Black Garlic + Coconut Curry Carrot Soup


While researching for an upcoming project in Miami last week, I stopped into a sweet little French cafe, MIAM (French for 'yum'), and unassumingly ordered the best curried carrot soup of my life. In true SH fashion, I had my eye on the burrata salad with local greens, oranges, and fennel (swoon) but the kitchen had closed for lunch at this point and only the soup and a selection of sandwiches remained. I *settled* for the soup du jour - the said carrot soup - and a glass of biodynamic rosé. As previously noted, the soup was slightly life-changing and totally a divine surprise of a meal. I left feeling inspired to create my own rendition at home the next day, having been reminded of how fabulous carrots taste as the standout ingredient in soup. 

Luckily, I had a big bundle of fresh local carrots from my favorite organic farmers at Lox Farms, and got straight to work crafting something nourishing, delicious, and carrot-y. Because it is spring/summer, I wanted to create a dish that felt inspired by the seasons (despite being a warm soup served in May), so I included lots of coconut cream and cilantro for those tropical warm weather vibes. 

Alongside the carrots, coconut, and herbs is curry powder (I used hawaj, a curry/spice blend native to Yemen) and my new favorite flavor boost, black garlic. This fermented version of everyone's favorite allium adds a really unique + intriguing flavor - think sweet like roasted garlic, but with more complexity. It sounds totally exotic but most Whole Foods carry black garlic now, so pick yourself up a few bulbs. 


  • 1 medium yellow onion, diced
  • 3 cups Lox Farm carrots, diced
  • 1 tsp grated fresh ginger
  • 1/2 tbsp curry powder (I used hawaj - a Yemeni curry/spice blend)
  • 1 cup unsweetened full-fat coconut milk, plus more to garnish
  • Handful of fresh cilantro, chopped for garnish
  • 1-2 cloves black garlic, kept whole (or 4 cloves raw garlic, minced)
  • 3 cups broth
  • Unrefined coconut oil
  • Red pepper flakes, to taste
  • Salt and ground black pepper, to taste

TO MAKE: Heat a spoonful or two of your coconut oil over medium heat in a large stock pot. Add in the onions and carrots, sautéing for about 5-7 minutes (until onions are soft and translucent). 

Add in the fresh ginger and curry powder, stirring to combine. Allow to cook for another 7-10 minutes, adding a bit more coconut oil if veggies are sticking/browning. *If using raw garlic, dice and add into soup with the fresh ginger.

Add in the broth and bring mixture to a boil, uncovered. Once boiling, reduce to a simmer and stir in the coconut milk and whole black garlic cloves. Allow mixture to simmer uncovered until carrots are soft, about 20 minutes.

Remove soup from heat and allow to cool slightly. To purée, add soup to your blender, blending until smooth and creamy. Depending on the size of your blender, you may need to work in batches. 

Option to add in more broth if you like a thinner soup, or more coconut milk to create a creamier consistency. 

Add salt and pepper to taste, and garnish with fresh cilantro, a spoonful of coconut milk/cream, and red pepper flakes.

I love seeing what you create and getting your feedback on recipes! Leave any questions + comments below, and be sure to follow me on Instagram and tag photos you post of my recipes with #SOLFULhealth so I can see! xx