Roasted carrots and peanut butter soup

Try it!

This easy carrot soup recipe is creamy and full of rich, roasted carrot flavor!

Let’s start this week with a healthy and delicious recipe for roasted carrots and peanut butter soup.
I’m sure that you’re going to love that recipe! It’s nutritious, high in protein and fiber and incredibly creamy!
We could easily make this soup using fresh carrots but roasting them, together with leeks, whole cloves of garlic and few spices gives this soup an incredible, deep flavor! To add even more velvety creaminess along with plant based protein I’ve used peanut butter which you can easily replace with any nut butter of your liking!

What’s so special about this soup?

– it’s super creamy and delicate yet filling
– addition of peanut butter gives it even more creaminess + adds some protein
– soup keeps well in the refrigerator and can be frozen for months
– it has anti-inflammatory properties thanks to the addition of turmeric

Is turmeric good for you?

Turmeric — and especially its most active compound, curcumin — have many scientifically proven health benefits, such as the potential to improve heart health and prevent against Alzheimer’s and cancer. It’s a potent anti-inflammatory and antioxidant. It may also help improve symptoms of depression and arthritis.
Always remember to consume it with black pepper, which contains piperine. Piperine is a natural substance that enhances the absorption of curcumin by 2,000%!

Nutritional benefits of peanut butter

I love peanut butter! It provides a good amount of protein [ 7.02 grams of protein per 2 tbsp serving ], along with vitamins and minerals, such as magnesium, zinc, niacin, potassium and zinc.
Sadly, there are also disadvantages if eating too much of it. Peanut butter is high in calories, saturated fats, and sodium.
Each serving of 2 tbsp contains 3.05 g of saturated fats, which is 23.5 percent of maximum recommended daily intake [ for those consuming 2,000 calories a day ]. In general, you should aim for less than 13 g of saturated fat per day.

Looking for more easy to make soups? Here are my favorites:

High-protein tomato soup
Aromatic winter broth
Barley, lentil, kale and mushroom soup
Tomato, spinach and no-meat ball soup
Sun-dried tomatoes vegetable soup

vegan carrots and peanut butter soup

Roasted carrots and peanut butter soup

Servings 4 servings
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins

Equipment

  • oven
  • baking tray or oven dish
  • medium cooking pot

Ingredients

  • pounds carrots
  • 1 tbsp olive oil
  • 1 onion peeled, cut in half
  • 1 leek white and lite green part
  • 6 cloves garlic with a skin on
  • ¼ tsp smoked paprika
  • ¼ tsp cayenne pepper optional or to taste
  • 1 tsp sweet paprika
  • 1 tsp cumin
  • 1 tsp turmeric
  • salt to taste
  • freshly ground black pepper to taste
  • 5 cups vegetable broth or water
  • ½ cup peanut butter
  • 4 tbsp vegan cream optional
  • 1 tbsp chives finely chopped, optional

Instructions

  • Preheat the oven to 374 degrees Fahrenheit [ 190 Celsius ] and line a large baking sheet with parchment paper 
  • Wash the carrots thoroughly and cut into 2 inch chunks, do the same with leeks
  • Place your veggies on the baking sheet. Add onion, whole garlic cloves, olive oil, cumin, turmeric, smoked and sweet paprika, cayenne pepper and a little salt. Toss until the vegetables are coated in oil and seasonings, than arrange in a single layer
  • Roast until caramelized, it should take about 30 minutes
  • Transfer baked vegetables into a cooking pan, squeeze garlic cloves out of their skins and pour in the broth. Season with salt and freshly ground black pepper
  • Bring to a boil and cook on low/medium heat for 15 minutes to bring all the flavors together.
  • Once the soup is done cooking, remove the pot from the heat and let it cool for about 10 minutes. Add peanut butter and stir until it dissolves into the soup. Carefully transfer the hot soup to a blender. Working in small batches is safer, as to much hot soup can overflow
  • Blend util smooth adjusting the seasoning at the end, if needed
  • Divide the soup between 4 bowls, drizzle with cream and sprinkle with chopped chives

Notes

Roasted carrots and peanut butter soup keep well in the refrigerator, covered, for about 4 days, or for several months in the freezer.
Nutritional value - a portion of soup, without bread and cream
Energy value 262 kcal | Carbohydrates 31.5 g | Protein 8.3 g | Fat 10.2 g | Fiber 12 g
Course: Soup
Keyword: easy, gluten free, healthy, high fiber, high in protein
creamy carrot and peanut butter soup

Did you make this recipe?

Please let me know how it turned out for you! Leave a comment below and tag @vitobites on Instagram and hashtag it #vitobites.
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Cooked with by Magdalena Wrona.
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