Healthy Carrot-Ginger Soup With Roasted Vegetables {Meatless Monday

Healthy Carrot-Ginger Soup With Roasted Vegetables {Meatless Monday

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For some reason winter is not giving up y’all, so, warm up with this healthy carrot-ginger soup with roasted vegetables!

The unseasonably cold weather seems to be affecting everyone on the east coast. Today’s forecast up on the mountain is a high of 43 degrees F with a.m. snow showers… Yep, it’s still soup weather and this healthy carrot-ginger soup will hit the spot.

ingredients to make recipe

A wholesome and hearty vegetarian meal in a bowl, this carrot-ginger soup is healthy loaded with carrots, beans, leeks, garlic, ginger, and coconut milk, topped with roasted broccoli, zucchini, and crunchy croutons. Best of all it is easy to make and packed with delicious veggies!

drizzling oil onto sheet pan of vegetables and bread

5 things you will love about this Healthy Carrot-Ginger soup:

  1. Meat-Free: This hearty, satisfying carrot-ginger soup is a great recipe perfect recipe for Meatless Monday. This soup will surely become a go-to meatless option.
  2. Guilt-Free: You don’t have to feel guilty about eating it. Cannellini beans increase the fiber and make this soup more filling and help to thicken it. 
  3. Dairy-Free: This soup is also vegan and dairy-free because the cream is swapped out for coconut milk. 
  4. Gluten-Free Option: Croutons and roasted vegetables add even more heartiness and flavor to this soup, but the bread could be left out for anyone looking for a gluten-free version of this recipe.
  5. Husband Approved: What I love most about this soup is that even though the traditional fatty ingredients are replaced with healthier ingredients, David Spivey loves this soup. He thought it was even better the next day! Getting him to eat healthier can be a challenge sometimes.
bowl full of carrot-ginger soup

It always amazes me when a dish comes together without all the fat and calories, but still tastes so good you can’t even tell it is so good for you. This healthy carrot-ginger soup is the perfect way to get your family to eat more vegetables.

steaming bowl of carrot-ginger soup with mountain view
steaming spoonful of carrot-ginger soup with mountain view

Rumor has it that there are warmer temps in the forecast towards the end of the week. C’mon Spring you can do it!

Other Carrot Soup Recipes

Carrot-Ginger Soup With Roasted Vegetables
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Healthy Carrot-Ginger Soup With Roasted Vegetables

A wholesome and hearty vegetarian meal in a bowl, this carrot-ginger soup is healthy, easy to make, and packed with delicious vegetables!
Course lunch, Main Course, Soup
Cuisine American
Keyword carrot, ginger, roasted vegetables, soup
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 4
Calories 456kcal


  • 3 tablespoons extra-virgin olive oil divided + extra for serving, if desired
  • 1 medium leek  trimmed, cleaned and cut into very thin slices
  • 1-2 tablespoons fresh ginger peeled and chopped
  • 2 cloves garlic smashed
  • 5 carrots chopped
  • Kosher salt and freshly cracked black pepper to taste
  • 14 ounce can light coconut milk
  • 15 ounce can cannellini beans rinsed and drained
  • 3 cups water
  • 2 small zucchini chopped
  • 3 cups broccoli florets roughly chopped
  • 3 cups broccoli florets and tender stems about 1 head, roughly chopped
  • 2 slices crusty bread


  • Preheat the oven to 450 degrees F and wrap a large baking sheet with aluminum foil; set aside.
  • Heat 1 tablespoon of the olive oil in a large heavy pot or Dutch oven over medium-high heat. Add the leeks, ginger, and garlic; saute, stirring occasionally. Cook until the leeks are tender; about 2 minutes. Stir in the carrots and season salt and pepper to taste. Then stir in the coconut milk, beans, and water; bring to a boil over high heat. Cook, stirring occasionally, until the carrots are very tender, 20 minutes.
  • While the soup is cooking, place the zucchini, broccoli, and bread on the prepared baking sheet and toss with the remaining 2 tablespoons olive oil; season with salt and pepper. Roast in the oven, until the vegetables are tender and have started to brown and the bread is toasted; about 15 minutes.
  • When the carrots are tender, puree the soup with an immersion blender (or transfer to a regular blender in batches and puree); taste and season with salt and pepper, if needed.
  • To serve, ladle the soup into bowls and drizzle with olive oil (if desired); top with the roasted vegetables and croutons.


Recipe adapted from
Do you know how to clean leeks? To learn how, click HERE!
Click HERE to learn the best way to peel ginger!


Serving: 1cup | Calories: 456kcal | Carbohydrates: 60g | Protein: 15g | Fat: 18g | Saturated Fat: 8g | Sodium: 595mg | Potassium: 1012mg | Fiber: 12g | Sugar: 10g | Vitamin A: 14155IU | Vitamin C: 146.9mg | Calcium: 204mg | Iron: 5.6mg
Did you try this recipe? Tell us what you think!Give this recipe a star rating, leave a comment below and share pictures of your food with us on Instagram, Facebook or Twitter! We can’t wait to see them! Don’t forget to mention @TheMountainKitchen or tag #TheMountainKitchen!
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