Sweet Roasted Carrot Onion Soup
A roasty, toasty, and smoky carrot and onion soup that is thick and creamy in texture! This soup is a great source of protein with chicken bone broth. Simply add the ingredients to the pot, bring to a boil and add a touch of cheese for flavor. Goes great with cheesy bread to complement!
Roasty, Toasty, and Smoky!
The best part about this soup is the roasty, sweet depths of flavor combined with a thick and creamy texture. The key to getting the right flavor is allowing the onions and carrots to roast into caramelization.
Yes, even the carrots should be a bit charred to really get the smoky notes throughout the soup.
Adding to the flavor is the Worcestershire sauce (don’t skip!) and the spices: cumin, coriander, and paprika.
This smoky soup reminds me of lounging by a fire and brings me warmth and comfort when the cold hits.
What are the health benefits?
This soup works well for health-conscious friends because it fits multiple dietary needs: gluten-free, paleo, keto, low-carb, and nutrient-dense - while still being satisfying.
Nutrition Facts per 1 cup serving:
Nutritional information is provided as a courtesy only, and is not to be taken as medical information or advice. The nutritional values of your preparation of this recipe are impacted by several factors, including, but not limited to, the ingredient brands you use, any substitutions or measurement changes you make, and measuring accuracy.
Carrots
Each serving provides beta-carotene that converts to vitamin A, supporting vision and skin health. The fiber helps with digestion and blood sugar stability, while potassium supports heart health and vitamin K contributes to bone strength.
Onions
These contain quercetin and sulfur compounds that have anti-inflammatory properties. They also provide prebiotics that feed beneficial gut bacteria, creating a healthier digestive environment. The chromium helps your body process nutrients more efficiently.
Chicken Bone Broth
This provides collagen for joint and skin health, along with amino acids like glycine and proline that support tissue repair. The calcium, magnesium, and phosphorus contribute to bone health, and the gelatin helps maintain gut lining integrity for better nutrient absorption. It's nice when something that tastes this good also supports your health.
What you will need
6-7.5 quart pot
Two Baking Sheets
Parchment Paper
Measuring Spoons
Large Capacity Blender (around 8 cups)
Two 48 oz Storage Containers
How to Make it Step by Step
1. Gather Ingredients
Hopefully you have extra carrots and onions on hand, because this recipe requires a lot! I use baby carrots so that I can leave them whole without chopping them up. You will also need chicken bone broth, Worcestershire sauce, lemon juice, salt, pepper, garlic, coriander, cumin, and paprika.
2. Roast the carrots in the oven
Next, you will roast the carrots in olive oil, salt, and pepper at 400 degrees for about 45-60 minutes. Roast them well! The more charred, the sweeter the soup.
3. Caramelize the onions
Next, you will caramelize the onions with the garlic and spices in a dutch oven or soup pot over medium-high heat for 10-15 minutes. Make sure the onions are nice and brown!
Tip: a dash of white wine will help remove the onions stuck to the bottom of the pot, and will add a brightness to the flavor!
4. Put it all together
Add the roasted carrots, chicken bone broth, Worcestershire sauce, and lemon juice and bring to a boil over medium-high heat. Reduce the heat to low and simmer for approximately 30 minutes or until the carrots are fork tender. I leave my pot on low for a few hours to allow the flavors to settle in.
5. Blend it up
Remove from heat and let soup cool for 10-15 minutes. Transfer to a blender in batches and blend until smooth, or use an immersion blender. Make sure to vent the blender to let out the pressure from the heat!
6. Serve!
Dish out 1-cup servings and enjoy delicious soup that is low in calories!
This soup pairs well with different sides. I usually finish mine with a drizzle of olive oil, which adds richness, and I like to sprinkle toasted pumpkin seeds on top for a crunch. When I want to make it more filling, I serve it with warm, crusty bread for dipping.
Storage (Because You’ll Want Leftovers)
This soup stores well, which makes it practical for meal prep. After cooling completely, it keeps in the fridge for up to 4 days. The flavors develop and improve overnight.
For longer storage, it freezes well for up to 3 months. I portion it into individual containers so I can thaw single servings as needed. Just thaw overnight in the fridge, then gently reheat on the stovetop with a stir to restore the smooth texture. It reheats nicely and maintains its quality.
Creamy Roasted Carrot Onion Soup
A roasty, toasty, and smokey carrot and onion soup that is thick and creamy in texture! This soup is a great source of protein with chicken bone broth. Simply add the ingredients to the pot, bring to a boil and add a touch of cheese for flavor. Goes great with cheesy bread to complement!
Ingredients
Instructions
- First, bake the carrots in the oven. Line parchment paper on two baking sheets and preheat oven to 400 degrees.
- Place baby carrots on each baking sheet and drizzle lightly with 2 tbsp of olive oil. Add salt and pepper and toss the carrots until fully covered with oil. Bake carrots in oven for approximately 45-60 min, or until browned on the edges. Remove from oven and let cool.
- Next, prepare the soup. Heat olive oil in pot over medium heat. Add the diced onions and cook until softened, about 5-10 minutes. Add garlic, coriander, cumin, and paprika. Cook for 5 more minutes, stirring occasionally until onions are starting to brown and caramelize.
- Add baby carrots, chicken bone broth, Worcestershire sauce, and lemon juice. Bring to a boil, the reduce the heat to a simmer on low. Gently scrape the bottom with a wooden spoon to clear the caramelized onions stuck to the bottom of the pot.
- Simmer, covered, until carrots are very fork tender, around 30 minutes.
- Remove from heat. Transfer to a blender in batches and blend until smooth, or use an immersion blender.
- Pour into airtight storage containers and keep refrigerated for up to 4 days or in the freezer for up to 3 months.
Notes
Add more paprika for smokiness. The more brown the onions and carrots, the sweeter the soup!
Nutrition Facts
Calories
160Fat
5 gSat. Fat
1 gCarbs
16 gFiber
5 gNet carbs
11 gSugar
8 gProtein
1 gSodium
217 mgCholesterol
0 mgNutritional information is provided as a courtesy only, and is not to be taken as medical information or advice. The nutritional values of your preparation of this recipe are impacted by several factors, including, but not limited to, the ingredient brands you use, any substitutions or measurement changes you make, and measuring accuracy.
