Spicy Carrot Soup with Tahini and Garlicky Greens

This Spicy Carrot Soup with Tahini and Garlicky Greens is so creamy and delicious you won’t believe it’s healthy! This recipe is easy to make, and is totally vegan, paleo, and Whole 30 compliant. It’s a simple recipe your family will love!

carrot and tahini soup topped with greens in blue bowls

Hello there! Happy New Year! Glad Veganuary to ya, if that’s your thing, and welcome back to all the green things.

Since I’m the kind of nutrition lady who preaches balance and moderation and listening to your gut while nourishing your gut, I find this time of year a bit perplexing.

The current (and dare I say trendy?) pushback against diet culture and focus on intuitive eating is an interesting thing since, at its core, it’s supposed to be about learning to listen to what your body wants. And I believe in this, I really do. Yet at times I find that the intuitive eating evangelists can veer into a territory of being a bit judgemental about those who are making an effort to eat more healthy, whatever that means.

overhead shot of carrot soup topped with cooked greens and sprinkled with sesame seeds

I’ve seen those who scorn any meal that doesn’t contain carbs as disordered eating, those who unfollow people in social media who are doing Whole 30 or giving up sugar or trying out veganism for the month of January, and those who look down at meal planning as unnecessarily restrictive.

While the tenants of intuitive eating are about listening to your body, eating according to your cravings and learning your satiety cues to avoid restriction, does this mean that there’s something wrong with hitting the reset button after an indulgent holiday or trying out a new way of eating?

Personally, I think not. I, too, feel the urge to eat all the green things after a mindfully indulgent holiday season, and am itching to get back in my own kitchen where my blender awaits and my salad drawer runneth over. At the same time, I stand firm in my stance against detoxing and cleanses as utterly (and scientifically) unnecessary.

Overhead shot of carrot tahini soup in a red pot and plated in blue bowls on a blue background

While maybe your intuition doesn’t specify that you’ll be craving a kale salad on Tuesday next week, perhaps it’s telling you that planning out a few week’s worth of healthier meals is what your body needs. And isn’t that a good thing? Can’t we meet somewhere in the middle? I’d sure like to think we can.

If we’re meeting in the middle, I think that soup is a really good place to start. Specifically: Velvety smooth Spicy Carrot Soup with Tahini and Garlicky Greens. Yes please!

Spicy Carrot Soup with Tahini and Garlicky Greens. It’s:

  • Vegan
  • Gluten-free
  • Whole 30 compliant
  • Paleo
  • Loaded with veggies
  • Super easy to make
  • Totally freezer friendly
  • Satisfying and delicious

What’s not to love?!

This is probably one of the easiest and most delicious soups I’ve made, and it’ll nourish the heck out of ya to boot! It starts with carrots, and lots of them. They go into a heavy-bottomed pot to sweat it out with some onions and garlic, then get covered in veggie broth to simmer until tender. In goes a scoop of red curry paste (you decide how much), some coconut milk, and a good amount of tahini. Then, zing! You blend until the whole thing is velvety smooth and your soup is done did.

Hey Nutrition Lady, what’s tahini doing in my soup?

Glad you asked. First and foremost, the tahini is there because it’s insanely delicious when paired with the carrots and coconut and red curry. Beyond that, tahini is loaded with plant-based calcium, healthy fats, and helps transform this soup from just plain ol’ vegetable soup to a rich, nourishing, and satisfying meal.

landscape shot of carrot tahini soup in blue bowls

Personally, I think this Spicy Carrot Soup with Tahini is pretty much perfect as is, but if you, like me, are driven by the urge to eat something green with every meal, let me introduce you to my favourite quick and easy garlicky greens.

Here’s what I do: in a large skillet heat up some toasted sesame oil and sauté some thinly sliced garlic. Take a jumbo bag of baby spinach leaves, and stir it into the garlic sesame oil. Let it sit for a minute or two, stirring now and then, and in no time at all you’ll have a nice batch of garlicky greens to go with the soup. You can also top with cilantro and toasted sesame seeds if you’re feeling fancy, and I mean really, when are we not feeling fancy?

Hey Nutrition Lady, are carrots healthy?

Carrots contain good amounts of antioxidant nutrients, including antioxidants like vitamin C, as well as phytonutrient antioxidants such as beta-carotene. Red and purple carrots are rich in anthocyanin, and in yellow carrots, about half of the total carotenoids come from lutein.

The antioxidant nutrients in carrots are believed to provide cardioprotective benefits – that is, they’re good for your heart! But there’s more to the health benefits of carrots than that: studies have demonstrated the ability of carrot extracts to inhibit the grown of colon cancer cells.

Carrots are also an excellent source of vitamin A, biotin, vitamin K, dietary fiber, molybdenum, potassium, and vitamin B6, and vitamin C.

overhead shot of carrot tahini soup in blue bowls and a small frying pan of cooked garlicky greens

Other tasty soup recipes you might enjoy:

Pumpkin Curry Soup
Vegan Corn Chowder
Tomato Fennel Quinoa Soup
Butternut Squash and Black Bean Chili

overhead shot of carrot soup topped with cooked greens and sprinkled with sesame seeds
5 from 2 votes

Spicy Carrot Soup with Tahini and Garlicky Greens

Velvety smooth Spicy Carrot Soup enriched with tahini and topped with garlicky wilted greens cooked in toasted sesame oil. Naturally vegan and gluten-free.

Course Soup
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6
Calories 271 kcal
Author Katie Trant


Spicy Carrot Soup with Tahini

  • 1 Tablespoon extra virgin olive oil
  • 1 large yellow onion diced
  • 3 cloves garlic finely minced
  • 10 large carrots about 2lbs / 900g carrots, chopped
  • 2-3 cups vegetable broth
  • 1 14 oz can full-fat coconut milk
  • 1 Tablespoon red curry paste more to taste if you like it spicier
  • 1/4 cup smooth tahini paste
  • salt and pepper to taste
  • cilantro and sesame seeds for serving

Garlicky Greens

  • 2 teaspoons toasted sesame oil
  • 1 clove garlic thinly sliced
  • 10 ounces baby spinach leaves
  • salt and pepper to taste


To Make The Soup

  1. Heat olive oil in a large heavy-bottomed pot over medium-high heat.

  2. Add the diced onion, and sauté for about 5 minutes, until the onion is becoming translucent.

  3. Add the garlic and sauté for an additional 2-3 minutes, until the onions and garlic and beginning to brown - watch that the garlic does not burn.

  4. Add the diced carrots, and stir to combine well. Let everything sweat it out in the pot for 5 minutes, stirring every minute or so. 

  5. Add the vegetable broth to cover the carrots. 

  6. Reduce the heat to low, cover, and let the veggies simmer for about 20 minutes, until the carrots are tender. 

  7. While the veggies are simmering, prepare the Garlicky Greens (instructions below).

  8. When the carrots are tender, remove the pot from the heat. Using an immersion blender, blend the soup until completely smooth. Alternately (and for a velvety smooth soup) transfer the mixture to a stand up blender in batches. 

  9. Return the pot to the heat, and add the coconut milk, red curry paste, and tahini. Stir until the coconut milk and tahini are melted through. 

  10. Taste the soup and season with salt and pepper, adjust any seasonings if necessary.

  11. Serve hot, topped with garlicky greens.

To Make The Garlicky Greens

  1. While the soup is simmering, heat the sesame oil in a large skillet over medium-high heat. 

  2. Add the thinly sliced garlic, and sauté for one minute. Watch very carefully to ensure the garlic doesn't burn.

  3. Add the baby spinach leaves, and give everything a stir. Let the spinach sit for a minute to wilt the leaves on the bottom, and then stir again. 

  4. Cook until the spinach is completely wilted, approximately 3-4 minutes. 

  5. Season with salt and pepper, and add to the soup when ready. 

Recipe Notes

  • Don't worry about dicing the onion and chopping the carrot perfectly, since this soup will be blended.
  • For a thicker soup, use 2 cups vegetable broth. If you prefer a thinner soup, use 3 cups. 
  • To freeze the soup portion into individual containers once cooled. 
Nutrition Facts
Spicy Carrot Soup with Tahini and Garlicky Greens
Amount Per Serving
Calories 271 Calories from Fat 171
% Daily Value*
Total Fat 19g 29%
Saturated Fat 9g 45%
Sodium 438mg 18%
Potassium 736mg 21%
Total Carbohydrates 19g 6%
Dietary Fiber 5g 20%
Sugars 7g
Protein 5g 10%
Vitamin A 500.8%
Vitamin C 28.4%
Calcium 11.2%
Iron 12.2%
* Percent Daily Values are based on a 2000 calorie diet.


This Spicy Carrot Soup with Tahini and Garlicky Greens is so creamy and delicious you won't believe it's healthy! This recipe is easy to make, and is totally vegan, paleo, and Whole 30 compliant. It's a simple recipe your family will love! #soup #recipe #carrot #tahini #vegan #easy #healthy #whole30 #paleo #plantbased #spicy



  1. Great post. If I could do just one thing this year it would be to slow down and taste the food. I believe you about the soup. It’s on the ‘’plan’ for this week.

Leave a Reply

Your email address will not be published. Required fields are marked *