Best Carrot Soup Recipe
BY: REBECCA BELENKY OF LOS ANGELES BIRTH
This vibrant carrot soup has become one of my most beloved postpartum meals to prepare for new families. Comforting, energizing, and layered with coconut, ginger, and turmeric, it’s a warm bowl of grounding nourishment — the kind of food that meets you where you are in the early days of parenting.
It’s flexible, forgiving, and endlessly adaptable. You can make it with carrots, sweet potatoes, squash, or any orange vegetable you have on hand, and it will still be deeply flavorful and restorative.
Orange Vegetables for your soup
Why This Soup Is a Postpartum Staple
When I am someone’s postpartum doula in Los Angeles, I feel genuinely giddy when I get to bring this soup to their kitchen. The coconut, ginger, garlic, and turmeric fill the home with warmth and brightness, a sensory lift for sleep-deprived parents.
Even the color can be energizing. There’s something about a bowl of vibrant orange soup that breaks up the monotony of days that feel endless or blurry. (Because let’s be honest — not every moment with a newborn is bliss. Some hours are tender, some are overwhelming, and some are just… boring.)
And want to know a secret?
This recipe is really a framework, not a formula. Anything orange works beautifully: carrots, sweet potatoes, or butternut squash. When you allow the spices, ginger, and garlic to bloom in the oil, the flavors deepen and come alive, creating a soup that nourishes both body and spirit.
Postpartum is full of moments where you take one step forward, and then another. This soup helps make those moments a little easier.
Best Carrot Soup for the postpartum time
Best Carrot Soup Recipe (Postpartum-Friendly, Vegan, Dairy-Free)
Ingredients
2–4 tablespoons unrefined coconut oil
1 yellow onion, roughly chopped
3 cloves garlic, roughly chopped
2–4 inches fresh ginger, peeled and grated
1 pound carrots, roughly chopped
3 sweet potatoes, peeled and cubed
2 teaspoons cumin
1 teaspoon coriander
1 teaspoon turmeric
1 teaspoon kosher salt (more to taste)
6–12 oz full-fat coconut milk
Directions
Melt 2 tablespoons of coconut oil in a large soup pot over medium heat.
Once the oil is hot and moving easily, add the onion and cook until translucent and just beginning to brown at the edges.
Clear a space in the center of the pan and add a bit more coconut oil. Add the garlic and ginger and let them sizzle until fragrant. Move them to the side with the onions.
Add the dry spices to the center of the pot to bloom in the oil. Let them toast until aromatic. 1-2 minutes
Stir the onions, garlic, and ginger through the spices so everything is coated and combined.
Add your orange vegetables and stir to coat with the spices.
Pour in a few cups of water — enough for the vegetables to wade but not swim. The top layer should still peek above the liquid. Add salt to taste.
Cover and cook over medium heat for 20–30 minutes, or until everything is soft.
Remove from the heat, and allow the soup to cool for 10–15 minutes. (If the soup is too hot, the coconut milk will separate.)
Stir in the coconut milk, then blend until smooth and creamy. Adjust seasonings, add broth or more coconut milk to thin it out, and taste for salt.
Garnish with sesame seeds, pumpkin seeds, or feta for a little crunch or tang.
Why Warm, Simple Foods Matter in Postpartum Healing
Warm, easy-to-digest soups are deeply supportive during postpartum recovery. They help:
stabilize blood sugar
support hormone regulation
keep digestion
ground the nervous system
replenish nutrients after birth
I talk more about this kind of whole-body postpartum support in my post, What Does a Postpartum Doula Do?.
Along with this soup, you can explore some of my other postpartum-friendly recipes, like my Postpartum Energy Balls or Spiced Banana Bread Muffins. They’re favorites for a reason — easy to grab, nourishing, and supportive during the early weeks of feeding and healing.
Want Someone to Cook for You in Postpartum?
If you’d love to have someone prepare meals like this for you at home, that’s part of my work as a postpartum doula. I offer holistic postpartum support throughout Pasadena and Los Angeles, including nourishing meals, emotional care, newborn support, and guidance to help families feel grounded and confident during the fourth trimester.
Learn more about my postpartum support, or reach out to discuss what care could look like for your family.
About Rebecca Belenky
Rebecca Belenky is a Los Angeles–based doula, childbirth educator, and lactation educator who has supported families since 2014. Through her practice, Los Angeles Birth, she offers compassionate, trauma-informed care that helps parents feel informed, grounded, and confident through pregnancy, birth, and postpartum.
