This vegan carrot soup takes just minutes to prep which makes it a family favorite for busy weeknights! Roasted carrots, onions and garlic combine with bold spices, broth and coconut milk for a hearty, healthy vegan dinner that's perfect for meal prep!
You Will Love This
- The prep time is minimal and most of the cook time is hands off. Give the veggies a quick chop and season them with a few spices and then let the oven do the hard work!
- The flavors are amazing! Roasting the carrots brings out their natural sweetness and really deepens their flavor. Combine that with roasted onion and garlic along with the perfect combination of spices and you've got a delicious roller coaster ride for your taste buds!
- It's perfect for a quick dinner or meal prep for the week! This dinner mainly roasts in the oven which means it's perfect for those nights when you don't have tons of time to spend in the kitchen. It also reheats beautifully so I love to make a batch on Sunday afternoon and then eat it for lunch all week!
Instructions
Arrange veggies in a single layer on a baking sheet.
Drizzle veggies with olive oil. Sprinkle with seasoning and toss to coat evenly.
Fold the corners of the foil up, creating a sealed pouch around the garlic. Roast veggies for 50 minutes or until carrots are fork tender. Allow to cool for a few minutes. Transfer veggies to a high speed blender along with broth and water.
Blend on high for about 3-5 minutes or until everything is smooth.
Pour pureed mixture into a large pot over medium heat. Stir in coconut milk and white balsamic vinegar.
Cover and cook until heated through. Season to taste with salt and pepper. Garnish with a drizzle of coconut milk, chopped pistachios and fresh parsley.
Tips
- Cut the carrots so they're all the same size. This will ensure that they roast evenly in the oven. I like to halve the larger carrots lengthwise so that all the carrots end up being about 3 inches long and an inch or so wide. You could also use baby carrots in place of regular carrots in this recipe which would reduce the prep time even more!
- You can substitute the coconut milk for heavy cream if you aren't concerned with this meal being vegan. Use about 1 cup of heavy cream in place of the coconut milk and the flavors and texture will still be about the same.
- If you're reheating this soup at a later date, you'll like need to add a splash of broth or coconut milk to loosen it up as it will thicken a bit as it sits. Also, don't forget to add a moderate amount of salt after it's reheated as well. This will boost all those amazing flavors and keep it tasting fresh!
FAQ
Yes! If your meal prep routine needs a kick in the pants, this SUPER SIMPLE creamy carrot soup is the answer you've been looking for. The flavors of this soup just get better with time and it reheats beautifully making it a welcomed addition to your meal prep rotation. Now you can spend less time in the kitchen and more time doing the important stuff!
Nope! I've never been one for peeling my carrots because, hello, it just takes up more time! As long as you wash the carrot well, you won't even notice the skin after this soup is all blended.
More good news - you don't have to peel the garlic either! No sticky skin + no mincing = more time saved! Just slice the head in half width wise, drizzle with oil and roast in a little aluminum foil pouch. When it's done roasting, it will squeeze easily from it's skin and have softened dramatically.
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Recipe
Creamy Carrot Soup {Vegan!}
This roasted carrot soup could not be easier or more delicious - and it's vegan! You can have a hearty, healthy dinner on the table in less than an hour!
- Prep Time: 10 minutes
- Cook Time: 50 minutes
- Total Time: 1 hour
- Yield: 8 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Ingredients
- 3 lbs. carrots, chopped into 3" pieces
- 1 yellow onion, sliced in 4 wedges
- 1 head garlic, halved width wise
- 3 tablespoons olive oil
- 1.5 tablespoons curry powder
- 1 teaspoon smoked paprika
- 1 teaspoon dried sage
- ½ teaspoons dried thyme
- ½ teaspoon garlic powder
- ½ teaspoon cumin
- kosher salt
- fresh cracked pepper
- 4 cups vegetable broth
- 1 cup water
- 1 (13.5 oz.) can full fat coconut milk, save a couple tablespoons for garnish if desired
- 1 tablespoon white balsamic vinegar
For garnish:
- coconut milk
- chopped pistachios
- fresh chopped parsley
Instructions
- Heat oven to 400 degrees.
- Arrange carrots and onions in a single layer on a baking sheet. Place halved garlic inside a small piece of tin foil on the baking sheet.
- Drizzle veggies with olive oil.
- In a small bowl combine curry powder, paprika, sage, thyme, garlic powder, cumin, and a large pinch of salt and pepper.
- Sprinkle carrots and onions with seasoning and toss to coat.
- Salt and pepper the garlic. Fold the corners of the foil up, creating a sealed pouch around the garlic.
- Roast veggies for 50 minutes or until carrots are fork tender.
- Remove from oven and allow to cool for a few minutes, then transfer carrots and onion to a high speed blender.
- Squeeze roasted garlic from the skins and into the blender as well.
- Add the vegetable broth and water and blend on high for about 3-5 minutes or until everything is smooth.
- Pour pureed mixture into a large pot over medium heat. Stir in coconut milk and white balsamic vinegar.
- Cover and cook until heated through. Season to taste with salt and pepper.
- Garnish with a drizzle of coconut milk, chopped pistachios and fresh parsley.
Equipment
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Notes
Cut the carrots so they're all the same size. This will ensure that they roast evenly in the oven. I like to halve the larger carrots lengthwise so that all the carrots end up being about 3 inches long and an inch or so wide. You could also use baby carrots in place of regular carrots in this recipe which would reduce the prep time even more!
You can substitute the coconut milk for heavy cream if you aren't concerned with this meal being vegan. Use about 1 cup of heavy cream in place of the coconut milk and the flavors and texture will still be about the same.
If you're reheating this soup at a later date, you'll like need to add a splash of broth or coconut milk to loosen it up as it will thicken a bit as it sits. Also, don't forget to add a moderate amount of salt after it's reheated as well. This will boost all those amazing flavors and keep it tasting fresh!
Nutrition
- Serving Size:
- Calories: 256
- Sugar: 11.2 g
- Sodium: 403.9 mg
- Fat: 17.9 g
- Saturated Fat: 11.9 g
- Carbohydrates: 24.5 g
- Fiber: 7.2 g
- Protein: 3.5 g
- Cholesterol: 0 mg
Keywords: carrot soup, vegan carrot soup, roasted carrot soup, roasted veggie soup
This post was originally published in October of 2018. It was updated in November of 2019 to include process shots, step-by-step instructions and tips for making the best roasted carrot soup every single time!
Vegan Cook
I made this into a complete vegan meal, by using white beans instead of coconut beverage.
I also didn't roast the carrots, to save time.
I put everything in the blender [Ninja], with 1 cup of water I save from canned vegetables, and buzzed it up.
Then I transferred it to a microwave safe pot and cooked it until it reduced to the consistency I wanted.
It's quick & easy this way, without heating the kitchen up with the oven.
I then mixed in cooked, seasoned rice, for a sort of risotto, which made a complete vegan meal, with starch [rice], beans [protein], and vegetable [carrots]. I served it with a fruit dessert, to include all 4 food groups.
★★★★★
Kylie
I'm so glad that you enjoyed this carrot soup recipe! It's one of our family's favorites as well. Thanks for leaving a review - I really appreciate it 🙂
Sarah
Simple and delicious! What I love most about Midwest Foodie's recipes 🙂 Will definitely be making this again. I had cream to use up in the fridge so used that instead of coconut milk.
★★★★★
Kylie Lato
Cream is a great substitute for coconut milk in this recipe. I'm so glad you liked this soup!! It's the perfect way to get your veggies during this colder time of the year. Thanks for leaving a review Sarah!! 🙂
Luke
Very delicious!! Great on a chilly fall day, I served mine up to the kiddo with some toasted sourdough, she loved it!!
★★★★★
Kylie Lato
MMMM - You can't beat warm soup and crusty sourdough!
Midwest Foodie
Healthy, simple and delicious. This recipe will simplify your meal prep routine!
★★★★★
Karly
Oh yeah! This looks amazing!
Midwest Foodie
Thanks Karly! One of my favorites for sure 🙂