This creamy and healthy Curried Carrot Soup is the perfect balance of sweet, spicy, and savory in a single bowl. It’s surprisingly vegan, low on calories, and will wrap you up like a cute, chunky fall sweater.
This luscious, velvety spiced healthy carrot soup is one of the very first recipes I cook when I am transitioning you into fall.
At the start of a new season, it’s hard to know your mood—or if a chilly breeze is going to pick up when you least expect it. (Here in Wisconsin, the weather likes to change about every 20 minutes).
- Do I need my coat to run to the store?
- Should I be outside at the park or inside watching a football game?
- Is it too late for Moroccan Chickpea Salad? (Answer: never!)
- Is it too early for carrot soup, like Roasted Carrot Soup? (Answer: also never!)
5 Star Review
“I just made your fabulous soup for the 4th time. Is my family sick of it yet? Nope! Rave reviews and empty bowls each time.”
— Sue —
This soup has a gorgeously smooth texture. It makes every part of me feel soothed, healthy, and complete.
- The soup blends the brightness of summer carrots with the crispness of fall apples.
- It satisfies our cooler-weather desire for comfort food.
- PLUS, it’s vegan, low-calorie, and packed with vitamins, minerals, healthy fats, and other essential nutrients (like this Potato Curry).
How to Make Curried Carrot Soup
Warming spices, fresh fruits and vegetables, and a satisfying spoonful of dreamy peanut butter will position this soup securely in your family’s regular dinner rotation.
- Carrot. This vitamin-packed vegetable is the star of this soup—providing vitamin A, beta-carotene, vitamin K, and calcium. (For more carrot goodness, try this Instant Pot Carrot Soup with Ginger.)
- Apple. Adds additional sweetness and a little tartness to the soup.
For the smoothest soup consistency possible, choose a soft-cooking apple, like McIntosh or Golden Delicious, as opposed to apples that hold their shape through cooking like Granny Smith or Honeycrisp.
- Onion. Adds a little zip that balances the sweetness of the carrot and apple.
- Curry Powder. Thanks to curry powder’s unique sweet and savory flavor profile, it not only complements the carrots and apples but also provides a nice contrast too.
- Peanut Butter. A few tablespoons of peanut butter give the soup body, creaminess, and an extra layer of flavor. The healthy fats make the soup taste filling, instead of like something is missing. (Peanut butter is also my secret to this Crock Pot Moroccan Chicken.)
- Vegetable Stock. Our main cooking liquid that brings this soup together. Feel free to swap for chicken stock if you’re not concerned about keeping this curried carrot soup vegan or vegetarian.
- Spices. A blend of cinnamon and nutmeg adds warmth, depth, and an earthy aroma that works beautifully with the carrots.
- Bay Leaf. To add herby complexity.
Curried Carrot Soup Toppings
While this soup is simply divine on its own, I love to add a few special garnishes that really take this soup to another level of YUM!
- Chopped Peanuts. For a little crunch to contrast the velvety texture of the soup (these Honey Roasted Cashews might be a nice addition too).
- Cilantro. For color and freshness.
- Greek Yogurt. For some tang and extra creaminess. (If you want to keep this a vegan curried carrot soup, opt for your favorite non-dairy yogurt alternative.)
- Apple Slices. For a pretty presentation, and they give a hint to what is in the soup.
- Sauté the onions.
- Stir in the spices, carrots, and apples.
- Add stock and bring to a boil. Then reduce the heat, cover, and simmer.
- Transfer soup to a blender. Add peanut butter and puree until smooth.
For less fuss, you can alternatively use an immersion blender directly in the pot.
- Return the puree back to the pot, season with pepper, and serve. Garnish and ENJOY!
- To Store. Curried carrot soup will keep in the refrigerator for 5 days. I like to portion my leftovers out in individual microwave-safe containers for an easy, grab-and-go lunch.
- To Freeze. Keep curried carrot soup frozen for up to 3 months. Let thaw overnight in the refrigerator before heating.
- To Reheat. Warm leftover soup over medium-low heat on the stovetop until steaming. You may also warm, covered, in the microwave using a microwave-safe container.
Meal Prep Tip
For an easy weeknight meal, pre-chop all of your veggies and apples the night before and store them in the fridge overnight.
Recommended Tools to Make this Recipe
- Blender. Investing in a quality, high-powered blender like Vitamix was one of the best decisions I’ve ever made for my kitchen.
- Immersion Blender. A handy tool for making blended soups (like this Crockpot Butternut Squash Soup).
- Stockpot. For chili, soups, stews, and more, you’ll want a large stockpot to get the job done.
The Best Blender
This 3-in-1 heavy duty immersion blender with titanium blades and a comfy grip handle blends all soups with ease!
Frequently Asked Questions
Yes! This healthy curried carrot soup is an excellent vegetarian and vegan soup recipe. The low calories in curried carrot soup paired with its high fiber and vitamin A content make it a smart dinner choice.
Yes. This recipe, as it is written, is gluten free. However, check your labels while you’re shopping since peanuts, peanut butter, and curry powder can sometimes include gluten-containing additives or be processed in a facility that is not gluten free certified.
Yes! Several readers have reported making this a curried carrot soup with coconut milk. For a thinner soup, you can add 1/2 cup of coconut milk to the recipe in addition to the liquid that is already present. For a thicker consistency, replace 1/2 cup of the vegetable stock with coconut milk. Stir in the coconut milk with the pepper just before serving.
- 1 tablespoon extra virgin olive oil
- 2 cups yellow onion chopped (about 1 large onion)
- 1 tablespoon curry powder plus 1 teaspoon
- 1/2 teaspoon kosher salt
- 1/2 teaspoon cinnamon
- 1/4 teaspoon nutmeg
- 1 bay leaf
- 5 large carrots peeled and chopped
- 4 cups soft-cooking apples such as McIntosh, peeled, cored, and coarsely chopped (about 3 medium apples)
- 4 cups reduced-sodium vegetable broth
- 1/4 cup peanut butter
- 1/4 teaspoon freshly ground pepper
- Greek yogurt for serving (or coconut milk yogurt for vegan or dairy-free)
- Chopped peanuts for serving
- Chopped fresh cilantro for serving
Heat oil in a large pot over medium heat. Stir in the onion, then sauté until the onion is softened and translucent but not brown, 8 to 12 minutes.
Stir in the curry powder, salt, cinnamon, nutmeg, and bay leaf. Add the carrots and apples. Stir over medium heat for 2 minutes.
Add 3 1/2 cups stock. Bring the mixture to a low boil, then reduce the heat to low. Cover and simmer until the carrots and apples are tender, 20 to 25 minutes.
Remove the bay leaf. Using a large slotted spoon, transfer the soup solids to a food processor or blender. Add peanut butter and process to a smooth puree, adding the remaining 1/2 cup stock as needed so that it blends easily (alternatively, you can use an immersion blender directly in the pot).
Pour the puree back into the soup, then stir in the pepper. Serve hot, garnished with yogurt, peanuts, and cilantro.
- TO STORE: Curried carrot soup will keep in the refrigerator for 5 days.
- TO FREEZE: Keep curried carrot soup frozen for up to 3 months. Let thaw overnight in the refrigerator before heating.
- TO REHEAT: Warm leftover soup over medium-low heat on the stovetop until steaming. You may also warm, covered, in the microwave using a microwave-safe container.
Serving: 1(of 6)Calories: 184kcalCarbohydrates: 26gProtein: 5gFat: 8gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gPotassium: 417mgFiber: 6gSugar: 15gVitamin A: 8550IUVitamin C: 11mgCalcium: 46mgIron: 1mg
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