GF Gluten-Free DF Dairy-Free VG Vegetarian EF Egg-Free NF Nut-Free

Ginger Orange and Carrot Soup

Orange and Carrot Soup is nourishing, nutrient-dense, and loaded with healthy ingredients! It’s the perfect soup for chilly days!

Prep: 10Cook: 30Total: 40
Servings: serves 8


  • 2 tablespoons refined coconut oil
  • 2 cloves garlic, minced
  • 1 sweet onion, chopped
  • salt and pepper to taste
  • 4.5 cups carrots, chopped (about 1.5 pounds)
  • 3 cups vegetable stock
  • 3 cups water
  • 1 orange, zest and flesh
  • 1 pear, coarsely chopped
  • 1 tablespoon ginger, grated
  • toppings: crunchy chickpeas, coconut cream, fresh herbs like mint or cilantro, lime wedges are some ideas


  1. In a large pot, over medium heat, add the oil, garlic, onion, salt, and pepper.
  2. Sauté for about 5 minutes until the onions soften and are lightly brown.
  3. Add chopped carrots, vegetable stock, and water. Bring to a boil and continue to cook as you prep your other ingredients.
  4. Zest the orange in a small bowl and set aside.
  5. Peel the orange and coarsely cut it into pieces, making sure there are no seeds.
  6. Add cut up orange, pear, and ginger to the pot.
  7. Cook on high for another 5 – 10 minutes, until the carrots are easily pierced with a fork.
  8. Pour the contents into a blender.
  9. If you’re using a food processor, you may need to do this step in increments.
  10. Blend until smooth.
  11. Keep warm on the stove top until you’re ready to serve.
  12. Top with crunchy chickpeas, a swirl of coconut cream, fresh herbs and a wedge of lime.

Nutrition Info:

  • Serving Size: 8
  • Calories: 88
  • Sugar: 8.2g
  • Sodium: 316mg
  • Fat: 4.3g
  • Saturated Fat: 3.7g
  • Unsaturated Fat: 0g
  • Trans Fat: 0g
  • Carbohydrates: 14.2g
  • Fiber: 3g
  • Protein: 1.1g
  • Cholesterol: 0mg
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