos Eats may receive a commission to help us run this site at no extra cost to you if you purchase something that we have recommended. While clicking these links won’t cost you anything!


  1. So delicious! I roasted purple potatoes with the carrots, and served the soup with pumpkin seeds, red onions, and fresh cilantro. The whole family loved this!

    1. What a great addition! Purple potatoes are the best! I’m glad that you and the family liked it

  2. It really became one of our favourites !! Tasty and healthy ? My little girl asked me for more!!! So easy to cook !!!The whole family enjoyed it

    1. I’m so happy that the whole family enjoyed it 🙂

Leave a Reply

Your email address will not be published. Required fields are marked *

Translate »