Roasted Carrot Soup: A simple, savory recipe for a healthy, hydrating soup!

You know I’m all about nutritious meals that are not just whole and healthy….but also hydrating. Because in case you didn’t know, we need to eat water as well as drink it!

During the month of October I helped lead a group of nearly 100 of you through a 20-day nutrition course that taught you how to prepare whole food meals at home (I’m doing it again in January if you want to join!) and although I learned so many new recipes and methods during the course, this Roasted Carrot Soup emerged as a clear favorite at our house.

It is such a savory, rich, delicious base, and we’ve enjoyed playing around with different seasonings or tossing in a fresh jalapeno to add a little spice.  It’s also easy to make on a Sunday afternoon and enjoy throughout the week. I swear it gets better with each passing day.

This soup is also great topped with various nuts and seeds (I love walnuts, sunflower seeds, chia and hemp) which make it a great meal if you do seed cycling. This blog post has a great Cheat Sheet for Seed Cycling if you’ve never tried it! It’s a great way to support your hormones and natural cycle.

Moral of the story: this is a delicious, simple, and healthy dish for fall and winter. Hope you’ll give it a try!


1 lb carrots stem ends removed
1 onion chopped into thick pieces
4 garlic cloves
1 ½ tsp sea salt
1 tsp black pepper
1 can full-fat coconut milk
3 cups chicken or vegetable stock
Olive oil for drizzling over vegetables
Various seeds/nuts for topping


Preheat the oven to 400° F. On a prepared baking sheet, arrange carrots, onion, and garlic in an even layer. Drizzle with olive oil, and roast for 45 minutes until the carrots begin to caramelize and the onions begin to char. When they are nearly done cooking start heating the stock and coconut milk on the stove. Add any seasonings or herbs you’d like. Place all ingredients from the pan into a blender or food processor and blend until smooth, then stir into the remaining ingredients and heat through.

This soup is great as-is, but also makes a great base for your favorite flavors. Feel free to add any additional seasonings or herbs that you enjoy. We love it with a spicy fresno pepper tossed in before blending, and I love adding paprika, turmeric, and cayenne, as well. A little cinnamon or nutmeg will give it a bit of a seasonal twist.

The leftovers are great as soup, or you can also stir in a bit of curry powder when you reheat it and serve it over a bit of brown rice topped with nuts and seeds (chicken or shrimp are a great addition to the “curry”). I often pre-cook 4 servings of brown rice at the same time I make the soup, and then we have meals for several days. Simple, but so good! These healthy, time-saving, multi-tasking tips are exactly what you’ll learn in the January Nutrition Course.

Makes: 4 servings Prep Time: 5 minutes Cook Time: 45 minutes

This recipe is adapted from a recipe from

Want more of my healthy, hydrating recipes? You can download and read The Hydrating Meal Plan right now to get access to 23+ of my favorite recipes.

Roasted Carrot Soup

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