Roasted Carrot Soup

Number of Servings: 4 (749 g)
Active Time: 30 min.
Total Time: 3 hours
Roasted Carrot Soup

Roasting is the key to the full-bodied flavor of this chilled soup. Serve in late summer with a simple salad of greens and good, crusty, whole-grain bread for an elegant meal that will cool you down even as it delights you with its spice.


  • 3 lb. carrots, peeled and diced
  • 2 Tbsp. canola oil
  • 1½ tsp. whole coriander seeds
  • 1½ tsp. whole cumin seeds
  • 1½ tsp. whole mustard seeds (yellow or brown)
  • ¼ tsp. kosher salt
  • ¼ tsp. freshly ground black pepper
  • 1 Tbsp. extra virgin olive oil
  • 2 cups onion, peeled and diced
  • 1 Tbsp. garlic, chopped
  • 1 Tbsp. fresh ginger, minced
  • 1 quart low-sodium vegetable stock
  • 1 cup plain, low-fat yogurt
  • 2 Tbsp. lime juice
  • Fresh cilantro leaves, for serving


  1. Preheat oven to 425º F. In a large bowl, toss carrots, canola oil, coriander, cumin, mustard seeds, and salt and pepper to taste. Turn carrots out onto baking sheet lined with aluminum foil and roast, stirring occasionally, until carrots are tender and well-browned, about 40 minutes. Remove tray from oven.
  2. Heat olive oil in a large, heavy-bottomed saucepan. Add onion and cook, stirring occasionally, until onions are soft but not browned. Add garlic and ginger and cook, stirring constantly, until fragrant. Add carrots and stock, cover, and bring to a boil. Lower heat to medium-low and simmer soup, partially covered, until carrots have absorbed cooking liquid.
  3. Remove soup from heat and use a hand blender to blend until mostly smooth. Add yogurt and lime juice and blend until totally smooth.
  4. Let soup cool at room temperature for one hour, stirring occasionally. Transfer to refrigerator and let cool, stirring occasionally, until well chilled, about 45 minutes. Garnished with cilantro leaves and serve cold.

Nutrition Facts

4 servings per container

Serving Size 749 g

Amount per serving
Calories 330
% Daily Value*
Total Fat 13g 17%
Saturated Fat 2g 10%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 7.5g
Cholesterol 4mg 2%
Sodium 560mg 24%
Total Carbohydrate 50g 18%
Dietary Fiber 12.5g 46%
Total Sugars 25g
Includes 0g Added Sugars 0%
Sugar Alcohol 0g
Other Carbohydrate 12g
Protein 8g
Vitamin D 0mcg 0%
Calcium 283.5mg 20%
Iron 2mg 10%
Potassium 1410mg 30%
Vitamin A 2917mcg 320%
Vitamin C 30.1mg 35%
Vitamin E 4.1mg 25%
Vitamin K 55.9mcg 45%
Thiamin 0.3mg 25%
Riboflavin 0.4mg 30%
Niacin 4.5mg 30%
Vitamin B6 0.6mg 35%
Folate 89.5mcg 22%
Vitamin B12 0.3mcg 15%
Biotin 5.7mcg 20%
Chloride 111.9mg 4%
Pantothenate 1.4mg 20%
Phosphorus 248.9mg 20%
Iodine 23.4mcg 15%
Magnesium 69.4mg 15%
Zinc 1.7mg 20%
Selenium 4.9mcg 10%
Copper 0.2mg 20%
Manganese 0.7mg 30%
Chromium 1.4mcg 2%
Molybdenum 23.8mcg 50%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.


Carrots, Low Sodium Vegetable Stock (water, Organic Carrots, Organic Celery, Organic Onions, Organic Leeks, Organic Tomato Puree (organic Tomatoes, Sea Salt, Citric Acid), Organic Mushrooms, Organic Garlic, Organic Spices, Organic Sea Salt), Onion, Plain Lowfat Yogurt (cultured Pasteurized Lowfat Milk, Whey Protein Concentrate, Nonfat Milk Solids, And Whey), Lime Juice, Canola Oil, Olive Oil, Garlic, Ginger, Cilantro, Cumin Seeds, Mustard Seeds, Coriander Seeds, Salt, Black Pepper.

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