If your body’s craving something warm, soothing, and healing this season — this is it. This anti-inflammatory roasted carrot soup is silky, comforting, and full of nutrients that naturally support hormone balance, healthy skin, and your immune system.
Roasted carrots bring natural sweetness, garlic boosts your immune system, and the blend of ginger and turmeric helps calm inflammation — a symptom many women feel in perimenopause and menopause. Coconut milk adds that decadent creaminess without dairy — so it’s easy to digest, hormone-friendly, and tastes like a hug in a bowl.
This soup is the kind of meal that makes your body exhale. It’s quick to prep, deeply nourishing, and makes the perfect batch for meal prep or cozy weeknights.
Why you will love this roasted carrot soup
- It is rich in antioxidants and beta-carotene to support skin, collagen production, and hormones
- Ginger, turmeric and garlic are naturally anti-inflammatory and immune-boosting
- It is rich in fibre for gut health and hormone balance
- It is low in sodium and free from saturated fats to support cardiovascular health
- It is dairy-free
- Olive oil and coconut milk provide healthy fats for brain and hormone health
Key ingredients you will need
8 carrots -I use organic carrots, so no need to peel them first
Ginger -grate 1-2 tablespoons of fresh ginger. I keep ginger in the freezer so it’s easier to grate when frozen
Turmeric -grate 1 teaspoon of fresh turmeric. You can use ground turmeric in a pinch
Garlic -roast 3-6 whole garlic cloves with the carrots. You can keep them in their skins, which come off easily once they are roasted
Coconut milk -use a whole can of full fat coconut milk
Chicken broth -use 3 cups of low or no-sodium chicken broth for protein and flavour. Vegetable broth or bone broth also work well
Sea salt and freshly cracked black pepper to taste
Lemon juice from 1/2 lemon for brightness and acidity to balance the sweetness from the carrots
Olive oil for roasting the vegetables and garlic
FAQ
Easily make this roasted carrot soup vegan by swapping the chicken broth for vegetable broth.
Serve this soup with a sandwich, toasted bread with olive oil, a salad, or as an appetizer before your main.
You can boil carrots, but roasting them gives a deep, rich flavour. When you roast carrots, you are also adding in healthy fats from olive oil and you can save time by roasting your garlic at the same time.
I suggest using fresh ginger, turmeric and garlic in this soup recipe instead of dried. Fresh spices are less processed and are more flavourful than dried. However, if you don’t have fresh on hand, you can absolutely use dried spices.
When I use organic carrots in a recipe, I do not peel them. Just give them a rinse first.
How to make roasted carrot soup
1. Roast the veggies | Preheat the oven to 400°F (200°C). Chop the ends off the carrots and roughly chop them into 2 inch pieces. Spread them onto a baking sheet that is lined with parchment paper, and drizzle them, along with the cloves of unpeeled garlic, with olive oil, sea salt, and freshly cracked black pepper. Roast for 40-45 minutes, until the carrots are tender and caramelized around the edges.
2. Sauté the aromatics | In a large soup pot, warm up 2 tablespoons of olive oil over medium heat. Add in the freshly grated ginger and turmeric; cook 30 seconds, just until fragrant.
3. Blend the soup | Squeeze out the roasted garlic from its skins into the pot. Add the roasted carrots, chicken or vegetable broth, fresh lemon juice and coconut milk. Use an immersion blender (or a regular blender in batches) to puree until silky.
4. Adjust and simmer | Add extra broth if you prefer a thinner soup and adjust the salt and pepper, if needed. Simmer 5–10 minutes before serving.
Anti-inflammatory Roasted Carrot Soup (DF)
Ingredients
- 8 carrots, cut into chunks
- 4 cloves garlic in skins
- 3 Tbsp 3-4 olive oil or avocado oil, divided
- 1 tsp sea salt
- Freshly ground black pepper to taste
- 1 cup premium coconut milk
- 2 Tbsp freshly grated ginger
- 1 tsp ground turmeric
- 3 cups chicken broth or vegetable broth for a vegan option
- 3 Tbsp freshly squeezed lemon juice
Instructions
- Preheat the oven to 400°F (200°C). Chop the ends off the carrots and roughly chop them into 2 inch pieces. Spread them onto a baking sheet that is lined with parchment paper, and drizzle them, along with the cloves of unpeeled garlic, with olive oil, sea salt, and freshly cracked black pepper. Roast for 40-45 minutes, until the carrots are tender and caramelized around the edges.
- In a large soup pot, warm up 2 tablespoons of olive oil over medium heat. Add in the freshly grated ginger and turmeric; cook 30 seconds, just until fragrant.
- Squeeze out the roasted garlic from its skins into the pot. Add the roasted carrots, chicken or vegetable broth, fresh lemon juice and coconut milk. Use an immersion blender (or a regular blender in batches) to puree until silky.
- Add extra broth if you prefer a thinner soup and adjust the salt and pepper, if needed. Simmer 5–10 minutes before serving.
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Nutrition
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