Name: roasted carrot and pea soup
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Cuisine: International
Ingredients: 500g carrots, peeled and cut into sticks; 1 tbsp olive oil; 1 tsp sea salt; ½ tsp black pepper; 1 medium onion, diced; 2 garlic cloves, minced; 4 cups vegetable broth; 1 cup frozen peas; ½ cup coconut milk; 1 tsp fresh thyme leaves; ½ tsp smoked paprika; Fresh parsley, chopped (for garnish)

roasted carrot and pea soup

Published on October 13, 2025

4.8 (245 reviews)

A chilly evening calls for a bowl that warms the body and delights the palate. This roasted carrot and pea soup blends the earthy sweetness of caramelized carrots with the fresh pop of peas, creating

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Prep Time

15 min

Cook Time

30 min

Servings

Why You'll Love This Recipe

✓ Vibrant Color & Natural Sweetness: Roasted carrots lend a deep amber hue and caramelized flavor, while peas keep the soup bright and fresh.

✓ Nutrient‑Packed Comfort: Each bowl delivers fiber, vitamin A, vitamin C, and plant‑based protein, perfect for a balanced, low‑calorie meal.

✓ One‑Pot Simplicity: Roast, blend, and finish in the same pot, minimizing cleanup while maximizing flavor depth.

A chilly evening calls for a bowl that warms the body and delights the palate. This roasted carrot and pea soup blends the earthy sweetness of caramelized carrots with the fresh pop of peas, creating a silky, vibrant puree that feels both hearty and light. The recipe is rooted in simple, seasonal produce, making it an ideal weeknight dinner or a starter for a festive gathering. With just a handful of pantry staples, you’ll have a nutritious, restaurant‑quality soup ready in under an hour.

1 cup frozen peas, thawed Fresh peas can replace frozen.

3 cups low‑sodium vegetable broth Water with a bouillon cube works too.

½ cup coconut milk (optional) Adds creaminess without dairy.

2 tbsp olive oil For roasting; can substitute butter.

½ tsp sea salt Adjust to taste.

¼ tsp freshly ground black pepper Adds subtle heat.

Instructions

Roast the carrots

Preheat the oven to 425°F (220°C). Toss carrot chunks with 1 tbsp olive oil, a pinch of salt, and pepper. Spread on a baking sheet and roast for 20‑25 minutes, stirring halfway, until caramelized and tender.

Pro Tip: Add a drizzle of maple syrup for extra depth.

Sauté aromatics

In a large pot, heat remaining olive oil over medium heat. Add a diced onion and a minced garlic clove, cooking 3‑4 minutes until translucent and fragrant, being careful not to brown.

Pro Tip: A pinch of smoked paprika adds subtle warmth.

Combine and simmer

Add roasted carrots, peas, and vegetable broth to the pot. Bring to a gentle boil, then reduce heat and simmer 10 minutes, allowing flavors to meld and vegetables to soften fully.

Pro Tip: Cover the pot to retain heat and shorten cooking time.

Blend to silky smooth

Using an immersion blender, purée the soup until completely smooth. For an ultra‑creamy texture, transfer to a countertop blender in batches, then return to pot.

Pro Tip: Add coconut milk while blending for extra richness.

Season and serve

Stir in remaining salt, pepper, and a splash of coconut milk if desired. Ladle into bowls, garnish with a drizzle of olive oil, fresh mint leaves, or toasted pumpkin seeds for texture.

Pro Tip: Serve with crusty whole‑grain bread for a complete meal.

Expert Tips

Tip #1: Roast at high heat

A hot oven caramelizes the carrots quickly, preserving their natural sugars and preventing sogginess.

Tip #2: Blend while hot

Blending warm soup yields a smoother texture and reduces the risk of splattering.

Tip #3: Adjust thickness

Add extra broth for a thinner soup or more roasted carrots for a heartier consistency.

Storage & Variations

Store leftovers in an airtight container for up to 3 days in the refrigerator; reheat gently on the stove, adding a splash of broth if needed. Freeze in portion‑size bags for up to 2 months. Swap carrots for sweet potato, or peas for edamame, to create new flavor profiles. A dash of curry powder turns the soup into a warm, spiced bowl.

Nutrition

Per serving

Calories

180 kcal

Protein

5 g

Carbs

30 g

Fat

6 g

Frequently Asked Questions

Absolutely. The recipe already uses coconut milk, which is plant‑based. Omit any butter and keep the olive oil for richness; the soup stays creamy and dairy‑free.

Transfer the hot soup in batches to a countertop blender. Blend for 30 seconds, then return to the pot. Always vent the lid slightly to avoid pressure build‑up.

Yes—stir in cooked lentils, chickpeas, or shredded chicken after blending. This boosts protein without altering the delicate flavor balance.