Creamy Miso Carrot Soup

I developed this recipe a few months back, it has been thoroughly enjoyed and endlessly tested just in time for you to enjoy for the fall. It takes just 45 minutes from start to finish, and you are left with a decadent nutrient dense that will leave your glowing!

Enjoy this soup regularly and you won’t be saying, “What’s up Doc”. This recipe restores you both inside and out, while the vitamin A from the carrots promotes amazing skin, the miso works to restore beneficial probiotics, and that is not even the half of it!

The sweetness from the carrots and the umami flavor from the miso and tahini are sure to get you jazzed about fall.

Creamy Miso Carrot Soup

Serving Size - 4


  • 3 teaspoons extra-virgin olive oil, divided

  • 1 onion, chopped (about 3 cups)

  • 4 cloves garlic, chopped (about 2 Tablespoons)

  • 1 lb carrots, peeled and chopped (about 4 ½ cups)

  • 1” ginger, chopped

  • 4 ½ cups water, divided

  • ¼ cup white miso

  • 2 Tablespoons tahini

  • salt and pepper, to taste

  • 3 heirloom carrots, sliced thin (optional garnish)


SIMMER THE SOUP Place a large pot over medium-high heat. Add 2 teaspoons oil followed by onion, garlic and ginger. Sauté for 5 minutes or until onion is soft and fragrant. Add carrots followed by 4 cups of water and bring to a boil. Cover, reduce heat, and simmer for 20 minutes or until carrots are tender. Stir occasionally. Season with salt and pepper as desired.

ROAST Meanwhile, preheat oven to 400°. Place carrots on a parchment paper lined baking sheet. Toss carrots with 1 teaspoon olive oil and season with salt and pepper. Roast for 15 minutes or until browned and crisp. Set aside for garnish.

BLEND THE SOUP. Pour soup into a blender, this can be done in two batches. Note- Remove center piece of blender lid to allow steam to escape. Secure blender lid on blender. Place a clean towel over opening in blender lid to avoid splatters. Blend soup until smooth.

ASSEMBLE THE SOUP: Remove 1 cup of the soup from the blender and place back into the pot. Add miso to the soup and stir until smooth. Once smooth, add the remaining soup back into the pot and simmer for 2 or 3 minutes (miso should not be boiled because it will kill the beneficial bacteria). At this time you can add the remaining ½ cup of water thin the soup to the desired consistency. Evenly divide soup among 4 bowls. Top each bowl with 1 tablespoon of tahini and a few roasted carrots. Serve and enjoy!!


Lauren Courtney

Food, RecipeLauren UngerSacral