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–+ servings
Tomato Carrot Soup Recipe Manuel Villacorta
Prep Time: 10 minutes
Cook Time: 45 minutes
Servings6 1.5 cups
CourseSide Dish, Soup
CuisineAmerican
DietGluten Free

Equipment

  • Oven
  • Stovetop

Ingredients

  • 6 medium carrots peeled and cut into chunks
  • 1 28-ounce can San Marzano whole tomatoes
  • 1 red bell pepper seeded and quartered
  • 1 large sweet onion quartered
  • 5 cloves garlic peeled
  • 1 tablespoon extra virgin olive oil
  • 4 cups low-sodium vegetable or chicken broth
  • 1 cup low-fat cottage cheese
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon turmeric
  • 2 tablespoons lemon juice
  • Salt and freshly ground pepper to taste

To garnish

  • A couple of leaves of fresh parsley
  • 1 tablespoon pumpkin seeds and/or sunflower seeds
  • Spoonful of plain Greek yogurt

Instructions

  • Start by preheating your oven to 400°F (200°C).
  • Arrange the carrots, tomatoes, red bell pepper, onion, and garlic on a large baking sheet. Drizzle with olive oil. Toss everything well to ensure the vegetables are evenly coated.
  • Roast the vegetables in the oven for 30-35 minutes, or until the carrots and peppers are tender and slightly caramelized. The tomatoes should be soft and juicy, adding a rich depth to the soup.
  • Let the roasted vegetables cool slightly. Transfer them to a high-powered blender or food processor, adding about 2 cups of vegetable or chicken broth and the cottage cheese. Blend until the mixture is smooth and creamy. Depending on the size of your blender, you may need to blend in batches.
  • Pour the blended soup into a large pot. Add the remaining vegetable broth, turmeric, cumin, paprika, and lemon juice. Stir well to combine. Bring the soup to a gentle simmer over medium heat. Simmer for 10-15 minutes to allow all the flavors to meld together.
  • Taste the soup and adjust the seasoning as needed, adding more salt, pepper, or spices.
  • Ladle the soup into bowls. Garnish with fresh parsley and the seeds. Add a spoonful of plain Greek yogurt on top for extra creaminess.

Nutrition

Nutrition Facts
Roasted Creamy Tomato Carrot Soup
Amount per Serving
Calories
125
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
0.002
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Cholesterol
 
2
mg
1
%
Sodium
 
203
mg
9
%
Potassium
 
384
mg
11
%
Carbohydrates
 
16
g
5
%
Fiber
 
4
g
17
%
Sugar
 
9
g
10
%
Protein
 
8
g
16
%
Vitamin A
 
11028
IU
221
%
Vitamin C
 
35
mg
42
%
Calcium
 
69
mg
7
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
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