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Large wide bowl of bright orange creamy carrot soup on a light brown background. Soup is topped with fresh cilantro leaves, chopped pickled red onions, and pumpkin seeds.

Super Creamy Carrot Soup {Whole30 + Vegan + GF}

  • Author: Nyssa Tanner
  • Total Time: 45 minutes
  • Yield: 6 servings 1x
  • Diet: Gluten Free


This super creamy carrot soup is an essential fall soup season recipe! It is easy to make, healthy, and perfectly spiced. The garnishes of pumpkin seeds, cilantro, and pickled red onions give it just the right amount of bright flavor and interesting texture to keep you coming back for another bite. Would make an excellent addition to your Thanksgiving menu! Whole30, vegan, gluten free, nut free, and dairy free.

Recipe originally inspired by carrot soup from Deborah Madison’s cookbook “Vegetarian Cooking for Everyone”



For the soup

  • 3 tablespoons olive oil
  • 1 yellow onion, diced
  • 1 small fennel bulb, core removed and finely diced
  • 2 pounds carrots, sliced into ¼ inch rounds
  • 3 cloves of garlic, thinly sliced
  • 1/2 teaspoon coriander
  • 1 teaspoon paprika
  • 2 teaspoons ground cumin
  • Pinch of chili flakes (optional)
  • 1 1/2 teaspoons kosher salt, plus more to taste
  • 1/2 teaspoon black pepper
  • 4 cups broth
  • 1 bay leaf
  • Juice of half a lime

For the pickled red onions

1/2 a small red onion, finely diced

1/4 cup red wine vinegar

1/4 cup water

3/4 teaspoon kosher salt



  1. If making the pickled onions, prep those before starting the soup. In a small bowl of glass jar combine the red wine vinegar, water, and salt. Stir until salt is dissolved. Add the diced onion and stir so that it is mostly submerged. Set aside. 
  2. Heat olive oil over medium heat in a large soup pot. When hot, add the diced yellow onion, diced fennel, carrots, and thinly sliced garlic. Cook, stirring occasionally, until soft and starting to caramelize – about 8-10 minutes.
  3. Add coriander, paprika, cumin, chili flakes (if using), salt, and pepper. Cook for another minute or so, stirring frequently, until spices are aromatic.
  4. Add broth and bay leaf and bring to a simmer. Partially cover and simmer for 15 – 20 minutes – until carrots are super tender.
  5. Remove the bay leaf and transfer soup to a standard size blender, in batches if necessary, and puree until completely smooth. You can also use an immersion blender for this step.
  6. Season with juice of half a lime, and salt and pepper to taste.
  7. Serve topped with pickled red onions, pumpkin seeds, and cilantro.


The pickled red onions pickle very quickly! If you throw them together before you start the soup they will be ready by the time the soup is done. They keep well in the refrigerator for at least a week – don’t be surprised if you find yourself sneaking them on to everything from fried eggs to homemade nachos. They’re addicting and delicious!

To store in the refrigerator: Allow the soup to cool to room temperature and store in a sealed container in the refrigerator for 5-6 days. 

To store in the freezer: This soup will keep in an airtight container in the freezer for up to 4 months. Move to the refrigerator to defrost overnight before re-heating on the stove or in the microwave.

  • Prep Time: 15 mins
  • Cook Time: 30 mins
  • Category: Soup
  • Method: Stove top
  • Cuisine: American

Keywords: carrot, soup, healthy, holidays, thanksgiving, fall, winter, whole30, vegan