3-Ingredient Roasted Carrot Soup (V, GF, Oil-Free)

Vegan 3-ingredient roasted carrot soup (with white beans)! Gluten-free & grain-free, it is silky smooth, loaded with flavor, fast and simple to make, and a good source of protein, too!

If you have a bag of carrots, an onion, and a can of white beans, you have the ingredients to make this spectacular soup.

“Spectacular” is no hyperbole here. This luxurious soup is velvety smooth, packed with caramelized flavor, and easy as can be to make. It tastes like an offering at a (very) high-end restaurant, yet is homey and frugal, too.

It is also naturally vegan, oil-free, loaded with potassium and Vitamin A (think beautiful winter complexion), low in calories, and a sneaky source of 6 grams plant protein per generous serving.

Like I said, spectacular!

I developed the idea for this soup for one reason: I intend to make and share more super-simple, healthy, minimalist recipes that make eating (A LOT!) of vegetables a (delectable and satisfying) joy!

This 3-ingredient soup doesn’t just qualify, it over-qualifies.

Recipe Benefits

• Vegan (egg-free, dairy-free)
• 3 ingredients
• Fast and easy to make
• Frugal
• Gluten-free
• A good source of protein (6 grams per 1 and 1/4 cup serving)
• High Fiber (8 grams per serving)
• Delicious!

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.

• Carrots, peeled, sliced into rounds
• 1 large onion
• 1 15-ounce can white beans, rinsed and drained

You will also need some water, as well as salt and pepper to taste.

How to Make 3-Ingredient Vegan Roasted Carrot Soup

Note that the complete directions are also in the recipe card below.

Step One: Preheat Oven & Prepare Baking Sheet

Preheat the oven to 400F (200C). Spray a large baking sheet with nonstick cooking spray.

Step Two: Roast the Vegetables

Spread the carrot and onion pieces on the prepared baking sheet. Season with salt and pepper.

Roast the vegetables in the preheated oven for 30 minutes, or until they are very soft and browned at the edges (vegetable caramelization=mega flavor).

Step Three: Rinse and Drain Beans

While the vegetables roast, rinse and drain the stealth ingredient: canned white beans.

I say “stealth” because you (nor anyone else) will taste beans when they taste this soup.

The beans add creaminess (instead of cream), savory notes (to temper the sweetness of the roasted vegetables), and plant protein, too. Pretty sneaky.

Step Four: Blend the Vegetables & Beans

Add the beans, carrots, and onion to a blender, along with 2 cups of water. Blend until silky smooth. 

The soup will be thick, and a vibrant orange. Beautiful!

Step Five: Transfer Soup to Saucepan

Scrape the soup into a large saucepan and whisk in an additional 1 and 1/2 cups water. Heat the soup over medium heat for about 5 minutes until warmed through.

Step Six: Adjust Seasonings

Taste the soup and add additional salt and pepper, as desired. If you prefer a thinner soup, whisk in more water until the consistency is to your liking.

And that, my friends, is that! Your soup is served!

Seasoning and Flavor Variations

Now, getting back to the topic of seasonings I mentioned earlier.

I purposely kept the seasonings in this soup to a minimum, mostly because they are not needed. I mean it. The soup is packed with flavor with nothing more than regular salt & pepper to enhance the flavors of the roasted carrots and onion. 

And yet, if you wish to gild the lily, go for it! For example:

• Fresh or dried herbs (e.g., thyme, herbes de Provence, rosemary)
• Spices (e.g., ginger, turmeric, cumin, curry powder, smoked paprika, Chinese 5-spice)
• Acid (e.g., a small splash of lemon juice or vinegar)
• Heat (e.g., sriracha, hot sauce, jalapeno)

Happy cooking, and viva vegetables!

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