Healthy meals and recipes for weight loss

Creamy Roasted Carrot Soup Recipe | How to make Vegan Roasted Carrot Soup

roasted-vegan-carrot-soup
You will love this roasted carrot soup recipe as it is easy, yet it tastes fancy, it is very cheap to prepare and it is easy to prepare all year round, as carrots are always readily available in the supermarket!
healthy soup recipes

This roasted carrot soup recipe comes from the heart, well kind of.

 

In a moment of weakness, I gave in to the urgency of completing a deal (3 for 2, or something like it!) and decided to purchase a whole kilo of carrots (roughly 2.5lbs) for a week, instead of my usual counted carrots for my weekly cooking (roasting, adding to Sambar, Bolognese sauce base, mixed vegetable soup, etc). 

 

As you can imagine, after nearly one week in the fridge, they were starting to hold on to freshness for dear life and I decided I had to do something about it.

 

Although I love carrot and coriander soup, which is a classic, I wanted to explore more options for this great, healthy, and cheap vegetable! 

 

Although I am not the biggest fan of carrots while raw, I do love them when cooked, especially roasted, so that was a good start. To the base of the roasted carrots soup, I added a couple of spices to elevate the flavor and complement the sweetness. 

 

As for most of my soups, the creaminess comes from blending the vegetables in a self-standing blender, rather than cream; this blender not only gives a smoother, fluffier consistency to the soup (in my opinion), but it also helps reduce the risk of getting burnt (no splashes!) and it is quick to clean up, as after using it you can blend some water with a little drop of soap, rinse it and it’s all clean! 

carrots

Let’s talk nutrition! 

 

Carrots are a root vegetable that is thought to originate from Afghanistan and, although the most famous color they are known in is orange, they originally were purple or yellow, and can still be found in those hues, as well as white and red. 

 

100g of carrots contain only 41 calories and 334% of the recommended daily value (for a 200 calories per day diet) of Vitamin A, which is a fat-soluble vitamin, important for vision, immune system, and reproductive system. 

 

Vitamin A is present in carrots in the form of beta carotene (which the body turns into Vitamin A), which is so important for the eyes, as it protects them from the sun and reduces the risk of cataracts.

 

The antioxidants present in carrots may reduce the risk of cancer, as they fight off free radicals, and are good for heart health. 

 
Fun fact!

The flowering part of the carrot (the green part and above, what grows above ground) can grow up to 1m (over 3 ft) and produces a bright white flower. 

Questions time! 

 
Is this soup easy to prepare? 

 

This is an easy-peasy soup to prepare! You roast the carrots, golden the onions and spices in a pan, then add the roasted carrots, stock and water and simmer for all the flavors to blend well together. Blend, warm-up, serve… enjoy! 

500g-carrots
500g Carrots
On roasting tray
roasted-carrots
Roasted Carrots
onions-and-spices
Golden onions and spices
Carrots added
simmering-roasted-carrot-soup
Simmering
In the blender
blending-soup
Blending
Ready!
Can I freeze this soup? 

 

Yes, you certainly can! Before freezing this soup in containers suitable for the freezer, ensure it has thoroughly cooled down. 

 

How many portions are in this soup? 

 

As described, this soup gives four bowls of soup, but, as it is low in calories, one may wish to eat more than one bowl, to feel fuller for longer without having to eat something next to it. 

 
How can I make fennel seed powder? 

 

Fennel seed powder can be either purchased ready powdered, or the seeds can be blended in an upside-down grinder. Ensure the grinding machine is thoroughly dry, add the seeds and grind till fully powdered; if you have a small air-tight container, I would recommend grinding a bit more of it and store aside. This is an excellent ingredient to add to many recipes! 

 
I like carrot soup but don’t want to roast it, what can I do? 

 

You can follow the recipe as described below, but instead of boiling the carrots in the stock for 10 minutes, first, sear them with the onions (so to give them a bit of a caramelized edge) and then boil them until fully cooked. To do so quicker, chop them into smaller pieces. 

 

I don’t have a stock cube, what can I use instead? 

 

As this recipe already calls for onion, garlic, and carrots, you can add some celery to the base instead of the stock cube. Many soup recipes call for some stock as it adds depth to the flavor, however, you can adjust this with salt and pepper, alongside the base. 

 

How can I make this soup richer? 

 

This vegan soup recipe is creamy and also very light, however, if you are looking for something a bit fancier, you may want to add a couple of tablespoons of vegan cream or a dollop of vegan butter. I would recommend adding the cream after the soup has been blended or the butter to the carrots while blending them. 

bowl-of -roasted-carrot-soup

You will love this roasted carrot soup recipe as it is easy, yet it tastes fancy, it is very cheap to prepare and it is easy to prepare all year round, as carrots are always readily available in the supermarket! 

 

This is the best roasted carrot soup you will have, no doubt, as the roasting part of the recipe gives depth, while the fennel powder makes it fresh by elevating its flavor.

 

Serve it with some chopped spring onions or a couple of croutons!

 

 
Get roasting, it’s worth it! 

 

 ~~ Looking for other great soup ideas? Cook: Soups 

 

 ~~ Love roasting? Try this delicious Roasted Peppers Salad

healthy soup recipes

Creamy Roasted Carrot Soup Recipe | How to make Vegan Roasted Carrot Soup

You will love this roasted carrot soup recipe as it is easy, yet it tastes fancy, it is very cheap to prepare and it is easy to prepare all year round, as carrots are always readily available in the supermarket!
5 from 2 votes
Prep Time 10 mins
Cook Time 15 mins
Roasting time 40 mins
Total Time 1 hr 5 mins
Course Appetizer, Main Course
Cuisine American, british, Italian
Servings 4 portions
Calories 91 kcal

Ingredients
 
 

For roasting

  • 500 g Peeled Carrots Chopped in Sticks
  • 1 tsp Olive Oil
  • Salt and Pepper to Taste

For the soup base

  • 1 tsp Olive Oil
  • 100 g Brown Onion Thinly Sliced
  • 10 g Fresh Garlic Chopped
  • ½ tsp Cumin Powder
  • ½ tsp Fennel Powder
  • 1 tsp Coriander Powder
  • 1 Vegetable Stock Cube
  • 1.2 liters Water

Instructions
 

Roasting the carrots:

  • Preheat the FAN oven to 180 degrees Celsius (400 Fahrenheit, 200 degrees Celsius Static Oven, Gas Mark 6); dress the carrot sticks in the salt, pepper, and olive oil and spread on a baking tray, trying not to have double layers. Roast on the middle shelf for about 40 minutes, or until just cooked through.

Once the carrots have roasted:

  • In a large pan, warm up the olive oil for the soup base on medium heat; once this is warm, add the garlic and onion and allow to cook until the rawness of the garlic has gone and the onion becomes translucent – this should take about four to five minutes.
  • Once the onions and garlic are ready, add the spices (cumin, fennel, and coriander powder) and mix well; reduce the heat to low and allow the spices to cook. Once these are cooked (they will separate from the oil) add the carrots and mix well again.
  • Add the stock cube and water to the soup pot and mix well; allow the chunky soup to simmer for 10 minutes then turn off the heat.
  • Allow the soup to cool down to a safe temperature before blending in a self-standing blender until smooth and creamy. Should you prefer your soup to be more liquid rather than thick and creamy, you can add some extra water, but ensure you bring the soup to a boil before serving should this be the case.
  • Warm-up thoroughly before serving and enjoy!

Nutrition

Calories: 91kcalCarbohydrates: 16gProtein: 2gFat: 3gSaturated Fat: 1gSodium: 274mgPotassium: 468mgFiber: 4gSugar: 7gVitamin A: 20891IUVitamin C: 10mgCalcium: 73mgIron: 1mg
Keyword Roasted Carrot Soup Recipe, Soup Recipes, Vegan Soup Recipe
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2 Responses

  1. Well after the Easter holidays I guess this is the best recipe ever. Low calories and tastes delicious!

    Thank you for all the great cooking ideas.5 stars

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