Roasted Carrot Soup

Name: Roasted Carrot Soup
Total time: 50 min
Ingredients: 2 lbs carrots (diced); 1 onion (roughly chopped); 2 garlic cloves (peeled); 1 tbsp ginger (grated); 2 tsp turmeric; 1 tsp coriander; 1 tsp cumin; 1 tsp sea salt; 1/2 tsp black pepper; 6 cups water; 1 can unsweetened coconut milk

Level

Easy

Time

50 Min

SErves

8

Calorie

54

Fat

1 g

Sat fat

0.8 g

Carbs

10 g

Sugar

5 g

Fiber

2.4g

Published: October 22, 2022 by Dr. Stephanie Gray, DC

This post may contain affiliate links.

Jump to Recipe Print Recipe

This very easy roasted carrot soup recipe is so silky and delicious. Your oven does most of the work. Once the veggies are roasted, the soup comes together in minutes! It’s perfect for those days when you need something to warm your belly and your soul. It might be the best soup I’ve ever had! This recipe is gluten free, dairy free, ketogenic and paleo.

The Nutritional Science Part…If You’re

Interested

This roasted carrot soup showcases turmeric, which is gaining a lot of attention in the nutritional science world. Turmeric has captured the interest of scientists in recent years, studying to understand the anti-inflammatory and immunomodulatory actions of the medicinal plant.

Turmeric is a flowering plant, Curcuma longa, related to the ginger family. It is the spice that gives curry it’s yellow colour. The active ingredient is curcumin.

Critics argue that curcumin is poorly absorbed into the bloodstream and as a result it is difficult to achieve a therapeutic dose through food alone. Black pepper is thought to increase absorption, which is why you’ll see most recipes and even turmeric supplements include black pepper in the ingredient list.

Recently though, it’s been discovered that perhaps the poor absorption of curcumin into the bloodstream is a good thing. Poor absorption allows the spice to stay in the gut and positively influences the composition and metabolic activity of gut bacteria. It is thought that this may in part explain the therapeutic benefits of turmeric.

Now let’s get on with the recipe!

What do you need for this recipe?

2 lb bag of carrots; peeled and diced
1 onion (roughly chopped)
2 garlic cloves (peeled)
1 tbsp ginger (grated)
2 tsp turmeric
1 tsp coriander
1 tsp cumin
1 tsp sea salt
1/2 tsp black pepper
6 cups water
1 can coconut milk

How to make Roasted Carrot Soup

Step 1:Preheat the oven to 375 F.

Step 2:On a baking sheet, lay out carrots, onion, garlic. Lightly drizzle with avocado oil or olive oil. Bake veggies until the carrots pierce soft with a fork about 30-35 minutes.

Step 3:In a soup pot, transfer roasted carrots, onion, garlic. Add spices and broth. Bring to boil, then let simmer about 5 minutes.

Step 4:Add coconut milk. Simmer another 5 minutes. Remove from heat.

Step 5:

In batches, blend soup in a high-speed blender to puree. Be careful not to burn yourself.

Key Ingredients & Substitutions:

carrots– peel and chop a 2 lb bag of carrots. Add a (peeled and diced) sweet potato in addition to the carrots to add more robust flavour. Carbohydrate count would go up.
coconut milk– I recommend using full fat coconut milk to make the most rice and creamy soup. I advise against buying “cheap” coconut milk as they are usually filled with emulsifiers like guar gum and carrageenan. Too many emulsifying agents affect the taste and quality of the coconut milk.
spices- curry spice will work in place of turmeric.