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Vegan Roasted Carrot and Red Pepper Soup
4.8 from 165 votes

Vegan Roasted Carrot and Red Pepper Soup

The Vegan Roasted Carrot and Red Pepper Soup highlights roasted carrots and red peppers peeled of their skins for a smooth, naturally sweet, and savory soup base. Simmered with onions, garlic, cumin, and bay leaf, the soup balances earthy and aromatic notes. Optionally finished with black pepper, cilantro, and sesame seeds, it offers warmth and subtle texture in a plant-based meal.

Prep Time
5 mins
Cook Time
55 mins
Total Time
1 hr
Servings: 3
Calories: 171 kcal
Course: Soup
Cuisine: American

Ingredients

  • 4 carrot
  • 2 red pepper cut in to large pieces, remove stem and seeds
  • 1/2 onion cut into large pieces
  • 4 cloves garlic
  • 2 tablespoon olive oil divided
  • 3 cups vegetable broth or Water
Spices
  • 1 teaspoon salt divided
  • 1 bay leaf
  • 1 teaspoon cumin powder aka Jeera powder
To finish
  • 1/4 teaspoon black pepper (optional)
  • 3 tablespoon cilantro to garnish (optional)
  • 1/2 teaspoon sesame seeds to garnish (optional)

Instructions

Roasting the veggies:
    Cup of Yum
  1. Preheat oven to 400°F. Place carrots and red peppers (cut side down) on a large baking tray in a single layer. Drizzle some olive oil over the tray and sprinkle some salt.
  2. Roast in oven for 30 mins. Remove from oven. Let the peppers cool, so you can peel the blackened skin. You can also transfer the peppers to a bowl with  lid on. Shake and let them rest for 5-10 minutes. This will make it easier to remove the skin. 
Stovetop Method
  1. Add oil to a large dutch oven or heavy bottom pot over medium heat. Saute the onions and garlic. 
  2. Add the roasted red pepper and carrots. Add the spices, bay leaf, and broth.
  3. Bring to a boil. Then reduce heat and simmer for 25 minutes. Then turn off the heat and follow the finishing steps.
Instant Pot Method
  1. Start the instant pot in sauté mode and let it heat. Add olive oil, bay leaf, garlic and onions. Let them saute for about 3 minutes. 
  2. Add the roasted carrots, red peppers and broth. Add ground cumin and salt. Press cancel and close lid with the vent in sealing position. 
  3. Start the instant pot on manual or pressure cook mode for 3 minutes. When the instant pot beeps, let the pressure release naturally. 
Finishing
  1. Remove the bay leaf. Using an immersion blender, blend the soup to a smooth consistency. Add black pepper to taste.  (Note: You can also can also transfer to a blender such as a vitamix. Make sure the soup is cooled down)
  2. Garnish with cilantro and sesame seeds. Soup is ready to be enjoyed.

Notes

  • Garam masala can be used in place of ground cumin for a deeper flavor variation.
  • This recipe was developed using a 6-quart Instant Pot DUO60 Multi-use Pressure Cooker.

Nutrition Information

Calories 171kcal (9%) Carbohydrates 19g (6%) Protein 2g (4%) Fat 10g (15%) Saturated Fat 1g (5%) Sodium 1776mg (74%) Potassium 470mg (10%) Fiber 4g (16%) Sugar 10g (20%) Vitamin A 16600IU (332%) Vitamin C 108.7mg (121%) Calcium 44mg (4%) Iron 0.6mg (3%)

Nutrition Facts

Serving: 3 Serving

Amount Per Serving

Calories 171

% Daily Value*

Calories 171kcal 9%
Carbohydrates 19g 6%
Protein 2g 4%
Fat 10g 15%
Saturated Fat 1g 5%
Sodium 1776mg 74%
Potassium 470mg 10%
Fiber 4g 16%
Sugar 10g 20%
Vitamin A 16600IU 332%
Vitamin C 108.7mg 121%
Calcium 44mg 4%
Iron 0.6mg 3%

* Percent Daily Values are based on a 2,000 calorie diet.