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Creamy Carrot, Ginger & Lime Soup

Creamy carrot soup with ginger and lime to brighten it up.

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by Angela Gallardo in Lunch & Dinner, Recipes


Today’s soup is all about exploring ways to incorporate vegetables into your diet without the repetitive bore of steaming or roasting.  Mind you–I LOVE a good steamed or roasted veggie.  But if the thought of another soft, warm carrot makes you cringe, I urge you think on this soup rather than another mushy orange disk.

The carrot.  Full of powerful antioxidants (evident by the color) with a high bioavailability. With a naturally occurring sweetness, they’re an integral part of my recent low-sugar diet.  I use them in my juicing almost daily or roasted as a “carb” fix at dinnertime.  But I especially loved using carrot in this soup.  It felt new, the bright flavors of lime and ginger popping in my mouth.

Because of their mild, sweet flavor, carrots work really well in raw applications like this soup.  And while cooking carrots will increase the beta-carotene, it does deplete many of the other nutrients.  I also found that using just the juice makes the carrot flavor much more mild.  So this may be a good option for any carrot haters out there!

Today, this soup was my afternoon snack.  It’s fairly filling, packed with nutrients, and provides a great pick-me-up from the sweetness of the carrot and fat from the coconut and avocado.  It would also be great as light lunch or a starter at dinner.

If you don’t have a juicer (get one!), you can find 100% organic carrot juice at many health food stores.   You can also use the whole carrot to get the added fiber but keep in mind, you may need to adjust the volume of carrots you use.

Creamy Carrot, Ginger & Lime Soup

(adapted from Raw Food, Real World by Matthew Kenney & Sarma Melngailis) 

  • 2 cups carrot juice (about 14 carrots or 2 lbs)
  • 1 ripe avocado
  • 1 young coconut, water & meat (can sub 1 can coconut milk)
  • 1/4 c. fresh lime juice
  • 1 tbsp. date paste or raw honey (optional)
  • 1 tbsp. minced ginger
  • pinch cayenne (adjust to taste)
  • 1/2 tsp. sea salt
  • your choice of garnish:  diced jicama or radish, cilantro, EVOO drizzle


  1. Combine all ingredients in a high-powered blender and puree until smooth, about 60-90 seconds.  Adjust cayenne and sea salt to taste.
  2. Serve at room temperature or chill and serve cool.

Make this a meal… Add 1 c. soaked almonds to the soup before pureeing to get added protein.   Or garnish with diced, grilled chicken.

Go back to all BRG recipes…

  1. This soup sounds (and looks) absolutely fabulous, Angela! I am not one to eat cold soup (but I live in Alaska… do you blame me?), but I will definitely try this soon!

    1. Angela Gallardo says:

      Don’t blame you at all! I’m not making too many warm soups here in 100F so I understand! My husband doesn’t care too much for cold soups either so he gently warmed his over the stove and it was delicious that way! 🙂

  2. Rachael says:

    I tried it both cool and warm. I like it both ways. Definitely gonna make it again when I have a bunch of carrots that need to be eaten.

    1. Angela Gallardo says:

      Thanks for the feedback, Rachael! That’s exactly what I did when I made it 🙂

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