Meal Prep Made Easy: Creamy Carrot Tahini Miso Soup

Healthy Recipes

16 March 2017

Soup is one of my meal prep secret weapons. On Sundays I’ll typically make a huge batch of some variation (like this, this or this) and heat up for a quick lunch or weeknight dinner.

This trick is a lifesaver for the following reasons:

  • Soups (especially veggie-based) are typically easy and inexpensive to make.
  • Leftover soup makes for a super simple and quick meal (just reheat in the microwave, toast or salad optional :)).
  • IMO soup leftovers typically taste even better because they sit longer and the flavors meld together more. I usually don’t even eat soup until a day after I make it because I think it really makes that much of a difference.
  • A big batch of soup will last you all week long (on average 3-4 meals pp).
  • Soups are one of the easiest ways (besides smoothies) to sneak in more veggies, especially if you’re making a creamy one.
  • They’re cozy, comforting and delicious AF.

Still not a soup fan?

I might be able to sway you with my latest obsession, this creamy carrot soup with tahini and miso. I was inspired by this flavor combo when I tried it at Juicebox Cafe, and decided it was pretty much everything I’d ever want in a soup. Creamy, bright, salty from the miso, slightly nutty and sweet on behalf of the tahini, nourishing and cozy, but light enough to be a “spring” soup. I felt so refreshed and happy after I had it and decided I had to recreate something similar to share with all of you (and eat on repeat of course :)).

vegan, healthy spring soup in three white ramekins

And thus this creamy carrot tahini miso soup was born. It’s totally spring season appropriate and naturally gluten-free, dairy-free and vegan. It’s also free of any added sugar whatsoever and I promise you won’t miss it.

It’s also supremely nutrient dense with the addition of tahini, a paste made from ground sesame seeds that’s packed with essential vitamins (b + e), minerals (magnesium + iron) and protein. And let’s not forget the star of the show, the miso, which is a salty paste made from fermented soybeans and hailed as a cancer fighting probiotic — meaning it prevents against inflammation, lowers risk for diseases and regulates digestive and intestinal functions. Let’s just you’re probably going to have an awesome bathroom experience the next morning (sorry I had to!) 😉

Finally, the MLH (meat-lovin’ husband) is a big fan, so he actually doesn’t complain when we eat this one several days in a row (as long as there’s bread and butter to go along with it). Try it out for yourself or the whole fam and let me know how it goes. Happy almost spring loves!

xx //


Paleo, dairy-free and gluten-free spring creamy carrot soup

5 from 2 votes

Creamy Carrot Soup with Tahini + Miso

Cook time
1 hours 0 mins
Total time
1 hours 0 mins
dairy-free spring creamy carrot soup
Author: Lauren Chambers
Serves: 4-6


  • 1 sweet onion, peeled and chopped
  • 2 tbsp unrefined organic virgin coconut oil
  • 4 garlic cloves, minced
  • 1 tbsp fresh ginger, minced
  • 1 tsp sea salt
  • 3 - 4 tbsp white miso paste
  • ⅛ tsp cayenne powder
  • ¼ cup tahini
  • 4 large bunches carrots (about 6 cups), peeled and chopped
  • 2 parsnips, peeled and chopped (optional, but adds more thickness/creaminess)
  • 4 cups vegetable broth
  • 1 can organic coconut milk
  • If you prefer a sweeter taste, add a tsp- tbsp of grade b maple syrup or coconut nectar


  1. Heat coconut oil in a large stovetop pot over medium heat.
  2. Once melted, add in chopped onion and cook 5-10 minutes, until translucent.
  3. Add in garlic, ginger, cayenne, salt and pepper and sauté for an additional minute.
  4. Add in chopped carrots, parsnip (if using), veggie broth and coconut milk. Simmer for minimum 30 minutes (until carrots are cooked), but I recommend one hour to meld the flavors.
  5. Once soup is done cooking but still hot, scoop a broth of the hot soup into a blender with the miso and tahini and blend. I know this sounds like a weird step but it will ensure the miso and tahini get mixed really well...otherwise they might get a bit clumpy in the soup.
  6. Add the miso/tahini mixture back to the soup and blend all ingredients until thoroughly mixed.
  7. Top with more coconut milk and fresh herbs and serve with a leafy green salad or fresh baked (gluten-free :)) bread.
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