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High-Protein Roasted Carrot Soup

Prep Time 10 minutes
Cook Time 50 minutes
Total Time 1 hour
Servings 4 servings
Calories 250
A hearty and nutritious soup blending roasted carrots, garlic, and tofu for a protein-packed, flavorful meal.

Ingredients

Vegetables

  • 2 pounds carrots
  • 1 white onion white onion
  • 10-12 cloves garlic cloves

Seasonings & Liquids

  • 1 tbsp olive oil
  • 1 tsp curry powder
  • 1 tsp smoked paprika
  • salt & pepper salt & pepper
  • 4 cups bone broth
  • 1 block soft or silken tofu (or 3 servings cottage cheese)
  • 1 tbsp fresh grated ginger
  • juice of half a lemon lemon juice
  • chili flakes chili flakes
  • Grated parmesan cheese (optional) parmesan cheese (optional)
  • Fresh basil (optional) fresh basil (optional)
  • Lemon juice (optional) lemon juice (optional)
  • Toasted seeds (optional) toasted seeds (optional)

Instructions 

  • Preheat oven to 400°F (200°C). Peel and chop carrots, onion, and garlic; place on a lined sheet pan.
  • Drizzle with olive oil, season with curry powder, smoked paprika, salt, and pepper; roast for 45–50 mins until tender and golden.
  • Transfer roasted vegetables to a blender or pot, add broth, tofu, ginger, lemon juice, and chili flakes; blend until smooth.
  • Taste and adjust seasoning; serve topped with parmesan, basil, lemon juice, and toasted seeds if desired.

Notes

This soup is rich in protein and perfect for a healthy, satisfying meal.
Calories: 250kcal
Cost: $15
Course: Soup
Cuisine: fusion
Keyword: Carrots