Roasted Carrot Soup with Apples and Onion

by Addie Kelzer

This blended soup recipe is perfect for fall and winter. Almost entirely made up of just a few vegetables and some fruit, I was surprised at how complex this soup tasted. The sweetness of the apple came through, the roasted carrots and onion were hearty and the cumin and allspice add a pop of interesting flavor.

Find the full recipe below. Credit to tasteforlife magazine for this wonderful dish.

Step one is the most time consuming but it’s at least simple. Chop your apple, carrots and onion and toss with oil on a large baking sheet. Roast until they begin to show a golden color.

Transfer your roasted items to a stockpot and add vegetable broth. Boil then simmer until everything is very tender.

I didn’t have whole cumin seeds to toast and grind so I substituted ground cumin and found that 1 tsp was plenty for a pretty intense cumin flavor. You might start with less cumin and add as needed.

Next, move your stockpot ingredients and broth into a blender to pureé. I used a ladle and attempted to grab a mixture of solids and liquids that was relative to the whole pot, although, if you make a batch that’s thicker or thinner than the rest, mixing them all together once blended will solve any inconsistencies.

Luckily, my Ninja blender has a small hole in the lid to release heat if the soup is still hot. I’ve learned my lesson the hard way about putting hot soups into a blender and mixing. My experience is that even more heat is created once you press blend and if there’s nowhere for it to escape, the lid will fly off, make a huge mess and quite possibly burn your hands. YIKES! LESSON LEARNED! Safety comes first on this step and allow the broth and vegetables to cool prior to blending if needed.

Return your blended soup batches to the stockpot and whisk in the lemon juice, allspice, S&P and cumin to taste. I’m personally not really into plain yogurt as a garnish so I skipped this step and ate it as is. It was delicious, a recipe that I’ll keep in my back pocket for soup and salad lunches throughout the fall and winter months. Thanks to tasteforlife for the recipe.

Roasted Carrot Soup

30 minutes prep time, serves 4

  • 1 large onion, cut into 1-inch pieces
  • 1 lb large carrots, peeled, cut into 1/2-inch thick rounds
  • 1 Golden Delicious apple, peeled, cored, and cut into large pieces
  • 2 Tbsp olive oil
  • 2 ½ c low-sodium vegetable broth
  •  1 ½ tsp cumin seeds
  •  1 tsp fresh lemon juice
  •  1/8 tsp ground allspice
  •  Salt and freshly ground black pepper
  • ½ c plain yogurt, stirred to loosen
  1. Preheat oven to 375°.
  2. Toss onion, carrots, and apple with oil. Spread mixture in a single layer and roast for 15 to 20 minutes, or until apples and onion begin to turn golden.
  3. Remove mixture from baking sheet and place in a large stockpot. Add broth and bring to a boil. Reduce heat, cover, and simmer until carrots are very tender, about 20 minutes.
  4. Toast cumin seeds in a small, dry skillet over medium high heat until fragrant, 4 to 5 minutes; cool. Finely grind seeds in a spice mill.
  5. Remove soup from heat. Puree in batches in a blender until smooth. Return to same stockpot. Whisk in lemon juice and allspice. Season with salt, pepper, and cumin to taste. Place yogurt in a small dish so guests can spoon some over soup.

Per serving: 190 Calories, 6 g Protein, 24 g Carbohydrates, 5 g Fiber, 9 g Total Fat (2 g sat, 6 g mono, 1 g poly), 167 mg sodium, Off The Charts source (100 percent or better) of Vitamin A, a good source of Manganese, a fair source of Vitamin B6, C, Calcium, Copper, Phosphorus and Potassium. Recipes are analyzed by Anna Kanianthra, MS, LD. Nutritional values vary depending on portion size, freshness of ingredients, storage, and cooking techniques. They should be used only as a guide. Star rating are based on Standard values (SVs) that are currently recommended. This recipe is also gluten free and vegetarian.

*While I typically like to link directly to websites that offer their recipes online, Tasteforlife’s catalogue of recipes only dates back to 2015 online. If you’d like to browse their other recipes, click here.

Source: Wansleben, Chef Christine. “Roasted Carrot Soup.” Tasteforlife, May 2012, pp. 17–18.


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