Easy Vegan Roasted Carrot Soup

Ingredients

• 907 g (2 lb)carrots, cut into 2.5 cm pieces
• 1 largeyellow onion, cut into half-moon slices
• 8garlic cloves, unpeeled
• 7.5 ml (1½ tsp)salt
• to tastefreshly ground black pepper
• 5 ml (1 tsp)dried sage
• 6 sprigsfresh thyme
• 30 ml (2 tbsp)olive oil
• 794 g (28 oz)canned tomatoes
• 950 ml–1.42 litres (4–6 cups)water
• 120 ml (½ cup)coconut milk

Instructions

1. 1

   Preheat the oven

   Heat the oven to 200°C (400°F).

2. 2

   Season the vegetables

   Put the carrots, onion, unpeeled garlic cloves, salt, pepper, dried sage and fresh thyme in a large mixing bowl. Drizzle with the olive oil and toss to coat. Arrange in a single layer on a large baking tray, using two trays if needed.

3. 3

   Roast until tender

   Roast for 35–45 minutes, stirring once halfway through, until the carrots are very tender and easily pierced with a fork. Leave to cool for several minutes, then remove the thyme sprigs and garlic cloves and set them aside.

4. 4

   Blend the soup

   Working in batches if necessary, transfer the roasted carrots and onion to a blender. Squeeze the garlic out of its skins and add it, along with the canned tomatoes and enough water for the blender to process the mixture. Blend until smooth.

5. 5

   Simmer and season

   Pour the blended mixture into a large heavy-based pot. Add more water to reach your preferred thickness, then stir in the coconut milk. Strip the leaves from the roasted thyme and stir them into the soup. Simmer for 10 minutes to bring the flavours together, then taste and add salt and pepper as needed.

6. 6

   Garnish and serve

   Finish with a drizzle of coconut milk, fresh thyme and carrot chips.

What is roasted carrot soup?

Roasted carrot soup is a blended vegetable soup with roots in the broad tradition of American home cooking, where a tray of roasted vegetables can become a warming, easy-to-serve meal. This version combines carrots with tomatoes, herbs and coconut milk for a smooth, savoury-sweet result.

Roasting the vegetables before blending gives the carrots and onion time to brown and develop deeper flavour. Coconut milk softens the tomatoes’ acidity and gives the finished soup its creamy texture without dairy.

Nutrition and macros by portion

The nutrition label shows one serving as written: 90 calories, 2g protein, 15g carbs, 4g fat.

The carrots and tomatoes provide most of the carbohydrates, while olive oil and coconut milk contribute much of the fat. The vegetables add some fibre, but this soup is relatively modest in protein; serve it with beans or another protein-rich side to round out the meal.

Roast the vegetables well

Carrot pieces: Cut them to a similar size so they soften at roughly the same pace. The recipe uses 2.5 cm pieces, which roast through while still getting some colour.

Tray space: Spread the vegetables in one layer, using two trays if necessary. Crowded vegetables release moisture and soften rather than roast.

Keep the garlic in its skin

Unpeeled cloves: Roasting garlic in its papery skin protects it from scorching and makes it mellow and soft. Once the cloves are cool enough to handle, squeeze the roasted garlic into the blender and discard the skins.

Thyme sprigs: Roast the sprigs with the vegetables, then remove them before blending. Strip off the leaves afterwards and stir them into the soup.

Blend to the texture you like

Start carefully: Add only enough water for the blender to work smoothly, especially if blending in batches. Hot liquids can expand, so follow your blender’s guidance for blending warm ingredients.

Adjust later: Add more water in the pot until the soup is as thick or pourable as you prefer. Blend thoroughly for a smooth finish, or stop once the texture suits you.

Give the flavours time

Roasting window: The vegetables need 35–45 minutes, with a stir halfway through. Use tenderness rather than colour alone as your cue: a fork should pass easily through the carrots.

Final simmer: Let the blended soup simmer for 10 minutes after adding the coconut milk and thyme leaves. Taste at the end, since the tomatoes and salt can vary in intensity.

What to serve with it

Bread: Serve with crusty bread or toast for dipping and a more substantial meal. A simple green salad also makes a fresh contrast to the soup’s mellow sweetness.

Toppings: A little extra coconut milk and fresh thyme make a simple finish, as suggested in the method. Add toppings just before serving so they stay distinct.

Recipe notes & tips

• Use two trays if the vegetables do not fit in a single layer.
• Stir the vegetables once halfway through roasting so they cook more evenly.
• Let the roasted garlic cool briefly before squeezing it from its skin.
• Blend in batches if your blender cannot safely hold the full quantity.
• Add the water gradually so you can control the soup’s thickness.
• Taste and adjust the salt and pepper after the final simmer.

Variations

• Add cumin: Stir a little ground cumin into the vegetables before roasting for a warm, earthy note.
• Use vegetable stock: Replace some or all of the water with vegetable stock for a more savoury base.
• Add chilli: Include chilli flakes with the seasoning for gentle heat.
• Finish with herbs: Use chopped parsley in place of fresh thyme as a finishing garnish.
• Make it less rich: Reduce the coconut milk and add water to reach your preferred consistency.

Common mistakes to avoid

• Crowded tray: The vegetables steam instead of browning; spread them across two trays if needed.
• Uneven pieces: Large carrot chunks take longer to soften; cut the carrots into similar-sized pieces.
• Burnt garlic: Peeled cloves can scorch during roasting; keep them unpeeled as directed.
• Too much water at once: The soup can become thinner than intended; add water gradually and adjust in the pot.
• Skipping the simmer: The flavours may seem less blended; simmer for the full 10 minutes before serving.

How to store

Cool the soup, then store it in a covered container in the fridge for up to 3 days. Reheat gently in a saucepan, stirring occasionally, and add a splash of water if it has thickened; freeze portions for up to 3 months and defrost before reheating.

Frequently asked questions