Roasted Carrot Soup – Vegan and Vegetarian Options

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blender, breakfast, dinner, get your vegetables in!, gluten free, low sugar, lunch, side, snack, sugar free, vegan, vegetarian

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Citrusy and ginger-y with a hint of spice from the red curry paste, this roasted carrot soup is rich, creamy, and gluten free. You can easily make it vegan or vegetarian, or split the batch and do both. Either way,  there’s no better way to get your beta-carotene dose than this.

Carrot soup in a white bowl, with a swirl of red curry. White bowl sits on white plate on bright blue background.

Roasted Carrot Soup

This recipe is super easy, but you will need a good blender to get the soup nice and creamy.

Eating Together Made Easy

This recipe is easy to alter if you are making it for a group with diverse diets. If you want to make it part vegan, part vegetarian, just do the final blending step in two batches, one with your favourite plant-based milk and one with dairy. I have made this many times with many different types of milk – from almond to coconut to cow and even goat milk. This soup is so flavourful, the milk is really just to thin out the carrot puree, so you will be fine with any type of milk.

Let’s Make Carrot Soup!

Roasted Carrot Soup
Prep Time
10 mins
Cook Time
45 mins
Total Time
55 mins
 

Citrusy and ginger-y with a hint of spice from the red curry paste, this roasted carrot soup is rich, creamy, and gluten free. You can easily make it vegan or vegetarian, or split the batch and do both. 

Course: dinner, lunch, side, Soup
Cuisine: American
Keyword: dairy-free carrot soup, easy carrot soup, orange carrot soup, roasted carrot soup, spicy carrot soup, vegan carrot soup recipe
Diet: flexitarian, reducetarian, vegan, vegetarian
Servings: 4
Calories: 352 kcal
Author: Sylvia Eastman
Ingredients
  • 2 pounds carrots, roughly chopped
  • 4 tablespoons coconut oil
  • 1-2 drops orange oil {This is not the same as orange extract. Read the label on your bottle as a little goes a long way.}
  • 1 1/2 cups orange juice
  • 3-4 tablespoons ginger, minced
  • 1 teaspoon red curry paste
  • 3 cups milk, any unsweetened plant milk, or dairy if not vegan
Instructions
  1. Prepare the roasted carrots:

    Preheat the oven to 350F.

    In a large bowl, combine the carrots, 2 tablespoons of the coconut oil, and the orange essence.

    Put the carrots on a baking sheet and roast until soft, about 40-50 minutes.

    TIP: You can prep up to this point the day or morning before you make the soup. Just store in the fridge until you are ready to move to the next step. 

  2. In a small frying pan, heat the remaining 2 tablespoons of coconut oil. Add the red curry paste and the minced ginger. Blend the curry paste into the ginger and fry on low-medium for a few minutes until the flavours are mingled.

  3. When the carrots are roasted and cool enough to handle, put them in the blender with the curry paste/ginger mixture, the orange juice, and about 1 1/2 cups of milk. Add more milk to reach desired level of thickness. 

    Depending on the size of your blender, you may have to do this in batches. If you are making this for a diverse group, for example, part vegan or plant-based and part omnivore, do one batch with a plant-based milk, and the other with dairy milk.

Recipe Notes
About Orange Oil

This is not the same as orange extract or orange flavouring. It is pure orange essence and a little bit goes a long way. I use Boyajian brand. This is not a sponsored post! They don’t know me (yet!). You should be able to find it at well-stocked gourmet shop or baking supply store. It’s worth the trip, but in a pinch, you can leave this out, but obviously the orange flavour will be less intense.)

Nutritional Information

Nutrition information is an estimate and is based on using 2% milk. 

Nutrition Facts
Roasted Carrot Soup
Amount Per Serving
Calories 352 Calories from Fat 162
% Daily Value*
Total Fat 18g 28%
Saturated Fat 14g 70%
Cholesterol 14mg 5%
Sodium 244mg 10%
Potassium 1159mg 33%
Total Carbohydrates 40g 13%
Dietary Fiber 6g 24%
Sugars 27g
Protein 8g 16%
Vitamin A 769%
Vitamin C 73%
Calcium 29.7%
Iron 4.8%
* Percent Daily Values are based on a 2000 calorie diet.

 

PIN: Roasted Carrot Soup

Roasted Carrot Soup in a white bowl, with a spoon showing a swirl of red curry

Roasted Carrot Soup

Other Soup Ideas

Bonus Recipe: Carrot Smoothie

It’s rare to have leftovers of this soup but if you do and aren’t feeling soup-ish, this converts into a smoothie really easily. For every cup of soup, just add a cup of fresh orange juice or half orange juice/half milk. Then add about a half cup of ice and blend it. So yum!

Carrot Smoothie in a orange glass, with a carrot top sticking out of it and three oranges in the background on a white surface

Carrot Smoothie, made with Roasted Carrot Soup Leftovers!

P.S – Either the soup or the smoothie would go great with Buckwheat, Oatmeal, and Maple Syrup Muffins.

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2 thoughts on “Roasted Carrot Soup – Vegan and Vegetarian Options”

  1. Pingback: Creamy Tomato Basil Soup – notnotnutritious

  2. Pingback: Buckwheat, Oatmeal, and Beer Muffins – notnotnutritious.com

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