It's officially soup season so we are celebrating with a big bowl of Healthy Vegan Roasted Cauliflower Carrot Soup! This creamy soup is dairy-free, gluten-free, and flavored with curry powder for a flavorful & delicious vegan soup to cozy up with during Fall & Winter!
*Recipe originally shared September 26th, 2018 and updated September 23rd, 2020*
Steps to make carrot cauliflower soup
This healthy vegan carrot & cauliflower soup is packed with flavor for a homemade soup you won't be able to stop making!
First, roast the vegetables
What makes this carrot cauliflower soup so good is roasting the vegetables before blending them with the coconut milk and other ingredients. For this recipe, slice the carrots into 1 inch pieces and cut the cauliflower into florets. Then season with avocado oil, curry powder, garlic powder red pepper flakes, salt, and pepper to season
My biggest advice for this soup is to make sure to NOT undercook the vegetables. If you don't cook them until they are browned and starting to crisp, they won't blend well. Cooking the veggies at 400F for the full 30-35 minutes makes the carrot & cauliflower soft and easy to blend into a truly creamy soup.
P.S- for this recipe, and all my recipes where I do roasting, I used my NordicWare Aluminum Baking Pans!
What curry spice works best in this recipe?
Ultimately, the curry spice you use in this recipe will affect the flavor of the soup so make sure to use a curry spice you know you like!
I used Spice Hunters Curry Seasoning which is a mixture of cumin, coriander, turmeric, ginger, cloves, red pepper and black pepper.
You can likely find recipes online for homemade curry spices with these ingredients, but I personally prefer to buy them premixed. The reason for this is it helps me save money and reduce waste from buying large amounts of spices I don't cook with often (like cloves and coriander).
Next, blend the roasted veggies & coconut milk
Once the carrots and cauliflower are cooked, let them cool and then add them to a blender with the coconut milk. Blend until completely smooth and no chunks remain!
What tools do I need to make a blended soup?
Other than the ingredients, you'll either need a good blender or an immersion blender. I'm still on the hunt for a great immersion blender, but I use the Kitchenaid K400 Blender which works great for soups. It's also the blender I used to make my Vegan Cream of Broccoli Soup and Vegan Tomato Red Pepper Soup so at this point it's basically my soup blender!
Add the veggie broth & simmer over low heat until warm
The last step to making this soup is to add the blended veggies & coconut milk to a large soup pot with the veggie broth. The veggie broth helps to thin out this soup so it's not too thicken and also gives it a better flavor.
For this recipe I used my Lodge Dutch Oven (sage green color if you're wondering!) to cook the soup and I used Pacific Foods Veggie Broth which is SO good and flavorful. If you're looking to make your own veggie broth, check out this recipe.
Best soup toppings
When it comes to soup toppings, I am a BIG proponent of crispy chickpeas! If you are looking for a really good crispy chickpea recipe I recommend topping this soup with my easy Roasted Sriracha Chickpeas. You could also follow that recipe but season the chickpeas with curry powder instead to match the flavors of the soup.
Overall, a CRUNCHY or FRESH topping works best to give this soup more texture. Other good soup toppings include:
- Pepitas (raw pumpkin seeds)
- Fresh herbs (I used oregano, but any works)
- Hemp seeds
- Pomegranate or Crispy Kale (like I added in my Sweet Dumpling Squash Soup recipe)
- Homemade croutons or fresh breadcrumbs
FAQ & Substitutions:
Can I make this soup oil-free?
Definitely! You can boil or steam your veggies until they are soft and ate the seasoning directly to the soup. Alternatively, you roast your veggies on parchment paper or in a glass container without oil. It doesn't taste quite as good (because there is less caramelization), but it still works. If the seasoning isn't sticking while you are trying to keep it oil free, try adding a little lemon juice or tamari to the veggies to help the seasoning stick.
Just keep in mind, this recipe only has 2 Tbsp oil for the entire recipe so we are still keeping it relatively light while using oil to give immense flavor to the vegetables as it aids in caramelizing them.
Can I make this soup without coconut milk?
For sure! Just keep in mind, coconut milk is what makes this vegan carrot cauliflower soup SUPER creamy. However, if coconut milk is not accessible to you or you cannot eat it for other reasons, try subbing with unsweetened/unflavored soy milk or oat milk. I highly recommend either of these dairy alternatives as they are creamy and don't have as strong of a flavor as options like almond or hemp milk.
P.S- If you're looking for the best way to make homemade nut/seed milks, I highly recommend purchasing an Almond Cow (Code "MEGAN" for $15 off your starter set- affiliate link).
How do I store leftover soup?
Leftover soup will keep in the fridge for 3-4 days or in the freezer up to 1 month. When freezing soup, I recommend storing individually as you will have to defrost it before eating.
I hope you enjoy this comforting and Healthy Vegan Roasted Carrot & Cauliflower Soup! Plus, get excited for even more soup recipes to come this winter.
Looking for more healthier vegan comfort food recipes on SGTO? Check out these fan favorites:
- 1 cup chopped carrots (150 grams, about 2 carrots rinsed & chopped into ½ inch pieces)
- 3 cups chopped cauliflower (285 grams, mostly tops, discard leaves and thick stems)
- 2 Tbsp avocado oil (26 grams, any oil works but make sure it can withstand high heat)
- 1.5 tsp curry powder (6 grams)
- 1 tsp salt (6 grams)
- ½ tsp garlic powder (1 gram)
- ½ tsp turmeric (1 gram, optional)
- ¼ tsp black pepper (.5 grams)
- ¼ tsp red pepper chili flakes (. 5 grams, optional, for spiciness)
- 1 14 oz can coconut milk
- 2 cups vegetable broth (473 ml)
- 2 Tbsp tomato paste (38 grams)
- 1 tsp curry powder (4 grams, optional, add for more curry flavor to soup)
- 3 dried bay leaves (for flavor)
- salt & pepper to taste (add more or less to flavor soup as it's cooking)
- Preheat your oven to 400F. Chop your cauliflower into bite size pieces and your rinse and chop your carrots. Add them to a large baking sheet and toss with the avocado oil, curry powder, salt, garlic powder, turmeric, black pepper, and optional red pepper chili flakes.
- Roast the vegetables for 30-40 minutes until vegetables are soft inside and beginning to brown and crisp on the outside. Remove the vegetables from the oven and let cool to room temperature.
- Once the vegetables have cooled add to a blender with the can of coconut milk and blend until you smooth and no large chunks of vegetables are left. (If using an immersion blender, blend together with broth and tomato paste directly in pot).
- Next add the blended vegetables and coconut milk to a large soup pot along with the vegetable broth, tomato paste, and bay leaves Stir and bring to a boil Reduce the heat, cover the pot, and simmer the soup for 5-10 minutes until warmed throughout.
- Remove the soup from the heat , serve into small soup bowls, and garnish with the toppings of your choice. Good options include fresh oregano, toasted pumpkin seeds, crispy baked chickpeas, croutons, or a side of garlic bread. Enjoy!
- Leftover soup will keep in the fridge for 3-4 days or in the freezer up to 1 month. When freezing soup, I recommend storing individually as you will have to defrost it before eating.
- To make oil free, dry roast the vegetables on parchment paper or in a glass container instead. Veggies may need a little lemon juice or tamari to help seasoning stick.
- There is not a great substitute for coconut milk here (it provides the ultimate creamy flavor), but if you are okay with a less creamy soup sub 1:1 for soy milk or oat milk (unsweetened/unflavored)
- I topped this soup with curry roasted chickpeas based off my Sriracha Roasted Chickpeas recipe (just sub curry powder for sriracha and add in 1 tsp more oil)
Nutrition Information:Yield: 4 Serving Size: 1 bowl
Amount Per Serving: Calories: 297Total Fat: 27gSaturated Fat: 19gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 753mgCarbohydrates: 14gFiber: 4gSugar: 5gProtein: 5g
ShortGirlTallOrder occasionally offers nutritional information for recipes contained on this site. This information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although shortgirltallorder.com attempts to provide accurate nutritional information, these figures are only estimates.