Creamy Carrot and Ginger Soup (Dairy-Free, Gluten-Free, Nightshade-Free) | New Roots Herbal | Natural Health Products
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Creamy Carrot and Ginger Soup (Dairy-Free, Gluten-Free, Nightshade-Free)

As the days become chillier during this time of festivities and company, there’s nothing better to warm the body and soul than a delicious bowl of soup!

This dairy- and gluten-free recipe from YUM is not only delicious and super simple to make, but is also one that most people, even those with allergies and autoimmune conditions, can safely enjoy. Finding ways to be able to create meals that honour the unique needs of everyone is especially important during the holidays. Even better: This recipe is also sure to be a crowd pleaser, filled with ingredients that you probably already have on hand—bonus!

There is one problem with this recipe, though: Not only is it known to be crazy addictive, but it also doesn’t last long! So, if you want to have leftovers or will be serving guests, be sure to double or triple the recipe. If you do, you will need to blend it in batches.


  • 2 cups roughly chopped carrots
  • 1 small or medium yellow onion, roughly chopped
  • 2 celery stalks, roughly chopped
  • 2–3 garlic cloves, halved
  • ¼ cup chopped green onions
  • 2 tbsp extra virgin olive oil
  • 1 × 14 fl oz (400 ml) can premium full-fat coconut milk
  • ¼ cup cooked chickpeas
  • 2 tbsp. roughly chopped cilantro stems
  • 4 tsp. lemon juice, or to taste
  • 2 tsp. grated ginger, firmly packed
  • 1½ tsp. white vinegar
  • 1 tsp. Himalayan salt, or to taste
  • ¾–1 tsp. dried dill, or to taste
  • ½ tsp. ground cumin
  • ½ tsp. black pepper
  • ¼ tsp. curry powder
  • ⅛ tsp. garlic powder
  • ⅛ tsp. cinnamon


Place the carrots, onion, celery, garlic and green onions in a large baking dish. Drizzle with the olive oil and stir to coat evenly. Bake in a preheated 315 °F (155 °C) oven for 45 minutes. Before the vegetables are done baking, purée the rest of the ingredients with the water in a high-speed blender, using the coconut cream can to measure the water. Then, add the roasted vegetables, and purée again until smooth and creamy.

Serve warm directly from the blender, or refrigerate for a chilled soup. This freezes well and can be gently reheated for future quick meals (don’t overheat).

Makes 5 cups.

 Theresa Nicassio, PhD, Psychologist

 Theresa is a kindness advocate, chef, wellness educator, and the
 award-winning author of YUM: Plant-Based Recipes for a
 Gluten-Free Diet