Ingredients
• 2 tbsp olive oil or coconut oil
• 1 large onion, diced
• 3 cloves garlic, minced
• 1 tbsp fresh ginger, grated
• 1½ lbs carrots, peeled & chopped (~6 cups)
• 1 medium sweet potato, peeled & cubed (adds creaminess—optional but recommended)
• 4 cups low-sodium vegetable broth
• 1 (13.5 oz) can full-fat coconut milk (or 1 cup cashew cream for nutty richness)
• 1 tbsp maple syrup or coconut sugar (balances earthiness)
• ½ tsp ground turmeric (for color & wellness)
• ¼ tsp cayenne (optional, for subtle warmth)
• Salt & black pepper to taste
Garnish:
• Toasted coconut flakes
• Fresh cilantro or parsley
• Pepitas or roasted chickpeas
• Drizzle of coconut milk or olive oil
Instructions
- Heat oil in a large pot over medium. Sauté onion 5–6 mins until soft. Add garlic and ginger; cook 1 min until fragrant.
- Stir in carrots, sweet potato, broth, turmeric, cayenne (if using), and a pinch of salt. Bring to a boil.
- Reduce heat, cover, and simmer 20–25 mins—until veggies are very tender.
- Remove from heat. Stir in coconut milk and maple syrup.
- Blend until ultra-smooth:
→ Immersion blender: Right in the pot.
→ Countertop blender: In batches, venting lid to avoid steam pressure. - Return to low heat; warm gently (do not boil). Adjust salt and pepper.
- Serve hot, swirled with coconut milk and topped with garnishes.
PREP TIME & NUTRITION :
Prep Time: 15 mins, Cook Time: 30 mins, Total Time: 45 mins, Servings: 6
Calories: 190, Net Carbs: 18g, Fats: 12g, Protein: 3g
✅ Naturally vegan, dairy-free, gluten-free, and refined sugar–free.
✅ Immune-boosting trio: ginger + turmeric + garlic.