Curried Coconut Carrot Soup

Sweet meets gentle heat in this creamy, rich and warming soup.  This low-FODMAP carrot soup uses coconut milk (in a can) and the power of a blender to achieve its silken texture.  I use the Indian technique of blooming spices to unlock even more intense aroma and flavor.  It sounds exotic but it’s easy. Simply sauté the curry and red chili flakes in oil before adding the rest of the ingredients. Best of all it cooks quickly and freezes well so it’s perfect for office lunches and relaxing weeknights.

Blooming spices by sauteing in oil to unlock depth of flavor and aroma.

Makes 8 cups


2 tablespoons coconut oil
1 bunch green onions (scallions), dark and light green segments separated and chopped
6 cups carrots, unpeeled and roughly chopped
3 cups low-FODMAP vegetable stock or water
One 15-ounce can light or full-fat coconut milk
2 tablespoons peeled, minced ginger root
1 tablespoon curry powder
¼ – ½  teaspoon red chili flakes
1 – 2 tablespoons of freshly squeezed lime juice
Sea salt and pepper to taste
¼ cup chopped cilantro for serving  


  • In a large soup pot, heat oil over medium-low heat then add light green onions.  Sauté until starting to brown then discard.
  • Bloom the spices in the onion-infused oil by adding the curry powder and red chili flakes.  Stir frequently until spices become aromatic and darken in color, about 60 seconds.  
  • Add green onion tops and sauté until soft; about 8 minutes.
  • Add the carrots and sauté for 5 minutes.
  • Add the stock (or water), coconut milk and ginger.  Bring to a boil then cover and simmer for 15 minutes, until carrots are soft.
  • Transfer the soup to a blender, cover with the lid (and a cloth).  Puree the soup until silky smooth.  Pour the pureed soup back into the soup pot.
  • Add lime juice, sea salt and pepper to taste.
  • Garnish with cilantro.

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