Roasted Carrot and Red Pepper Peanut Soup – A HEALTHY, easy, blender soup that’s naturally vegan, gluten-free, comforting, and hearty!
Around this time every year I get the urge to turn on my oven, let the kitchen get nice and toasty, and roast up some vegetables.
Then I got the urge to blend them up into soup.
Courtesy of urban living, we don’t have a grill and there are times I really miss the bite and sharpness that grilled food possesses. I tried to duplicate the smoky quality of grilled vegetables by roasting carrots and red peppers in the oven until they were very well done and my strategy paid off.
The resulting soup was rich, smoky, and had some of the charcoal-infused flavor I wanted without tasting like I just ate a lump of coal.
I began by roasting one pound of carrots. I used to think one pound sounded like a lot but it’s really just about 10 average-sized carrots and one pound fits on one baking tray. By the time they’re peeled, trimmed, and diced into one-and-a-half-inch chunks, and because they shrivel dramatically while baking, one pound turns out to be less than you think.
Before their journey into the hot oven, I drizzled them with a touch of olive oil, and generously sprinkled with Kosher salt and black pepper. Allowing the carrots to caramelize very well, and roasting them just to the edge of what some would call burnt, is actually desirable for soup-making because it provides the finished soup with body and depth of flavor. If vegetables are only lightly roasted, the flavor gets lost and at that point, you may as well just steam them in the microwave because it’s a lot quicker.
While the carrots roasted on one tray, I roasted a ginormous red pepper on another. I found the super-sized specimen at Trader Joe’s, but if your pepper options are smaller, I’d roast two. When roasting peppers, be mindful that they shrivel very dramatically due to their high water content.
Do not make the mistake of trimming the pepper too small or you’ll end up with blackened bits of charcoal and burnt red skin laying on the baking sheet and wonder where the pepper you put into the oven went. For the average-sized pepper, slice it into no more than four to six pieces. Mine was huge and seven slices took up a whole baking tray before roasting but emerged from the oven taking up less than half the surface area of the tray.
I didn’t flip the vegetables midway through roasting for a variety of reasons. First, I claim laziness. I really didn’t want to painstakingly flip over 67 little carrot pieces with a tongs. Secondly, I wanted one side of them to get pretty blackened for the flavor aspect. And lastly, I got distracted while they were roasting and realized after the halfway point had passed that I’d just continue folding my laundry rather than flipping carrots and peppers.
After the vegetables emerge from the oven, put them into a Vita-Mix, blender, or food processor, along with one can of coconut milk, and about one-half cup of peanuts or about one-quarter cup peanut butter and blend. The soup would have been fine coarsely pureed and with some texture to it, by just pulsing it in a food processor or lightly going after it with an immersion blender, but because I put it into the Vita-Mix, sooner rather than later I had an incredibly smooth puree.
The flavor of this soup is just so layered and chock full of dimension. First, the caramelized carrots add a touch of sweetness while the peppers add a little heat and smokiness.
The coconut milk adds a creaminess, and in conjunction with the residual olive oil that engulfs the roasted vegetables, you’re left with a soup with some meat on it’s vegan bones. However, for those who aren’t huge fans of coconut-flavored food, not to worry because that flavor of all is the least distinct.
However, the peanuts or peanut butter flavor is quite distinct and once added, the pop of nuttiness cannot be un-done. I love peanut butter, but you may wish to add it or the peanuts slowly just to make sure you like that flavor note; or try almond butter or sunflower seed butter. I love the creaminess and richness from peanut butter and it was welcomed with open arms. And open mouths.
I didn’t season the soup with additional salt, pepper, or spices, other than the sprinkle that was added to the vegetables before roasting. However, seasoning with anything from cayenne pepper to cinnamon to nutmeg to garlic to curry is possible. The options are vast and the seasonings can easily be customized to taste.
While blending, I added a tablespoon of agave and its clean sweetness counter-balanced the smokiness and earthiness from the roasted vegetables. Depending on how well-done your vegetables are, this may or may not be needed. A dash of maple syrup would also be lovely.
Garnished with vegan sour cream, peanuts, and carrots, this soup was hearty without being stuffing in that lobster bisque or potato chowder kind of way. The beauty of vegan, gluten-free, soy-free, and almost salt-free food is that I feel satisfied, not stuffed, after eating and I’m also not guzzling water for five days to counteract the sodium onslaught that I find is the case with most commercially-prepared soup.
The batch makes about 24 ounces, or about six generous bowls and so there are leftovers to a point, without making a ridiculous amount so not to worry that you’ll be eating the same thing for days and days. Then again, soup freezes very well, too.
This hit the spot so well though that I wouldn’t have minded more leftovers.
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Roasted Carrot and Red Pepper Peanut Soup
Roasted Carrot and Red Pepper Peanut Soup - A HEALTHY, easy, blender soup that's naturally vegan, gluten-free, comforting, and hearty!
- 1 pound carrots, peeled and chopped into about 1 1/2-inch chunks
- 1 very large or 2 medium red bell pepper, deseeded and sliced into 4 to 6 large wedges
- 2 tablespoons olive oil
- 1 teaspoon Kosher salt, or to taste
- 1/2 teaspoon black pepper, or to taste
- 14-ounce can coconut milk (I used Trader Joe’s Light Coconut Milk)
- 1/2 cup peanuts (unsalted, salted, plain, honey roasted or your favorite type) or 1/4 cup creamy peanut butter
- 1 1/2 tablespoons agave, maple syrup, or honey, optional and to taste
- optional seasonings - any used are to taste - red pepper flakes, cayenne pepper, chili powder, cinnamon, ground ginger, ground nutmeg, garlic powder, onion powder, curry powder, paprika, smoked paprika
- optional additional vegetables to roast with the carrots and peppers- garlic, onions, sweet potatoes, potatoes, squash, pumpkin, zucchini, beets, turnips, parsnips
- Preheat oven to 400F. Prepare two baking sheets by lining them with Silpats, parchment paper, aluminum foil, or spaying sheets with cooking spray; set aside. Peel and chop the carrots into about 1 1/2-inch chunks, keeping them approximately the same size so they cook evenly; place carrots on one baking sheet. Quarter the pepper, or slice it into 5 or 6 large wedges, noting that the pepper must be sliced and kept much larger than the carrots because it will shrink in size by nearly half when roasted and if sliced too small to begin with, it will simply char. Place pepper slices on the other baking sheet. Evenly drizzle olive oil over top of vegetables and sprinkle them with salt and pepper. Roast for about 40 minutes (I roasted for 45 minutes because I got distracted; 40 minutes would have been better), or until carrots are fork tender and have browned and caramelized; peppers will be soft, limp, and blackened around the edges. I did not bother flipping the vegetables midway through cooking but you may flip them if desired.
- To the canister of a Vita-Mix or blender, add the coconut milk, roasted vegetables, peanuts or peanut butter, and blend until smooth and creamy or leave this soup a bit chunkier and with some texture retained as desired. The soup is quite thick and hearty and made be thinned with additional coconut milk, vegetable stock, or a splash of water if desired; I did not thin it out because we prefer thicker soup.
- Taste the soup and wait five minutes before seasoning it, and if desired season to taste (The reason for waiting is because you may think it needs something but your tastebuds may adjust after a few minutes. Adding a pinch of salt and pepper to each individual’s bowl before serving also works rather than salting the whole batch). I prefer the pure flavors of carrots, peppers, coconut milk, and peanuts and didn't add any additional salt or spices, but found that 1 1/2 tablespoons of agave balanced the smokiness of the roasted vegetables; however, season to taste.
- Optionally before serving, garnish with finely diced peanuts or other nuts or seeds, a dollop of peanut butter, sour cream, yogurt, finely diced red peppers or grated carrots, a drizzle of coconut milk or coconut oil, olive oil, fresh herbs, salt and pepper. Soup will keep for up to 5 days in an airtight container in the refrigerator or can be frozen for up to 3 months.
Amount Per Serving: Calories: 695Total Fat: 42gSaturated Fat: 23gTrans Fat: 0gUnsaturated Fat: 15gCholesterol: 26mgSodium: 769mgCarbohydrates: 71gFiber: 14gSugar: 30gProtein: 19g
Roasted Sweet Potato Red Pepper and Coconut Milk Soup – The sweet potato soup inspired the carrot soup, and rather than steaming sweet potatoes and using raw peppers, oven-roasted carrots and peppers are used. The two are quite similar, but roasting the vegetables gives the carrot soup a depth of flavor that you just can’t get with steaming in the microwave, but if you’re short on time (or even if you’re not) the sweet potato soup is excellent. Between the two, I can’t pick a favorite
Double Cheese and Red Pepper Dip – I wish this dip was soup, that way I could eat it by the spoonful
Roasted Peanut Butter Coconut Ginger Carrots (vegan, GF) – Carrots are bathed in coconut oil, peanut butter, and ginger before being roasted. The outsides crisp up and the interiors remain tender. The photos don’t do these justice
“Spicy Doritos” Cheezy Dip (no-bake, vegan, GF) – Red peppers play a starring role in helping me honor my childhood love of Doritos (really the Doritos coating is what I adore) with this easy 30 second dip
Peanut Noodles with Mixed Vegetables and Peanut Sauce (vegan, GF) – If you like the flavor of peanuts in your savory dish, this meal comes together in 5 minutes flat. Easy, vegan, full of peanuts, red peppers, fresh vegetables and everything tastes better when drenched with easy homemade peanut sauce
Do you have a favorite soup recipe or favorite roasted vegetable recipe?
Feel free to link up your favorites.
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Love this peanut soup, It was easy to cook, thanks for sharing!
Thanks for the 5 star review and glad you enjoyed it!
Such gorgeous photos! I loved this soup so much I was inspired to make my own version, thanks for a great recipe!
Yummy, peanut butter( I love! <3) sounds great for me ;)
I just made your soup. I’m super stuffed now, but loved every bit. I added about a cup of pumpkin to roast, so I had to use more liquids (just water) and it was just lovely. I ran out of agave and thought pumpkin would make up for the lack of extra sweetness haha
Thanks for the recipe, I saw it yesterday and got super motivated to try it!
Glad you tried it and enjoy! And with the pumpkin, too, perfect for this time of year!
First of all…WoW love your photos if that texture could talk…I can just about taste and feel it..Yum! I love all roasted vegies…although I am almost all raw, lately I ‘ve been going thru a squashy/roasty period(go with the flow – I say)…Saved and making,,,thx :0
Glad you like the photos and although I do eat a ton of raw food, certain times of the day, evenings, and in the fall/winter, something warm is just so nice. Hope you try the soup!
Gorgeous food photography!
WOW! This is all SO beautiful! LOVE the patina on those spoons, too!
Look at the color of that soup. You had me there. Yumm!
i can imagine your roasting of the veggies adds a whole other dimension of flavor & comfort. i adore the combination of coconut milk & peanut butter/peanuts… so good, every time!
Your lovely soup is just the inspiration I need to make some on this “real” fall day here in San Diego…And I know those gigantic red peppers at Trader Joe’s – LOL!
I hope it doesn’t stay like this b/c I have about 17 things I need to photograph and the clouds and gloom won’t do the pics any favors :) Love those TJs peppers…all the same price so I get the biggest ones I can find!
Looks so good– I want a big bowl of this and curl up with a good book!
This soup looks delicious! I live in an apartment too and I miss the taste of grilled food like crazy. I like to use a dash of liquid smoke to get that smoky grilled flavor….especially in marinades.
Liquid smoke…forgot about that stuff!
This recipe is perfect! I have a bazillion carrots from the CSA and I need to use them!! I am going to make this soup either tomorrow or Friday!!
That is a think soup! Must be very comforting and very filling – mmmmm! Perfect for a winter day :-)
Ginger Carrot Soup from Bikini Bootcamp!
So pretty and perfect!!! I adore your site. I seriously have so much to learn!!
I love the look of the bright orange soup with those blue bowls– beautiful!
Thanks, Anna! and I enjoyed your HIIT post :)
I am also not a fan of turning over tons of tiny vegetables, though sometimes it must be done. I don’t have a grill either but find that a grill pan provides pretty excellent grill flavor .
Yum–I’ve been so into roasted veggies lately and I love any kind of soup I can make in the vitamix so this is perfect for me. Plus, the idea of PB and coconut milk makes it sound REALLY good! So guess what?!? Yep, I’m making this in the next couple of days. I have a gigantic bell pepper to use..but it’s yellow so I won’t have that deep rich color. I could hope for a nice golden hue!
Well I think the yellow pepper would be great! Partially I knew that red would pop on camera so sometimes my choices are influenced by photography, too :) But I Love!! yellow peppers! LMK how it goes for you!
Yumm! sounds like a perfect fall soup!
What a creamy and delicious soup!
I seriously love any dish with peanuts in it. Asian peanut sauces are the best! This soup sounds amazingly delicious, and I cannot wait to give it a try. I bet it would be wonderful on a chilly evening!
It was perfect on a few chilly evenings we had! If you like peanut sauces, you will love this then!
omigosh Averie! Ya know, you’d be awfully disappointed in me if I admited to you that I’ve never made, baked, or cooked anyhting with coconut milk before. LOOK at how thick this soup is! I is everything I am wanting right now getting over a tummyache! I roast baby carrots and peppers ALL THE TIME. I love adding them to cold salads as a naturally sweet little extra. And I most certainly always add peanuts for a little extra crunch! It all sounds wonderful in soup form though! That dollop of sour cream is the perfect final touch – cooling the soup down and providing an even more swirly creamy texture. This soup is SO pretty too! Clear, gorgeous photos. I will NEVER get sick of your anthro bowls!
I have to either take a break on the bowls or get new colors. They are perfect for photography but I need…variety :)
And youve never cooked with coconut milk yet you love coconut? Oh girl you have to change that, asap!
This looks SO crazy good! I made a sweet potato and peanut butter soup last year and I got some straaaange looks! Oh well, people don’t know what they’re missing out on! YUM!
No they have no clue…but it’s just more for us then :)
It looks so good! I think I will make it this weekend! :)
Thanks Heidi & if you do make it, LMK!
Laziness is a perfectly acceptable reason not to turn your roasting carrots! This soup looks like such an amazing, creamy, comforting bowl for fall. :)
i love creamy soups in the fall. this looks fantastic!
It just occurred to me that I have never made roasted carrots. Which is insane because I roast just about every vegetable I can get my hands on. I have to make this!
Amazing! This looks so hearty and comforting! And I love the use of coconut milk in this too!
I love working coconut milk into soup b/c it makes it so creamy and indulgent! Like adding cream, without adding cream!
This looks delicious! I think I’m going to try it with some added ginger as the spice. I love the way it tastes with carrots.
For roasted veggies, these are so simple but I adore Ina Garten’s roasted brussel sprouts. A quick, easy and healthy addition to every meal. I lower the amount of salt a bit, but otherwise they are perfect.
I also LOVE peanut butter in pretty much anything, especially stir fry. This Thai peanut is one of the regulars at our house (and I’m pretty sure why my husband married me). Simply sub tofu for the chicken and it’s vegan (I actually prefer the tofu, but my husband vetoes it every time! I’ll convert him yet). I’ll have to vary it up and try yours next time too!
I love Ina and was just watching her last nite on my DVR. I watch her during my ‘me time’ and lots of food network shows :)
Here’s a peanut tofu he may be able to get into! I love this one!
Ina is THE REASON I want to upgrade to DVR, lol.
Thanks for passing the tofu recipe along too! I think I’ll make it, then not tell him what it is ;-p Thanks Averie!
How did you know I was just brainstorming soup recipes last night. I wrote down a list of veggies to get to make a huge batch this weekend, and was planning on making a roasted veggie soup. Carrots, peppers, cauliflower, turnips, onions, garlic, and blend. I was debating the coconut milk, but I think I’ll let that be a game time deciison. I think any veggies pureed with some veg broth are delicious!
I know you don’t love coconut milk but it adds this wonderful full-bodied mouthfeel and texture and quality that is just soooo good. It makes it stick to your ribs without feeling heavy if that makes sense. I know you love your soups. Can’t wait to hear what you come up with!
You always have the prettiest photos! This soup sounds delicious…
I love reading your blog!
I love how thick and creamy this soup is! And the color – mesmerizing…. PS: Love your bowls!!!
Anthro. I use them all the time in photos; I have 2 cream and 2 teal. I use the heck outta them….I need to give them a rest for awhile I think :)
That looks really tasty and hearty to boot, I could go for a bowl of that myself for lunch an dinner!
Oh my gosh, this sounds so divine. I love the flavor combos here: carrots, red peppers, that creamy coconut milk, and salty, crunchy peanuts. I think the peanuts would be my favorite part–just enough je ne sais quoi crunch to this soup, and I imagine it plays well with the smokiness of those (gorgeous!) roasted veggies. Now I made myself hungrier.
the smokiness, counterbalanced with caramelization, with all the layers of flavors from the veggies to coconut to PB/peanuts, it’s so good! I bet you’d love this one!
Oh I want a bowl of this right now!
It’s sooooo cold and rainy here. This bright, beautiful soup would be much welcomed!
I love the color of this soup! Talk about a boost for the immune system with all that healthy Vitamin A going on! Super thick and delicious and EASY! I made a hearty tomato soup last night for my family. Tis the season for soups! :-)
Your hearty tomato sounds great. I love tomato soup and I think I need to do a tomato + all these veggies here soup, soon. Tis the season!
now this is when a Vitamix comes in handy!
roasting veggies is the best in the fall isn’t it?
Yes…and even if you don’t want butter-smooth puree, you pretty much wind up with it. No complaints though :)
Roasting+Soup= Best way to eat veggies!
Oh brilliant idea roasting the carrots too. I love roasted carrots – brings out the sweetness so well. Does chili count as a soup ;-) I used to not make many soups – always associated soup with canned stuff – blah. But I love how simple and hearty they really can be – and easy!
I used to be the same way with you as soups, but they’er so simple and hearty and I bet this would be right up your alley b/c I know how much you love your roasted carrots, sweet potatoes and orange squash, etc and it brings out such great flavor when you roast them, yes!
I adore roasted carrots but I always – always! – set off my smoke detector when roasting them. I don’t know what the deal is. But it’s worth it. The combo of roasted carrots and red pepper sounds scrumptious. Peanuts, too … yum!
The same thing happens to me with roasted sweet potato fries. A tiny little drizzle of EVOO and a 425F oven and my house is screeching! I HATE that! I know the exact situation you have – I have it, too. Annoying.and.then.some.
About a year ago I made a roasted carrot and pb soup… still goes down as probably my favorite thing I’ve made for my blog. And right now I happen to have all these ingredients, red pepper included, so I will be making this later today with almond butter! cannnnot wait :)
Omg you just jogged my memory on your soup. Blast from the past and I DO remember it, very well, now that you say this! I can’t wait to hear what you come up with for soup today and what recipe(s) you end up incorporating. LMK. Your cookies today look killer!
This looks fantastic Averie! Pinning!
And thanks for the Pin!
I really loveeee your photos!! You have a talent there. ;) Also love the flavours in this soup, seems so creamy and delicious!
Thanks for the compliments! I work really hard on my photography and appreciate that it’s appreciated :)
Roasted red peppers are sooooo good. I love using them on top of sandwhiches. So simple, yet they add the perfect flavor.
My favorite roasted veggie is brussels sprouts! I never like them growing up, but when I tried them as an adult, I experimented with roasting them. Wallah! They were awesome–and now I eat them about once a week.
I love roasted Brussels, too! The best! Cabbabe-ey, brassica-ness, in all its glory :)
It looks lovely but I would have added some vegetable stock as it’s more of a broth or thick sauce without.
Your photos always look so colourful and pretty, I can see you put a lot of thought into your presentation and it’s much appreciated.
I much prefer coconut milk to vegetable stock which is why I made it the way I did, but of course add what you enjoy.
This looks so creamy and delicious. I have to try making this asap. I love that it is a simple recipe, with few ingredients, but I am sure packs a HUGE flavor punch.
It packs SUCH a flavor punch. Those veggies roasted like that are very intense and I loved them all blended up with all the other flavor elements going on!