Creamy Carrot Ginger Soup (Instant Pot Friendly!)

Nutrition Notes

Ingredients

• 1 Tbsp olive, coconut, or avocado oil (if oil-free, sub water and add more as needed)
• 2 pounds carrots, scrubbed clean, peeling optional, cut into 1/2-inch pieces
• 1 medium-large white or yellow onion, diced (1 onion yields ~2 cups or 275 g)
• 1 Tbsp minced fresh ginger
• 3 cloves garlic, minced
• 3/4-1 tsp sea salt
• 1/4 tsp red pepper flakes (optional)
• 3 cups vegetable broth (or store-bought)
• 1 (14-oz.) can light coconut milk
• 1/4 cup raw pumpkin seeds (also called pepitas)
• 2 Tbsp raw sunflower seeds
• 2 tsp maple syrup
• 1 tsp DIY curry powder (or store-bought)
• 1/8-1/4 tsp cayenne pepper
• 1/4 tsp sea salt
• Sriracha

Preparation

1. 1

   Step 1

   STOVETOP
2. 2

   Step 2

   Heat the oil in a large pot over medium heat. Once hot, add the carrots and onion and cook, stirring occasionally, until the onions are translucent and the carrots are starting to soften, about 5-7 minutes.
3. 3

   Step 3

   Add the ginger, garlic, sea salt, and optional red pepper flakes. Cook for another 1-2 minutes, stirring occasionally, until fragrant.
4. 4

   Step 4

   Add the broth and bring the soup to a simmer. Once simmering, cover the pot and reduce heat to low. Simmer for 15-20 minutes, stirring occasionally, until the carrots are super tender.
5. 5

   Step 5

   Optional: Meanwhile, prepare the sweet and spicy seed topping (find instructions below the Instant Pot recipe).
6. 6

   Step 6

   Turn off the heat and stir in the coconut milk.
7. 7

   Step 7

   Using an immersion blender, blend the soup until super smooth and thickened. Alternatively, let the soup cool for a few minutes, then blend it in a traditional blender, working in batches as needed.
8. 8

   Step 8

   Season to taste with more salt for overall flavor. Serve warm with seedy topping and sriracha (both optional but highly recommended!).
9. 9

   Step 9

   Store leftover soup in the refrigerator for up to 3-4 days or in the freezer for up to 1 month. Reheat in the microwave or on the stovetop until warm.
10. 10

    Step 10

    INSTANT POT
11. 11

    Step 11

    Turn on the sauté function on your Instant Pot (to the default “Normal” — not high or low). Once hot, add oil (or water), carrot, and onion and sauté for 5-7 minutes, stirring occasionally, until the onions are translucent and the carrots are starting to soften.
12. 12

    Step 12

    Add the ginger, garlic, sea salt, and optional red pepper flakes. Cook for another 1-2 minutes, stirring occasionally, until fragrant. Turn off the sauté function by pressing "Cancel."
13. 13

    Step 13

    Add the broth. Then put on the Instant Pot lid and turn to seal. Pressure cook on HIGH for 5 minutes.
14. 14

    Step 14

    Optional: Meanwhile, prepare the seed topping (see below).
15. 15

    Step 15

    Once the timer goes off, let the steam release naturally (~25 minutes).
16. 16

    Step 16

    When the pressure valve drops, remove the lid and stir in the coconut milk. Using an immersion blender, blend the soup until super smooth and thickened. Alternatively, let the soup cool for a few minutes, then blend it in a traditional blender, working in batches as needed.
17. 17

    Step 17

    Season to taste with more salt for overall flavor. Serve warm with seedy topping and sriracha (both optional but highly recommended!).
18. 18

    Step 18

    Store leftover soup in the refrigerator for up to 3-4 days or in the freezer for up to 1 month. Reheat in the microwave or on the stovetop until warm.
19. 19

    Step 19

    SWEET & SPICY SEEDS optional
20. 20

    Step 20

    Preheat your oven to 350 degrees F (176 C) and line a small baking sheet with parchment paper.
21. 21

    Step 21

    Add all the ingredients for the sweet and spicy seeds (pumpkin seeds, sunflower seeds, maple syrup, curry powder, cayenne pepper, and sea salt) to a small bowl and stir to fully combine. Taste and adjust, adding more cayenne to taste (we added the full amount).
22. 22

    Step 22

    Spread the seeds out over the parchment-lined baking sheet so they are in an even layer and touching. Bake for 10-12 minutes, tossing halfway through, until lightly golden brown. Let cool slightly on the baking sheet until they begin to stick together, about 5-10 minutes, then break into clumps.
23. 23

    Step 23

    Let seeds cool fully before storing in a sealed container at room temperature for 2-3 days or in the refrigerator for 1 week.

24. Bon appetit!