This low sugar roasted vegetable soup is rich, comforting, and packed with deep roasted flavor from fresh vegetables caramelized in the oven. Roasting the vegetables first brings out their natural sweetness without adding sugar, creating a creamy and satisfying soup that feels cozy while staying healthy. It is perfect for chilly evenings, meal prep, or a light lunch with a slice of toasted low carb bread.
The combination of roasted tomatoes, zucchini, carrots, cauliflower, and garlic creates a smooth and flavorful soup with a naturally velvety texture. This recipe is easy to customize with your favorite vegetables and works beautifully for low sugar, gluten-free, and healthy eating plans. The roasted garlic and herbs make every spoonful taste homemade and comforting.
Ingredients
For the Roasted Vegetables
- 2 cups cauliflower florets
- 2 zucchini, chopped
- 2 carrots, sliced
- 1 red bell pepper, chopped
- 1 small onion, quartered
- 4 cloves garlic
- 2 Roma tomatoes, halved
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- 1 teaspoon Italian seasoning
- Salt and black pepper to taste
For the Soup
- 4 cups low sodium vegetable broth
- 1/2 cup unsweetened coconut milk or heavy cream
- 1 tablespoon fresh lemon juice
- Fresh parsley for garnish
Instructions
Step 1
Preheat the oven to 425°F (220°C). Line a large baking sheet with parchment paper.
Step 2
Spread the cauliflower, zucchini, carrots, bell pepper, onion, garlic, and tomatoes onto the baking sheet. Drizzle with olive oil and sprinkle with thyme, Italian seasoning, salt, and black pepper.
Step 3
Roast the vegetables for 30 to 35 minutes, stirring halfway through, until the vegetables are tender and slightly caramelized around the edges.
Step 4
Transfer the roasted vegetables to a large soup pot. Add the vegetable broth and bring everything to a gentle simmer for 5 minutes.
Step 5
Use an immersion blender to blend the soup until smooth and creamy. If using a regular blender, carefully blend in batches.
Step 6
Stir in the coconut milk and lemon juice. Simmer for another 2 minutes until warm and creamy.
Step 7
Taste and adjust seasoning if needed. Serve hot with fresh parsley on top.
Tips for the Best Roasted Vegetable Soup
- Add roasted jalapeño for a spicy version.
- Use smoked paprika for a deeper roasted flavor.
- Store leftovers in the refrigerator for up to 4 days.
- Freeze portions for quick healthy meals during busy weeks.