Roasted Carrot Soup

I have been working hard to incorporate carrots into my weekly menus recently after reading about the health benefits of this common vegetable including the fact that they are rich in anti-oxidants, carotenes and vitamin A. They are also low in calories, high in fiber, and fat free. Carrots are naturally sweet and I’ve found they are delicious added into my morning smoothies, eaten raw as a snack, or included into all my soup, stews, and stir fry recipes. I have also been working on making a carrot soup for the past few months with mixed results. I initially tried one with an Asian influence that included lemon grass and coconut milk and though I found it okay, it was a tad bland for my taste. I then went for a more basic carrot soup using baby carrots, ginger, and garlic, but again, I found the soup a little mild in the flavor category. After doing some reading I found that the best carrot soups use larger (not baby) organic carrots, and that roasting the carrots first really intensifies that sweet carrot flavor so that is how I ended up with this tasty soup recipe.

I have made this soup now a couple of times with a few variations, including adding almond milk, or adding chipotle peppers, but I’ve found in the end that this soup is best using just a few basic ingredients and allowing the natural flavor of the carrots to shine through. I like to double this recipe and freeze half for the future, though the color will not be as bright after freezing. You can garnish this soup with anything you prefer including whole grain croutons, sour cream or fat free yogurt, chopped fresh herbs, or even some crumbled crispy bacon bits.

Why Healthy

  • Carrots are perhaps best known for their rich supply of the antioxidant nutrient that was actually named for them: beta-carotene.
  • Carrots are also high in dietary Fiber, Vitamin C, Vitamin K, Potassium, Thiamin, Niacin, Vitamin B6, Folate and Manganese.
  • Ginger is most commonly known for its effectiveness as a digestive aid but ginger also has strong antioxidant and anti-inflammatory properties.



Roasted Carrot Soup

Yield: Serves 4

Prep Time: 10 mins

Cook Time: 1 hr 20 mins


1 Pound Organic Carrots, Trimmed & Cut Into Pieces
3 Tablespoons Olive Oil, Divided
1/2 Medium Onion, Peeled & Diced
1 Tablespoon Minced Ginger
2 Garlic Cloves, Peeled & Minced
2 Cups Chicken Or Vegetable Broth
Salt & Pepper
Garnish Of Choice


Preheat oven to 375 degree F.
Place the carrots in a baking dish and toss with half the oil.
Roast the carrots, turning them halfway until the carrots are lightly browned and tender, about 45 minutes to 1 hour.
Heat the remaining oil in a saucepan over medium heat and add the onions.
Cook, stirring often until the onions are soft and translucent, about 4 minutes.
Add the ginger and garlic and continue to cook for 2 to 3 more minutes.
Add the carrots, broth, salt and pepper, along with 2 cups of water.
Bring to a boil, then reduce the heat to a simmer and cover.
Cook for 20 minutes.
Puree the soup in a blender until smooth, taste and adjust seasonings as needed.
Serve warm with garnish of choice.


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