Healthy Vegan Roasted Carrot Soup

Name: Healthy Vegan Roasted Carrot Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 4 servings
Ingredients: 1 lb carrots, peeled and chopped; 1 medium onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 tsp ground cumin; 1 tsp ground ginger; Salt and pepper to taste; 2 tbsp olive oil; Fresh cilantro or parsley, chopped; A squeeze of lemon juice

Highlighted under: Light & Fresh Meals

A hearty and nutritious soup that celebrates the natural sweetness of roasted carrots, perfect for any season.

Created by

Anna

Last updated on 2025-12-07T12:50:34.858Z

This Healthy Vegan Roasted Carrot Soup is not only simple to make but also packed with flavor and nutrients. The roasting process enhances the sweetness of the carrots, making it a delightful dish for the whole family.

        Why You'll Love This Recipe
        Rich and comforting flavor with a hint of spices
Naturally sweet from roasted carrots
Perfectly creamy without any dairy
Easy to make and great for meal prep

      

The Benefits of Roasting Carrots

Roasting carrots not only enhances their natural sweetness but also brings out complex flavors that make this soup irresistible. The high heat caramelizes the sugars in the carrots, resulting in a rich, deep taste that elevates the overall dish. This method also retains more nutrients compared to boiling, ensuring you get all the health benefits of this vibrant vegetable.

In addition to being delicious, roasted carrots are a powerhouse of nutrition. They are packed with beta-carotene, which the body converts into vitamin A, essential for eye health and immune function. Incorporating carrots into your diet can help maintain healthy skin and improve overall well-being.

Why This Soup is Perfect for Meal Prep

This Healthy Vegan Roasted Carrot Soup is an excellent choice for meal prep due to its simplicity and adaptability. It can be made in large batches, stored in the fridge for up to a week, or even frozen for future meals. This means you can enjoy a nutritious and comforting dish on busy days without the hassle of cooking from scratch every time.

Moreover, the soup’s flavor deepens as it sits, making it even more delicious when reheated. Just warm a portion on the stove or in the microwave, and it’s ready to satisfy your hunger. Pair it with some crusty bread or a fresh salad for a complete meal that’s both healthy and satisfying.

Serving Suggestions

To elevate your Healthy Vegan Roasted Carrot Soup, consider adding a variety of toppings. Crunchy seeds like pumpkin or sunflower seeds can add texture, while a dollop of coconut yogurt can enhance the creaminess without dairy. Fresh herbs not only add flavor but also provide a beautiful pop of color, making your dish visually appealing.

For an extra kick, try adding a sprinkle of red pepper flakes or a drizzle of balsamic glaze. These additions can transform your soup into a gourmet experience, impressing family and friends at your next gathering or simply making your weeknight dinner feel a little more special.

Ingredients

For the Soup

1 lb carrots, peeled and chopped
1 medium onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 tsp ground cumin
1 tsp ground ginger
Salt and pepper to taste
2 tbsp olive oil

For Garnish

Fresh cilantro or parsley, chopped
A squeeze of lemon juice

Adjust the seasoning to your taste.

Instructions

Roast the Carrots

Preheat the oven to 400°F (200°C). Toss the chopped carrots with olive oil, salt, and pepper on a baking sheet. Roast for 25 minutes or until tender and lightly caramelized.

Sauté the Aromatics

In a large pot, heat a little olive oil over medium heat. Add the chopped onion and garlic, cooking until softened, about 5 minutes.

Combine Ingredients

Add the roasted carrots, vegetable broth, ground cumin, and ground ginger to the pot. Bring to a boil, then reduce heat and simmer for 10 minutes.

Blend the Soup

Using an immersion blender, puree the soup until smooth. Alternatively, carefully transfer to a blender in batches and blend until creamy.

Serve

Adjust seasoning as needed. Serve hot, garnished with fresh herbs and a squeeze of lemon juice.

Enjoy your delicious and healthy soup!

Storage Tips

To keep your soup fresh, store it in airtight containers in the refrigerator. It will stay good for about 5 to 7 days. If you want to freeze it, allow the soup to cool completely before transferring it to freezer-safe containers. It can be frozen for up to 3 months, making it a perfect option for those who like to prepare meals in advance.

When you're ready to enjoy your frozen soup, thaw it overnight in the refrigerator and reheat it on the stove over medium heat, stirring occasionally. If the soup is too thick after freezing, simply add a little more vegetable broth or water to achieve your desired consistency.

Nutritional Highlights

This soup is not only delicious but also packed with nutrients. Carrots are rich in vitamins A, C, and K, making this dish a fantastic way to boost your immune system and support your eye health. The spices used, such as cumin and ginger, not only add flavor but also have anti-inflammatory properties, making this soup a wholesome choice.

Additionally, with no dairy and healthy fats from olive oil, this recipe is suitable for those following vegan or plant-based diets. Each bowl provides a comforting warmth while being low in calories and high in fiber, making it a great option for anyone looking to maintain a balanced diet.

Questions About Recipes

→ Can I use frozen carrots?

Yes, frozen carrots can be used, but roasting fresh carrots enhances the flavor.

→ How can I store leftovers?

Store in an airtight container in the refrigerator for up to 4 days.

→ Can I freeze this soup?

Yes, this soup freezes well. Just let it cool completely before transferring to freezer-safe containers.

→ What can I serve with this soup?

This soup pairs well with crusty bread or a light salad.