Healthy Vegan Roasted Carrot Soup

Name: Healthy Vegan Roasted Carrot Soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 1 lb carrots, peeled and chopped; 1 onion, chopped; 2 cloves garlic, minced; 4 cups vegetable broth; 1 can coconut milk; 1 tablespoon olive oil; 1 teaspoon ground cumin; Salt and pepper to taste

Highlighted under: Healthy & Light

This Healthy Vegan Roasted Carrot Soup is a warm, comforting dish that's packed with flavor and nutrients. Perfect for a light lunch or dinner!

Created by

Emma

Last updated on 2025-11-29T22:21:55.493Z

This Healthy Vegan Roasted Carrot Soup is not only delicious but also incredibly nourishing. The sweetness of roasted carrots combined with aromatic spices makes it a delightful dish any time of the year.

        Why You'll Love This Recipe
        Rich, natural sweetness from roasted carrots
Creamy texture without any dairy
Packed with vitamins and antioxidants
Quick and easy to make in under an hour

      

A Nutrient Powerhouse

Carrots are a fantastic source of beta-carotene, which the body converts into vitamin A. This vital nutrient plays a crucial role in maintaining healthy vision and immune function. In addition to beta-carotene, carrots are rich in fiber, potassium, and antioxidants, making them an excellent addition to any diet. The roasting process intensifies their natural sweetness, providing a deliciously rich flavor that elevates this soup to a new level.

With the inclusion of onions and garlic, this soup not only enhances its flavor profile but also boosts its health benefits. Onions provide quercetin, an antioxidant known for its anti-inflammatory properties, while garlic contributes to heart health and boosts the immune system. Together, these ingredients create a nutritious blend that nourishes both body and soul.

Versatile and Customizable

One of the best features of this Healthy Vegan Roasted Carrot Soup is its versatility. You can easily adjust the recipe to suit your taste preferences or dietary needs. For a spicier kick, consider adding a pinch of cayenne pepper or some fresh ginger during the sautéing process. If you prefer a herby flavor, thyme or rosemary can be great additions to the roasted carrots.

Additionally, this soup can be served in various ways. Pair it with a fresh crusty bread for a hearty meal, or serve it chilled as a refreshing summer dish. It also makes a great base for a grain bowl; just add your favorite cooked grains, legumes, or roasted vegetables for a complete meal.

Meal Prep and Storage

Ingredients

Main Ingredients

1 lb carrots, peeled and chopped
1 onion, chopped
2 cloves garlic, minced
4 cups vegetable broth
1 can coconut milk
1 tablespoon olive oil
1 teaspoon ground cumin
Salt and pepper to taste

Enjoy this nutritious soup as a satisfying meal or a starter!

Instructions

Roast the Carrots

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

Sauté the Onions and Garlic

In a large pot, sauté the chopped onion in a little olive oil over medium heat until translucent. Add the minced garlic and cook for an additional minute.

Blend the Soup

Once the carrots are done roasting, add them to the pot along with the vegetable broth. Bring to a boil, then reduce heat and simmer for 10 minutes. Use an immersion blender to puree the soup until smooth. Stir in the coconut milk and adjust seasoning as needed.

Serve warm, garnished with fresh herbs if desired.

Serving Suggestions

This Healthy Vegan Roasted Carrot Soup pairs beautifully with a variety of sides. A simple green salad dressed in lemon vinaigrette complements the rich flavors of the soup. For a heartier option, serve it with a slice of whole-grain bread or a side of quinoa salad for added texture and nutrition. You can also garnish the soup with a sprinkle of fresh herbs, such as parsley or cilantro, to enhance its visual appeal.

For those who enjoy a bit of crunch, consider topping the soup with roasted pumpkin seeds or croutons. These toppings not only add flavor but also provide a delightful contrast to the creamy texture of the soup.

Health Benefits

This soup is not just a delicious meal option but also a powerhouse of health benefits. The combination of carrots, coconut milk, and spices provides essential nutrients that support overall wellness. The healthy fats from coconut milk can help improve heart health, while the fiber from carrots aids in digestion and keeps you feeling full longer.

Moreover, the antioxidants found in this soup can help combat oxidative stress and reduce inflammation in the body. Incorporating this soup into your meal rotation can be a simple yet effective way to boost your health while enjoying a comforting dish.

Questions About Recipes

→ Can I make this soup ahead of time?

Yes! This soup can be made ahead and refrigerated for up to 3 days. Just reheat before serving.

→ Is this soup gluten-free?

Yes, all the ingredients in this recipe are gluten-free.

→ Can I freeze the soup?

Absolutely! Let it cool completely, then transfer it to airtight containers and freeze for up to 3 months.

→ What can I serve with this soup?

This soup pairs well with crusty bread, a fresh salad, or a grain bowl.