Healthy Carrot Miso Soup
A creamy, flavorful vegan soup made with carrots, onion, ginger, and miso paste. Rich in fiber and plant-based protein, this quick 30-minute recipe is perfect for a healthy lunch or dinner. Top with silken tofu, scallions, and a dash of cayenne for extra warmth.
Equipment
- 1 large Dutch oven or soup pot
- 1 cutting board
- 1 knife
- 1 measuring cup
- 1 tablespoon measuring spoon
- 1 immersion blender (or regular blender/food processor)
- 1 ladle
Ingredients
- 1 tbsp sesame oil or 1/4 cup water for sauté
- 2 –2 1/2 lbs carrots peeled and chopped
- 1 large onion diced
- 4 garlic cloves minced
- 1 ½ tbsp fresh ginger finely grated
- 4 cups water or vegetable broth
- ¼ cup white miso paste
- 2 –4 oz silken tofu thinly sliced (optional)
- Cayenne pepper for garnish, to taste
- Scallions or chives thinly sliced, for garnish
Instructions
- Prepare Your Ingredients: Before turning on the stove, gather all your ingredients and equipment. Peel and chop 2–2 ½ pounds of carrots into roughly 1-inch pieces to ensure even cooking. Dice the onion finely, mince the garlic cloves, and grate fresh ginger. If using silken tofu, slice it into 1-inch pieces and set aside for later. Having everything prepped ensures a smooth cooking process and keeps flavors consistent.
- Sauté Aromatics: Place a large Dutch oven or heavy-bottomed soup pot over medium heat. Add 1 tablespoon of sesame oil (or 1/4 cup water for a lighter, oil-free version). Once warm, add the diced onion and carrots. Stir frequently for about 5 minutes, or until the onions are translucent and fragrant. Then, add the minced garlic and grated ginger. Sauté for an additional 1 minute, just until the garlic and ginger release their aroma—be careful not to let them burn, as this could make the soup taste bitter.
- Add Liquid and Simmer: Pour in 4 cups of water or vegetable broth, depending on your preference. Bring the mixture to a gentle boil over medium-high heat. Once boiling, reduce the heat to low, cover the pot, and allow the soup to simmer for approximately 20 minutes. Stir occasionally to prevent sticking, and cook until the carrots are completely tender and easily pierced with a fork. This step helps the flavors meld together, creating a naturally sweet and aromatic base for the soup.
- Incorporate Miso Paste: After simmering, remove the pot from heat and allow the soup to cool slightly for a few minutes. This prevents the miso paste from losing its probiotic benefits. Scoop 1/4 cup of white miso paste into a small bowl, then gradually stir it into the warm soup. Make sure it dissolves completely, distributing its umami-rich flavor evenly throughout the pot. Miso added at this stage preserves its healthy enzymes while enhancing the depth of taste.
- Blend Until Smooth: Using an immersion blender, puree the soup directly in the pot until smooth and creamy. If using a regular blender or food processor, transfer the soup in batches, taking care to avoid overfilling to prevent spills. Blend until the texture is velvety, adding a little water if needed to reach your desired consistency. The result should be silky, thick, and perfectly smooth—without lumps, yet still full of natural carrot sweetness.
- Adjust Seasoning: Taste the soup and adjust the flavor to your liking. If you used water instead of broth, add a pinch of salt. You can also enhance the flavor with a touch more miso, freshly grated ginger, or a dash of black pepper. Stir thoroughly to make sure all seasonings are incorporated evenly. This step allows you to personalize the soup, balancing the sweetness of the carrots with the warmth of ginger and the umami of miso.
- Prepare Toppings: While the soup is still warm, get your garnishes ready. Thinly slice scallions or chives, and sprinkle cayenne pepper for a subtle spicy kick. If using silken tofu, gently place the slices on top of the soup just before serving. These toppings not only add visual appeal but also contribute additional texture, flavor, and protein.
- Serve and Enjoy: Ladle the soup into individual bowls, arranging tofu slices, scallions, and a sprinkle of cayenne on top. Serve immediately while warm. This comforting, nutrient-packed soup is perfect for lunch, dinner, or meal prep. Its creamy texture, natural sweetness, and umami-rich miso flavor make every spoonful satisfying, warming, and wholesome.
- Store Leftovers Properly: If you have leftovers, transfer the soup into airtight containers and refrigerate for up to 5–6 days. For longer storage, freeze the soup for 2–3 months. When reheating, warm gently on the stovetop or microwave, stirring occasionally. Avoid boiling after adding miso to preserve the beneficial probiotics and vibrant flavors.
Notes
- Always add miso paste after cooking to preserve probiotics and maintain flavor.
- Sauté garlic and ginger gently to avoid bitterness.
- Adjust soup thickness with a little extra water or broth after blending.
- Silken tofu is optional but adds creaminess and plant-based protein.
- Roasting a portion of the carrots beforehand can enhance natural sweetness.
- Taste and season gradually; miso is naturally salty, so add salt cautiously.
- Garnish with scallions, chives, or herbs for extra flavor and visual appeal.
