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

Instant Pot Carrot Soup with 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, it's a cinch to make in your Instant Pot or on the stove top.
Course Soup
Cuisine American
Keyword Instant Pot, Instant Pot Soup
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6
Calories 271kcal


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
  • ¼ 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 in the Instant Pot

  • (Optional Step) Turn the Instant Pot on to sauté. Add the olive oil, onions, and garlic, and sauté until the onions are translucent and lightly browned. 
  • Add the carrots, vegetable broth, curry paste, and tahini to the Instant Pot. Seal the lid, and set to manual on high pressure for 5 minutes. It should take about 15 minutes to come to pressure. 
  • When the pressure cooking cycle is complete, let it vent naturally for 5 minutes, then flip to quick release. I like to do this under my stove fan if possible, but if not, throw a kitchen towel over top to control the steam. 
  • Using an immersion blender, blend the soup until smooth. Add the coconut milk and stir through. Taste, and adjust seasoning if necessary. 
  • Serve hot, topped with garlicky greens, cilantro, and sesame seeds. 

To Make The Soup on the Stove Top

  • Heat olive oil in a large heavy-bottomed pot over medium-high heat.
  • Add the diced onion, and sauté for about 5 minutes, until the onion is becoming translucent.
  • 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.
  • 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. 
  • Add the vegetable broth to cover the carrots. 
  • Reduce the heat to low, cover, and let the veggies simmer for about 20 minutes, until the carrots are tender. 
  • While the veggies are simmering, prepare the Garlicky Greens (instructions below).
  • 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. 
  • 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. 
  • Taste the soup and season with salt and pepper, adjust any seasonings if necessary.
  • Serve hot, topped with garlicky greens.

To Make The Garlicky Greens

  • While the soup is simmering, heat the sesame oil in a large skillet over medium-high heat. 
  • Add the thinly sliced garlic, and sauté for one minute. Watch very carefully to ensure the garlic doesn't burn.
  • 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. 
  • Cook until the spinach is completely wilted, approximately 3-4 minutes. 
  • Season with salt and pepper, and add to the soup when ready. 


  • Nutrition values are an estimate only.
  • 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. 


Calories: 271kcal | Carbohydrates: 19g | Protein: 5g | Fat: 19g | Saturated Fat: 9g | Sodium: 438mg | Potassium: 736mg | Fiber: 5g | Sugar: 7g | Vitamin A: 25040IU | Vitamin C: 23.4mg | Calcium: 112mg | Iron: 2.2mg