Description
This Healthy Roasted Carrot Soup is silky smooth, naturally sweet, and full of flavor. Made with roasted carrots, garlic, warm spices, and a swirl of cream or coconut milk, it’s a nourishing and cozy soup perfect for lunch, dinner, or meal prep. Vegetarian, freezer-friendly, and easily adapted for keto or vegan diets.
Ingredients
Scale
- 2 pounds carrots, peeled and chopped
- 1 medium yellow onion, chopped
- 3 garlic cloves, peeled
- 2 tablespoons olive oil
- 1 teaspoon ground cumin
- 1/2 teaspoon ground coriander
- 1/2 teaspoon smoked paprika
- 4 cups vegetable broth (or chicken broth)
- 1/2 cup canned coconut milk or heavy cream
- Salt and pepper, to taste
- Optional toppings: Greek yogurt, fresh parsley, pumpkin seeds
Instructions
- Roast the vegetables: Preheat oven to 400°F (200°C). Place carrots, onion, and garlic on a lined baking sheet. Drizzle with olive oil, season with salt, and roast for 25–30 minutes until tender and caramelized.
- Sauté spices: In a soup pot, heat a little oil and toast cumin, coriander, and smoked paprika for 1–2 minutes.
- Blend the soup: Add roasted vegetables and broth. Use an immersion blender to puree until smooth (or use a high-speed blender in batches).
- Finish and season: Stir in coconut milk or cream. Simmer gently and season with salt and pepper. Adjust consistency with more broth if needed.
- Serve: Ladle into bowls and top with yogurt, parsley, or pumpkin seeds.
Notes
- Roast carrots longer for deeper caramelized flavor.
- Toast spices before adding for richer taste.
- For vegan: use coconut milk and vegetable broth.
- Add chili flakes for heat or lemon juice for brightness.
- Let soup rest 10 minutes before serving—it thickens and flavors deepen.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Soup, Dinner, Lunch
- Method: Roasting, Blending
- Cuisine: American, Healthy
Nutrition
- Serving Size: 1 bowl (about 1 1/2 cups)
- Calories: 180
- Sugar: 9g
- Sodium: 480mg
- Fat: 9g
- Saturated Fat: 4g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 23g
- Fiber: 6g
- Protein: 3g
- Cholesterol: 10mg
Keywords: Healthy Roasted Carrot Soup, carrot soup healthy, keto carrot soup, roasted carrot soup