• Micah

Carrot Coconut Soup with Parsnip Spirals

Updated: Mar 17

Soup is my favourite food - I love any soup in any form, from chunky to creamy, I'll take a bowl in hot or cold weather. But when I became lactose intolerant (a very sad day indeed), I found myself missing creamy soups that I used to love. Now keep in mind, this was the early 2000s, and veganism and plant based alternatives in mid-western Canada in a city nick-named "Cow Town" pretty much started and stopped with soya milk. That's why I'm so excited to share this recipe for Carrot Coconut Soup with Parsnip Spirals. It's a mouthful, I know, but feel free to leave out the parsnips if it puts you over the edge.

Carrot Coconut Soup with Parsnip Spirals

If you've ever wondered how to make a creamy soup... without the cream, here are my top ways to get a silky smooth, decadent soup without the dairy:

If you're blending:

  • Add in 2-3 tbsp uncooked rice while boiling

  • Add 1 small chopped potato or sweet potato

  • Add 1/4 cup oats

If you're keeping it chunky (hehe):

  • Use coconut milk or coconut cream

  • Add 1 tbsp peanut or nut butter

  • Use a soya or oat based creamer

Anyways, enjoy my recipe for Carrot Coconut Soup - if you are looking for more soup recipes, check out my faves here!

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Carrot Coconut Soup with Parsnip Spirals

Total time: 40 min

Servings: 6 servings


  • 1 Tbsp coconut oil

  • 1 small onion diced

  • 2 cloves garlic, minced

  • 1 tsp ginger, grated

  • 1/2 tsp turmeric

  • 1 1/2 c. carrots, chopped

  • 3 c. water or vegetable broth

  • 1 c. canned coconut milk

  • 1/2 tbsp olive oil

  • 1 parsnip, peeled and spiralized

  • Salt & Pepper to taste


  1. In a large pot, heat coconut oil over medium heat.

  2. Add onion, garlic, ginger and turmeric, cooking until fragrant.

  3. Add carrots, cook for 5 minutes until they begin to soften

  4. Add vegetable broth, bring to a boil and let simmer for 20 minutes.

  5. Add coconut milk

  6. Transfer contents to a blender, or use an immersion blender to puree until smooth.

  7. Season to taste with salt and black pepper.

  8. Meanwhile, melt coconut oil in a medium pan, adding parsnips. Cook until beginning to soften

  9. Add parsnips to serving bowls, and gently ladle the pureed soup over top.

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