• Micah

Carrot Coconut Soup with Parsnip Spirals

Updated: Mar 17, 2020

Soup is my favourite food - I love any soup in any form, from chunky to creamy, I'll take a bowl in hot or cold weather. But when I became lactose intolerant (a very sad day indeed), I found myself missing creamy soups that I used to love. Now keep in mind, this was the early 2000s, and veganism and plant based alternatives in mid-western Canada in a city nick-named "Cow Town" pretty much started and stopped with soya milk. That's why I'm so excited to share this recipe for Carrot Coconut Soup with Parsnip Spirals. It's a mouthful, I know, but feel free to leave out the parsnips if it puts you over the edge.

Carrot Coconut Soup with Parsnip Spirals
Carrot Coconut Soup with Parsnip Spirals

If you've ever wondered how to make a creamy soup... without the cream, here are my top ways to get a silky smooth, decadent soup without the dairy:

If you're blending:

  • Add in 2-3 tbsp uncooked rice while boiling

  • Add 1 small chopped potato or sweet potato

  • Add 1/4 cup oats

If you're keeping it chunky (hehe):

  • Use coconut milk or coconut cream

  • Add 1 tbsp peanut or nut butter

  • Use a soya or oat based creamer

Anyways, enjoy my recipe for Carrot Coconut Soup - if you are looking for more soup recipes, check out my faves here!

#souprecipe #veganrecipe #soup #coconutmilk #coconutsoup #spiralizer #carrotrecipe #parsnips #dairyfree #glutenfree #carrot #soup #paleo #coconut #ginger


Carrot Coconut Soup with Parsnip Spirals

Total time: 40 min

Servings: 6 servings


  • 1 Tbsp coconut oil

  • 1 small onion diced

  • 2 cloves garlic, minced

  • 1 tsp ginger, grated

  • 1/2 tsp turmeric

  • 1 1/2 c. carrots, chopped

  • 3 c. water or vegetable broth

  • 1 c. canned coconut milk

  • 1/2 tbsp olive oil

  • 1 parsnip, peeled and spiralized

  • Salt & Pepper to taste


  1. In a large pot, heat coconut oil over medium heat.

  2. Add onion, garlic, ginger and turmeric, cooking until fragrant.

  3. Add carrots, cook for 5 minutes until they begin to soften

  4. Add vegetable broth, bring to a boil and let simmer for 20 minutes.

  5. Add coconut milk

  6. Transfer contents to a blender, or use an immersion blender to puree until smooth.

  7. Season to taste with salt and black pepper.

  8. Meanwhile, melt coconut oil in a medium pan, adding parsnips. Cook until beginning to soften

  9. Add parsnips to serving bowls, and gently ladle the pureed soup over top.

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