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 pound carrots, peeled and chopped; 1 medium onion, diced; 2 cloves garlic, minced; 1 tablespoon olive oil; 4 cups vegetable broth; 1 can (13.5 oz) coconut milk; 1 teaspoon ground ginger; Salt and pepper to taste

Highlighted under: Healthy & Light

Discover the rich and comforting flavors of this healthy vegan roasted carrot soup, perfect for warming up on chilly days.

Created by

Emily

Last updated on 2025-11-30T20:30:15.757Z

This healthy vegan roasted carrot soup combines the natural sweetness of carrots with fragrant spices and creamy coconut milk.

        Why You Will Love This Recipe
        Rich and comforting flavors from roasted carrots
Creamy texture without any dairy
Packed with nutrients and low in calories
Quick and easy to prepare for a weeknight dinner

      

The Health Benefits of Carrots

Carrots are not just delicious; they are also incredibly nutritious. Rich in beta-carotene, which the body converts to vitamin A, carrots play a crucial role in maintaining healthy vision, skin, and immune function. This soup is a fantastic way to enjoy the health benefits of carrots while warming your body on a chilly day.

In addition to vitamin A, carrots are packed with antioxidants and dietary fiber. These nutrients support digestion, help in weight management, and promote a healthy heart. Incorporating roasted carrots into your diet can also enhance your overall nutrient intake, making this soup a smart choice for health-conscious eaters.

The Creamy Delight of Coconut Milk

Coconut milk is a star ingredient in this vegan soup, offering a rich and creamy texture without the use of dairy. It adds a subtle sweetness that perfectly complements the earthy flavor of the roasted carrots. Moreover, coconut milk is a great source of healthy fats, which can help keep you feeling satisfied.

Using coconut milk not only enhances the flavor profile but also boosts the soup’s nutritional value. It contains medium-chain triglycerides (MCTs), which have been linked to various health benefits, including improved energy levels and weight loss. This makes the soup not just delicious but also a nourishing option for any meal.

Perfect for Meal Prep

This healthy vegan roasted carrot soup is ideal for meal prep. You can easily double the recipe, store leftovers in the refrigerator, and enjoy them throughout the week. The flavors deepen with time, making it even more delicious on day two or three.

Simply reheat your soup on the stove or in the microwave for a quick, nourishing meal. Pair it with whole-grain bread or a fresh salad for a complete and satisfying dinner. It’s a wonderful way to ensure you have healthy meals ready to go, especially on busy weeknights.

Ingredients

For the Soup

1 pound carrots, peeled and chopped
1 medium onion, diced
2 cloves garlic, minced
1 tablespoon olive oil
4 cups vegetable broth
1 can (13.5 oz) coconut milk
1 teaspoon ground ginger
Salt and pepper to taste

Make sure to wash and peel the carrots before chopping them.

Instructions

Roast the Carrots

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

Blend the Soup

Transfer the roasted vegetables to a blender. Add the vegetable broth, coconut milk, and ground ginger. Blend until smooth and creamy.

Heat and Serve

Pour the blended soup into a pot and heat over medium heat for about 5 minutes. Adjust seasoning if necessary. Serve hot.

Garnish with fresh herbs or a drizzle of olive oil if desired.

Serving Suggestions

To elevate your healthy vegan roasted carrot soup, consider garnishing it with fresh herbs like cilantro or parsley. A sprinkle of toasted seeds or nuts on top can add a delightful crunch and enhance the presentation. A drizzle of balsamic glaze or a splash of lime juice can also add an exciting flavor contrast.

For those who enjoy a bit of spice, add a dash of chili flakes or a swirl of sriracha before serving. This not only enhances the taste but also adds a vibrant pop of color, making your soup visually appealing.

Storage Tips

To store your leftover soup, allow it to cool completely before transferring it to an airtight container. It can be kept in the refrigerator for up to 5 days or frozen for up to 3 months. Just make sure to label the container with the date for easy tracking.

When reheating frozen soup, it's best to thaw it in the refrigerator overnight before warming it on the stove. This helps maintain the texture and flavor of the soup. If it appears too thick after thawing, simply add a splash of vegetable broth or water to achieve your desired consistency.

Questions About Recipes

→ Can I use other vegetables in this soup?

Yes! You can add sweet potatoes or butternut squash for variation.

→ How can I store leftovers?

Store in an airtight container in the refrigerator for up to 3 days.

→ Can I freeze this soup?

Absolutely! Freeze in individual portions for easy meals later.

→ Is this soup gluten-free?

Yes, all the ingredients are naturally gluten-free.