Simple, delicious Moroccan Carrot Soup with ginger, coconut milk, fresh orange juice, and warming Moroccan Spices. Vegan and gluten-free. Bright & cheery!
The flower doesn’t dream of the bee. It blossoms and the bee comes. ~Mark Nepo
Here’s a little sunny cheer to brighten up dark winter days—Moroccan Carrot Soup! Inspired by our recent trip to Morocco, one of the highlights of the visit was meandering through the old spice markets in Marrakech. Piles of oranges and pomegranates lined the little alleyways. Baskets and barrels full of spices overflowed with rich colors, textures, and scents. It was kind of like being in Chef Heaven!
This carrot soup is infused with ginger, coconut, and warm Moroccan spices. Fresh, juicy oranges make this soup sing with happiness. Somehow it infuses every shadowy nook and cranny. A mood booster for sure! Have a friend who is feeling under the weather? This will help. Pomegranates, oranges, and carrots are all in season right now and make such a delicious pairing.
Why You’ll Love This
- Cheery and nutritious! A bright, uplifting soup bursting with vitamins, antioxidants, and minerals.
- Vegan and gluten-free. A naturally gluten-free soup free of dairy. Coconut milk makes it creamy!
- Warm Moroccan flavor. Orange juice, ginger, cinnamon, cumin, and cayenne bring layers of fragrant flavor.
Carrot Soup Ingredients
- Carrots: Peeled and sliced.
- Potatoes: Yukon gold, sweet potatoes, or russet.
- Apple: Honeycrisp, Gala, Granny Smith, Golden Delicious, or McIntosh.
- Aromatics: Fresh ginger, garlic cloves, shallots (or sub onion).
- Olive oil: Use high-quality extra-virgin olive oil.
- Veggie stock: Or vegetable broth, or sub chicken stock.
- Coconut milk: For richness.
- Orange juice: Adds brightness and subtle acidity.
- Spices: Cinnamon, ground cumin, cayenne (or allepo), and salt.
- Maple syrup: Or sugar or honey.
How to Make Moroccan Carrot Soup
Step 1: Build the base. Heat oil in large pot, then add shallots (or onion) and sauté over medium-high heat 3-4 minutes. Reduce to medium heat, add ginger and garlic and cook 2 minutes. Add carrots, potatoes, apples, stock, and water.
Step 2: Simmer. Bring to boil, then reduce heat to low and simmer, covered, for 15 minutes. Carrots should be fork tender.
Step 3: Blend. Let cool, then blend in batches using a blender. Once smooth, return to pot.
Step 4: Finish. Add coconut milk, salt, and spices, stirring well over low heat. Add maple syrup (or other sweetener) and orange juice to taste. Start with 1/2 cup and add more as needed.
Step 5: Taste and adjust. Taste for salt and heat, adding a pinch more cayenne if you wish.
How to Serve Moroccan Carrot Soup
Pour into bowls or mugs, then garnish the carrot soup simply with fresh pomegranate and scallions, or if feeling inspired, scatter with fresh flower petals and microgreens. Either way, let this humble offering bring a little joy to your heart.
You can also serve with a dollop of yogurt or a swirl of coconut milk.
Storage
Store in an airtight container in the fridge for up to 5 days. You can also store in the freezer for 4 months!
FAQs
Feel free to get creative with adding other spices like coriander, turmeric, paprika, or pepper. Add a little, then taste and adjust as you go!
The peel can be tough, dry, or chewy so it is nice to peel them, however you can toss them in with the peel if you’d like! Just make sure to give them a good scrub first, as the peel can be dirty.
You will not achieve the same creamy, smooth consistency with an immersion blender as you will with a high speed blender. Use a blender tp puree the soup if you have one!
Carrot soup can turn out bland if there is not enough acid. This is why the addition of orange juice is so great! Add 1/2 cup at a time and taste and adjust as you go until achieving just the right flavor.
I suggest using orange juice here! Orange juice is sweeter and less tart compared to lemon juice.
Health Benefits of Carrots
Carrots are not only a versatile and delicious vegetable but they are also brimming with a variety of health benefits!
- Rich in vitamins and minerals: Carrots are an excellent source of vitamin A, which comes from beta-carotene. They also provide vitamins K1, B6, and minerals like potassium and antioxidants.
- Eye health: The beta-carotene in carrots is converted into vitamin A in the body and is vital for eye health.
- Supports immune function: Vitamin A also plays a key role in maintaining the body’s natural defenses.
- Promotes skin health: The antioxidants and vitamin A in carrots help protect your skin from sun damage and can contribute to skin repair, reducing signs of aging and promoting a healthy skin complexion.
- Heart health: The potassium in carrots can help control blood pressure, while the fiber can help lower blood cholesterol levels.
- Blood sugar control: Carrots have a low glycemic index, meaning they cause a lower and slower rise in blood sugar levels.
Hope you enjoy this Moroccan Carrot Soup and have a beautiful week!
More carrot recipes you may like
Moroccan Carrot Soup
- Prep Time: 15
- Cook Time: 20
- Total Time: 35 minutes
- Yield: 8 cups 1x
- Category: Vegan Soup
- Method: Stove top
- Cuisine: Moroccan
Description
This bright and cheery Moroccan Carrot Soup is infused with orange juice, ginger and warming Moroccan spices. Vegan and Gluten Free it’s simple to make with delicious flavor.
Ingredients
- 2 tablespoons olive oil
- 2 fat shallots, or one onion, diced
- 1 tablespoons ginger, finely chopped
- 4 garlic cloves, chopped
- 1 lb carrots, peeled, sliced into 1/2 inch rounds
- 8 ounces potatoes, rough chopped
- 1 apple, rough chopped
- 2 cups veggie or chicken stock
- 2 cups water
- 1 can coconut milk
- 1/2 cup –1 cup orange juice ( juice from 1- 2 oranges)
- 1 teaspoon salt
- 1 tablespoon maple, sugar or honey
- 1 teaspoon cinnamon
- 1 teaspoon cumin
- 1/2 teaspoon cayenne, or allepo, more to taste
Instructions
Heat oil in a large heavy bottom pot. Add onions and saute over med-high heat until tender and golden, 3-4 minutes. Turn heat to medium and add the ginger and garlic and cook for 2 more minutes, until golden and fragrant. Add the carrots, potatoes, apples, stock and water.
Bring to a boil, turn heat down to low and simmer, covered for 15 minutes or until carrots are fork tender.
Let this cool then blend in batches ( in a blender) until very very smooth and place back in the pot.
Add coconut milk, salt, and spices and stir to combine, while reheating over low heat. Add the honey and orange juice to taste- starting with 1/2 cup, and more as needed.
Taste, adjust salt and heat, adding more salt or cayenne if you like.
Nutrition
- Serving Size: 1 cup
- Calories: 142
- Sugar: 10.3 g
- Sodium: 339.5 mg
- Fat: 6.4 g
- Saturated Fat: 5.4 g
- Carbohydrates: 21.3 g
- Fiber: 3.2 g
- Protein: 2.2 g
- Cholesterol: 0 mg
Just wondering at what stage the honey is added to the soup. I am assuming near the end, along with the coconut milk?
Just before serving. Updated to include this in the instructions!
Carrots have been very affordable, and plentiful, but coming up with things to make with them can be challenging.
This soup was perfect. Many of the ingredients were in the pantry, so no extra shopping! Must remember to double the batch next time.
So glad you enjoyed Gwyneth!
I loved the cayenne kick of this recipe – the flavours are wonderful – Thank you!
Great to hear Kathleen!
Loved this soup! Easy and quick to make with bright, warm flavors.
Thanks for another winner!
Great to hear Leslie!
Another good one. I had to do with what I had, which was applesauce (half cup) instead of an apple and roasted garlic not fresh so I added two cloves more since the flavor is more mellow. I wanted it thicker so I added about a third to half a cup of orange lentils. I used a stick blender for simplicity so the soup was not super silky , bu that is fine with me. It was delicious! It would be a good starter for a larger meal. I might think of adding some chopped spinach or kale next time. I don’t use carrots as a solo vegetable very much so this let the carrots shine through. Thank you for another solid recipe!!
Love the addition red lentils here!
This is one of my favorite soups to make. It’s so easy and so flavorful!! I use a white and a sweet potato, a little less OJ (I juice one orange and usually get slightly less than a half a cup). I also wash my veggies really well and use rough chop, no peeling! So easy!!
Awesome Kathy- thanks so much!
The carrot to OJ balance is a little off. Needs more carrot and less acid.
I have adjusted the recipe to add OJ “to taste”. It really depends on the sweetness of the carrots, so every batch will be different. Also varying degrees of acid and sweetness in OJ. Lots of variables!
I haven’t made this yet, but wanted to know if the OJ could be omitted or substituted. I have an allergy and can’t have the OJ.
Oh shoot! I have’t tried it without it- so not positve here, but you could try leaving it out, and add sweetness and a little lemon juice to taste?
damn that was tasty. I used a full teaspoon of ceyenne and a whole can of coconut milk. I never used coconut milk before. had no idea it was so THICK! topped it off with some fresh coriander. the apples and orange juice really bring it to life. I also stole your celery soup recipe. it’s amazing what you can do with a few leftover vegetables
Glad you enjoyed these. 😉
This soup is bursting with amazing flavors, and it’s so balanced! If you like thicker soup you may want to reduce the water by 1/2 or 1 cup water. I love it just as it is!
Thanks Allison!
A great carrot soup! The only change we would make the next time is to use a bit less water. We like our soups on the thicker side. I used some aleppo pepper flakes instead of the cayenne which seemed to work nicely. We’ll definitely make it again.
Great to hear Edith!
Another delicious recipe. Added shrimp at the end with the oj and coconut milk and left out the extra sugar and it was a major hit! Thanks so much!
Oh good! Great to hear!
I haven’t made it yet but I’m wondering if I could add some red lentils? Would that be too rich?
I bet you could!
Really looking forward to trying this soup since I love Moroccan food! One question: what kind of apple should we use?
Thanks so much!
Any sweet, tart apple will work here Bego- like gala, fuji, or honey crisp. 🙂
Sorry this didn’t work for them!
Another good recipe worth trying!
Thanks to an overabundance of carrots in my CSA box, I thought I’d try this recipe. Despite using 1/2 full-fat coconut milk and 1/2 unsweetened plain almond milk to lower the fat and calories, I found the mouth feel to be pleasantly rich and smooth. The cayenne pepper is more dominant than I expected (though I’m a big fan of spice and heat) – and I used only 75% of the recipe’s amount.
By using frozen minced garlic (Dorot brand) and my immersion blender, my prep and finish time was cut down a bit, as were the number of vessels to be washed. I wish I had purchased freshly squeezed orange juice instead of whole oranges that I juiced by hand..Next time 🙂
Thanks Ingrid!
Delicious and easy to follow recipe! Will definitely make it again! Thank you for sharing!
Thanks and glad you enjoyed this!
Hey, I’m hoping to make this tonight, but quick question before I do: do I need to peel the potatoes first or just chop them with the skin on? Thanks in advance!!
If they are thinned skin potatoes, no need to peel!
This is so yummy!! Almost tasted like butternut squash. I followed the recipe exactly except I didn’t add any sugar. Two thumbs up!!
Thanks so much! Glad this worked for you Peggy Sue!