Healthy Vegan Roasted Carrot Soup
Highlighted under: Healthy & Light
This Healthy Vegan Roasted Carrot Soup is a warm and comforting dish, perfect for any time of the year. The natural sweetness of roasted carrots combined with fragrant spices makes it a delightful and nutritious meal.
Carrots are not just great for your eyesight; they also add a beautiful sweetness to this vegan soup. Roasting them enhances their flavor, making this soup a deliciously healthy choice.
Why You'll Love This Soup
- Rich and creamy texture without any dairy
- Naturally sweet flavor from roasted carrots
- Packed with vitamins and nutrients
- Easy to make and perfect for meal prep
Nutritional Benefits of Carrots
Carrots are not just a delicious addition to your meals; they are also packed with essential nutrients. Rich in beta-carotene, which the body converts into vitamin A, carrots support healthy vision, skin, and immune function. This vibrant vegetable also contains antioxidants that help protect your body from free radicals, contributing to overall health and longevity.
In addition to vitamin A, carrots are a great source of dietary fiber, which aids digestion and helps maintain a healthy gut. A single serving of carrots can provide a significant boost to your daily fiber intake, making this soup not only tasty but also a great way to support your digestive health.
Easy Meal Prep Option
This Healthy Vegan Roasted Carrot Soup is an ideal choice for meal prep enthusiasts. It can be made in large batches and stored for later use, making it a convenient option for busy weeknights or for those who want to enjoy a healthy lunch at work. Simply store the soup in airtight containers in the refrigerator for up to five days, or freeze individual portions for longer storage.
To reheat, just warm the soup on the stovetop or in the microwave until heated through. You can also add a splash of vegetable broth or water to adjust the consistency before serving, ensuring that every bowl is as delightful as the first.
Ingredients
For the Soup
- 1 lb carrots, peeled and chopped
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 4 cups vegetable broth
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- Salt and pepper to taste
- Fresh coriander for garnish
Make sure to use fresh carrots for the best flavor.
Instructions
Roast the Carrots
Preheat your oven to 400°F (200°C). Toss the chopped carrots and onion with olive oil, salt, and pepper on a baking sheet. Roast for 25 minutes or until tender and caramelized.
Sauté the Garlic
In a large pot, sauté the minced garlic in a little olive oil over medium heat until fragrant, about 2 minutes.
Blend the Soup
Add the roasted carrots and onion to the pot along with the vegetable broth, cumin, and coriander. Bring to a boil, then reduce heat and simmer for 10 minutes. Use an immersion blender to puree the soup until smooth.
Serve and Enjoy
Serve hot, garnished with fresh coriander. Enjoy your healthy and delicious soup!
This soup can be stored in the refrigerator for up to 4 days.
Serving Suggestions
Pair this roasted carrot soup with crusty whole-grain bread or a fresh salad for a complete meal. The richness of the soup complements the texture of bread beautifully, creating a satisfying dining experience. For a lighter option, enjoy it alongside a refreshing mixed greens salad dressed with lemon vinaigrette.
For those looking to elevate their soup experience, consider adding a dollop of vegan yogurt or a sprinkle of toasted seeds on top just before serving. These additions provide a delightful contrast in texture and an extra layer of flavor.
Variations to Try
Feel free to customize this soup to suit your taste preferences or what you have on hand. Adding spices like smoked paprika or a pinch of cayenne can give the soup a delightful kick. For a creamier texture, blend in a can of coconut milk or a handful of cashews soaked in water before blending.
You could also incorporate other vegetables such as sweet potatoes or butternut squash for a different flavor profile. Each variation will bring its own unique twist while maintaining the comforting essence of this roasted carrot soup.
Questions About Recipes
→ Can I freeze this soup?
Yes, this soup freezes well. Just make sure to let it cool completely before transferring it to a freezer-safe container.
→ What can I serve with this soup?
This soup pairs well with crusty bread or a fresh salad.
→ Can I add other vegetables?
Absolutely! Feel free to add other veggies like sweet potatoes or bell peppers for variety.
→ Is this soup gluten-free?
Yes, all the ingredients in this recipe are gluten-free.
Healthy Vegan Roasted Carrot Soup
This Healthy Vegan Roasted Carrot Soup is a warm and comforting dish, perfect for any time of the year. The natural sweetness of roasted carrots combined with fragrant spices makes it a delightful and nutritious meal.
Created by: Emma
Recipe Type: Healthy & Light
Skill Level: Easy
Final Quantity: 4 servings
What You'll Need
For the Soup
- 1 lb carrots, peeled and chopped
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 4 cups vegetable broth
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- Salt and pepper to taste
- Fresh coriander for garnish
How-To Steps
Preheat your oven to 400°F (200°C). Toss the chopped carrots and onion with olive oil, salt, and pepper on a baking sheet. Roast for 25 minutes or until tender and caramelized.
In a large pot, sauté the minced garlic in a little olive oil over medium heat until fragrant, about 2 minutes.
Add the roasted carrots and onion to the pot along with the vegetable broth, cumin, and coriander. Bring to a boil, then reduce heat and simmer for 10 minutes. Use an immersion blender to puree the soup until smooth.
Serve hot, garnished with fresh coriander. Enjoy your healthy and delicious soup!
Nutritional Breakdown (Per Serving)
- Calories: 180 kcal
- Total Fat: 6g
- Saturated Fat: 1g
- Cholesterol: 0mg
- Sodium: 300mg
- Total Carbohydrates: 30g
- Dietary Fiber: 8g
- Sugars: 6g
- Protein: 3g