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3-Ingredient Vegan Roasted Carrot Soup {oil-free}

3-ingredient vegan 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!
3-Ingredient Roasted Carrot & White Bean Soup that is Vegan and Easy

Recipe Benefits

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!

Bowl of 3-Ingredient Roasted Carrot & White Bean Soup {vegan, easy}

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.

How to Make 3-Ingredient Vegan Roasted Carrot Soup

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).

Ingredients for 3-Ingredient Roasted Carrot & White Bean Soup {vegan, easy}

Step Three: Rinse and Drain Beans

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

3-Ingredient Roasted Carrot & White Bean Soup {vegan, easy}

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. 

3-Ingredient Roasted Carrot & White Bean Soup {vegan, easy}

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

3-Ingredient Roasted Carrot & White Bean Soup {vegan, easy}

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.

Pot of 3-Ingredient Roasted Carrot & White Bean Soup {vegan, easy}

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

3-Ingredient Roasted Carrot & White Bean Soup {vegan, easy}

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!

Yield: 7.5 cups (1.75 L)

3-Ingredient Vegan Roasted Carrot Soup {oil-free}

3-Ingredient Vegan Roasted Carrot Soup {oil-free}

3-ingredient vegan roasted carrot soup is exactly what you need for a quick dinner or lunch! It is silky smooth, loaded with flavor, fast and simple to make, oil-free, and a good source of protein, too!

Prep Time 10 minutes
Cook Time 40 minutes
Total Time 50 minutes

Ingredients

  • 2 pounds (907 g) carrots, peeled, sliced into rounds
  • 1 large onion (about 8 oz/225 g), peeled, cut into large chunks
  • salt & pepper
  • 1 15-ounce can white beans, rinsed and drained
  • 2 cups (500 mL) water

Instructions

  1. Preheat oven to 400F (200C). Spray a large baking sheet with cooking spray.
  2. Spread the onions and carrot on prepared baking sheet. Season with salt and pepper.
  3. Roast in the preheated oven for 30 to 35 minutes until vegetables are very soft and browned at the edges.
  4. Cool the vegetables at least 15 minutes (if using a high speed blender, no need to cool). Place the vegetables, beans and 2 cups (500 mL) water in a blender. Process on high until completley smooth and silky.
  5. Transfer soup to a large saucepan. Whisk in an additional 1 and 1/2 cups water. Cook the soup over medium heat for 3 to 5 minutes until warmed through. Add more water, as desired, and season to taste with additional salt and pepper.

Nutrition Information

Yield

6

Serving Size

1.25 cups

Amount Per Serving Calories 129Total Fat 0.3gSaturated Fat 0gCholesterol 0mgSodium 252.2mgCarbohydrates 28.7gFiber 8.4gSugar 8.8gProtein 6g

Did you make this recipe?

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3-Ingredient Vegan Tomato Soup {Fast & Easy} | power hungry

Friday 18th of September 2020

[…] 3-Ingredient Carrot and White Bean Soup […]

Joan Hogan

Thursday 16th of July 2020

These turned out just a described in the recipe. Easy and good.

Camilla

Saturday 25th of July 2020

I'm so happy to hear it, Joan! This is one of my go-to soups (it is great with parsnips, too)

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