Sometimes a hot bowl of soup is just what we need. This creamy curried carrot soup is loaded with healthy ingredients and flavor, so you can enjoy an AIP-friendly creamy soup without any of the inflammation triggers. This soup is also suitable for Paleo, SIBO, and Candida diets.

AIP curry powder

Most curry powders available in stores contain peppers to give them a spicy flavor. However, there are some AIP-friendly curry powders that get their heat from ginger instead of peppers. Look for a curry powder that does not have any inflammatory ingredients or make your own mix.

You can make your own small-batch AIP-friendly curry powder just for this soup by combining the following ingredients:

  • 2 teaspoons ground turmeric
  • 2 teaspoons ground coriander
  • 2 teaspoons ground ginger
  • Pinch of ground black pepper

Each of these spices has its own health benefits: turmeric is one of the most potent antioxidants and may help prevent cancer, heart disease, Alzheimer’s and depression. Coriander may help lower blood sugar. Powdered ginger may help with indigestion and lowering bad cholesterol.

Flavorful carrot soup

Aside from the curry powder, this soup gets a lot of flavor from fresh onion, garlic, and ginger. These ingredients are sauteed in coconut oil for a few minutes to really bring out their aromatic flavors, and then combined with the curry powder.

Not only do onions, ginger, and garlic add lots of flavor to this soup, but they also come with their own health benefits! Onions contain antioxidants that help fight inflammation, reduce cholesterol, and protect against blood clots. Garlic may help boost the immune system. Fresh ginger may easy arthritis symptoms, soothe sore muscles, and calm nausea.

I also add a little fresh lime juice and cilantro leaves to this soup to give it an extra boost of flavor!

Creamy AIP carrot soup

This soup gets its creaminess from AIP-friendly coconut milk. The coconut milk adds a very subtle coconut flavor that complements the spicy ginger very well, and it adds a rich creaminess to the soup.

I add the coconut after the soup carrots have cooked – this helps cool the soup down so it can be pureed safely.

You can use low-fat or full-fat coconut milk for this soup, it’s your choice! 

You can also add a dollop or a drizzle of plain unsweetened coconut yogurt to the soup when serving. The creaminess of the yogurt goes really well with the spice from the ginger.

This soup makes a delicious appetizer or a light lunch. If serving it for lunch, you might want to pair the soup with a simple Basil and Arugula Salad with Avocado, or with a Green Salad with Ginger Garlic Asparagus, if you want to get more ginger in your diet.

Other soup recipes to try:

Curried Cream of Carrot Soup

Curried Cream of Carrot Soup

Curried Cream of Carrot Soup



4 bowls

4 bowls

Prep Time

10 Minutes

Cook Time

30 Minutes

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  • 1 yellow onion diced
  • 2 2 cloves garlic
  • 2 5.08 inches cm ginger root
  • 2 29.574 tbsp ml AIP curry powder
  • 8 carrot about 1.5 pounds, peeled and chopped into 1 inch pieces
  • 2 480 cups ml vegetable broth
  • 1 1/2 360 cups ml coconut milk lite, approximately 14 oz
  • 1 14.787 tbsp ml lime juice from 1/2 lime
  • 1/4 60 cups ml cilantro
  • sea salt to taste
  • ground black pepper to taste
  • 4 59.148 tbsp ml plain coconut yogurt for garnish (optional)



  1. Saute the diced onion, minced garlic, and grated ginger in coconut oil in a 3-4 quart soup pot for 5 minutes. Add the curry powder and stir to combine with the onion mixture.
  2. Add the carrots and vegetable broth, and stir to combine. Bring to a boil, then reduce the heat and simmer for 15-20 minutes, or until the carrots are cooked and are easily pierced with a fork.
  3. Stir in the coconut milk, lime juice, and cilantro leaves. Use an immersion blender to puree the soup until smooth (or carefully transfer to a heat-safe blender and puree). Adjust the flavor with salt and pepper, or additional lime juice. Note: if your vegetable stock has salt you might not need to add more salt.
  4. To serve, ladle the soup to a bowl. Add the coconut yogurt to a zip-lock bag, cut off the tip, and squeeze the yogurt on top of the soup in a decorative swirl. Garnish with fresh cilantro leaves and enjoy!