This creamy tomato carrot soup is the perfect comforting and healthy lunch made with a few simple dietitian twists. Roasting the veggies first adds that deep, caramelized flavor, and blending in white beans with bone broth gives it way more protein and fiber than your usual store-bought tomato soup.
A Quick Look At This Recipe
- ✅ Recipe Name: Roasted Tomato Carrot Soup with White Beans (High in Protein & Fiber)
- 🕒 Ready In: ~15 minutes prep + ~40 minutes roasting + ~15 minutes simmering = ~70 minutes total
- 👪 Serves: 4 generous bowls
- 🍽 Nutrition Info: ~360 calories, 22 grams protein, and 7 grams fiber per serving
- 🥣 Main Ingredients: Vine tomatoes, carrots, shallots, roasted garlic, Great Northern white beans, chicken bone broth, ricotta, Parmesan, basil
- 📖 Dietary Info: Naturally gluten-free, high protein, high fiber, vegetarian-adaptable (use vegetable stock)
- ⭐ Why You'll Love It: Incredibly creamy without any heavy cream, packed with protein and fiber to keep you full, and full of rich, roasted vegetable flavor.
I created this recipe after a special request from a nutrition client who wanted a hearty vegetable-based soup that was higher in protein than most of the store-bought options. She was tired of soups that left her hungry an hour later and wanted something that would actually keep her satisfied through a busy afternoon.
The solution was adding Great Northern beans (which blend seamlessly into the soup) and using bone broth instead of regular stock. These two simple swaps transform a standard tomato soup into a legitimate meal with over 22 grams of protein per serving. The beans also add 7 grams of fiber, which means this soup truly fills you up.
I also want to mention something important: most restaurant-style tomato soups are sieved to make them incredibly smooth, but I don't recommend doing that here. Sieving removes a lot of the fiber goodness from the vegetables and beans. Instead, we use an immersion blender to puree everything together, keeping all that valuable fiber intact while still achieving a beautifully creamy texture.
If you love this roasted tomato carrot soup, you might also enjoy my Cheesy White Bean Tomato Bake or Mediterranean Roasted Chickpeas for more plant-based protein inspiration.
Jump to:
- A Quick Look At This Recipe
- Why This Recipe Is Good for You (Nutrition Highlights)
- Key Ingredients
- Ingredient Substitutions
- Recipe Variations
- Equipment
- How To Make This Creamy Tomato Carrot Soup (With a High Protein Twist)
- Expert Tips for Making This Recipe
- What to Pair This Recipe With
- Storage
- Nutrition Notes
- FAQ
- Related
- Want to Learn About Nutrition?
- 📖 The Recipe
- Comments
Why This Recipe Is Good for You (Nutrition Highlights)
- Exceptionally high in protein for a vegetable-based soup, which typically lacks protein and often needs to be paired with a protein-rich side such as my green goddess sandwich. With 22g of protein per serving from white beans, bone broth, Parmesan, and ricotta, this soup actually provides more protein than many protein shakes!
- High in fiber – 7g of fiber per serving supports digestive health and keeps you satisfied for hours.
- Loaded with vegetables – Between the tomatoes, carrots, shallots, and garlic, you're getting multiple servings of vegetables in one comforting bowl.
- Deep flavor without the calories – The roasting technique creates incredible depth without relying on heavy cream or excessive butter.
- Naturally gluten-free – No modifications needed for those avoiding gluten.
- Much more filling than store-bought – Most canned tomato soups have 2-4g of protein; this has over 5 times that amount.
- Great for meal prep – Flavors deepen overnight, making it perfect for weekly meal prep.
- Budget-friendly – Uses affordable pantry staples and canned beans.
- Family-friendly – Even kids who claim they don't like "healthy" food tend to love this soup.
Key Ingredients
Here is what you will need to make this carrot and tomato soup.
The complete ingredient list with measurements can be found in the recipe card below.
- Vine Tomatoes: Using on-the-vine tomatoes is great because they tend to be sweeter and more flavorful. However, any ripe tomato (like Roma or plum tomatoes) will work beautifully. The key is to roast them to bring out their natural sweetness.
- Carrots: Just regular, whole carrots are perfect. No need for anything fancy. They provide the soup's earthy sweetness and beautiful color.
- Shallots: I love using shallots for their mild, slightly sweet onion flavor. If you cannot find them, a small yellow or white onion will work as a good substitute.
- Garlic: Don't be intimidated by roasting a whole head of garlic. When roasted, garlic becomes sweet, mellow, and almost buttery. It's completely different from raw garlic, adding incredible depth to the soup.
- Chicken Bone Broth: This is my top choice for adding extra protein. Look for a brand that is low in sodium if possible. You can also use regular chicken stock or vegetable stock (to make this soup vegetarian), and it will still be delicious.
- White Beans: I used Great Northern beans, but any canned white bean works. Cannellini beans (which are a bit larger and creamier) or navy/haricot beans are perfect substitutes. Just be sure to drain and rinse them well. You'll need 260g of drained beans, which is about one standard 15.8oz (448g) can drained and rinsed.
- Ricotta: This is one of the secrets to the creamy texture! Full-fat ricotta will give you the richest, creamiest result.
- Parmesan: A small amount of grated Parmesan adds a "umami" or savory, salty kick that rounds out all the flavors.
- Herbs and Seasonings: We use dried thyme, oregano, chili flakes, and a few fresh basil leaves. The chili flakes are optional but add a nice kick.
Ingredient Substitutions
Here are some tips to help you adjust the recipe to suit your individual dietary needs and preferences. I only recommend swapping 1 - 2 ingredients, so the original recipe doesn't completely change.
- To Make it Vegetarian or Vegan: This is an easy swap!
Vegetarian: Simply use a good quality vegetable stock instead of chicken bone broth.
Vegan: Use vegetable stock. For the creaminess, you can omit the ricotta and Parmesan. The beans already make it very creamy! For an extra creamy boost, you could blend in ¼ cup of cashews (soaked in hot water for 30 minutes) or a splash of full-fat coconut milk at the end. You can also add 1 tablespoon of nutritional yeast for that "cheesy" flavor. - To Make it Dairy-Free: Follow the vegan swaps above omiting the ricotta and Parmesan.
- To Make it Gluten-Free: This recipe is naturally gluten-free as written! Just be sure to check the label on your stock or bone broth to ensure it is certified gluten-free.
- To Make it Higher in Protein: The beans and bone broth already make this a high-protein soup. To increase it even more, you could add an extra half-can of white beans or serve it topped with some shredded chicken.
- To Make it Lower in Calories: The calories in this soup primarily come from nutrient-dense ingredients like olive oil, beans, and ricotta. You could reduce the olive oil slightly (to 1 tablespoon total) and use a lower-fat ricotta, but this may change the final flavor and creamy texture. Alternatively add extra bone broth or water to thin out the soup, making six lower calorie servings instead of four.
- To Make it Lower in Sodium: Use low-sodium or no-salt-added broth and canned beans. Omit the added salt during roasting and adjust to taste at the end.
Please note: This recipe has not been tested with other substitutions or variations. If you replace or add any ingredients, please let me know in the comments below! I'd love to hear how it worked out! 💛
Recipe Variations
- Spicy Carrot and Tomato Soup: If you love heat, do not omit the chili flakes! You can even double the amount or add a pinch of cayenne pepper with the other spices.
- Add Different Herbs: Instead of (or in addition to) thyme and oregano, try adding 1 teaspoon of dried rosemary or smoked paprika to the roasting vegetables.
- Use Different Veggies: You could easily roast a red bell pepper (halved and de-seeded) or some celery along with the other vegetables for a different flavor profile.
Equipment
You do not need much for this recipe, but these two items make it much easier:
- Roasting Tray (Baking Sheet): You will need a large one to make sure the vegetables can spread out in a single layer. This helps them roast and caramelize instead of just steaming.
- Immersion Blender (Hand Blender): This is the easiest way to blend the soup directly in the pot. If you do not have one, you can carefully transfer the soup (in batches) to a regular blender. Just be very careful when blending hot liquids!
- Large soup pot or Dutch oven: A 4-6 quart pot works perfectly for simmering the soup after the vegetables are roasted.
How To Make This Creamy Tomato Carrot Soup (With a High Protein Twist)
For a visual guide for this tomato and carrot soup recipe, check out the photos here. The full, printable recipe is waiting for you in the recipe card below.
- Preheat your oven to 400°F (200°C). Halve the tomatoes, slice the carrots into thin batons, and quarter the shallots. Arrange them on a large roasting tray in a single layer (don't overcrowd or they'll steam instead of roast). Drizzle with 1 tablespoon of olive oil and the balsamic vinegar. Sprinkle with thyme, oregano, chili flakes (if using), salt, and pepper, then toss everything together until evenly coated.
- Place the garlic on a piece of aluminum foil, drizzle with the remaining 1 tablespoon of olive oil, and wrap it up tightly.
- Slice about ¼ inch off the top of the garlic head to expose the cloves.
- Place the foil packet on the roasting tray alongside the vegetables. Roast everything for 35-40 minutes. Check around the 30-minute mark—the vegetables should be deeply caramelized with some charred edges, the carrots should be fork-tender, and the garlic should be soft and golden. This roasting step is where all the magic happens. The caramelization creates a depth of flavor you simply cannot achieve on the stovetop.
- Carefully transfer all the roasted vegetables to a large soup pot. Unwrap the garlic and squeeze the soft, roasted cloves out of their papery skins directly into the pot (they should slip right out, but allow to cool first so you don't burn your fingers). Add the chicken bone broth and drained white beans. Bring everything to a simmer over medium heat and cook for 10-15 minutes. This allows the vegetables to soften further and gives all the flavors time to meld together beautifully.
- Remove the pot from the heat. Stir in the grated Parmesan, ricotta, fresh basil leaves, and sugar. Now use an immersion blender to puree the soup until completely smooth and creamy. Remember: we're NOT sieving this soup. Taste your soup and adjust the seasoning with additional salt and pepper as needed. The amount you need will depend on how salty your broth was. Ladle into bowls and top with chopped fresh basil, a sprinkle of Parmesan, and an extra drizzle of ricotta.
Expert Tips for Making This Recipe
Don't skip the roasting step. I know it adds time, but the caramelization that happens in the oven creates a depth of flavor you simply cannot replicate by simmering vegetables on the stovetop. It's what makes this soup special.
Give vegetables space on the tray. Overcrowding causes the vegetables to steam instead of roast, and you won't get those beautiful caramelized edges. If your tray is too small, use two trays or roast in batches.
Be careful when blending hot liquids. If using a regular blender instead of an immersion blender, work in small batches, never fill more than halfway, and hold a towel over the lid while blending.
Don't sieve the soup. Many restaurant tomato soups are passed through a sieve to make them silky smooth, but this removes most of the fiber from the vegetables and beans. An immersion blender gives you a creamy texture while keeping all that nutritious fiber intact.
Adjust consistency to your preference. If the soup is too thick after blending, add a splash more broth or water. If it's too thin, simmer uncovered for a few extra minutes to reduce and concentrate the flavors.
Taste and adjust at the end. Depending on your tomatoes' acidity and your broth's saltiness, you may need more salt or sugar. The 1 teaspoon of sugar helps balance acidity, but you can add another ½ teaspoon if your tomatoes are particularly tart.
Save garnishes for serving. The fresh basil, extra Parmesan, and ricotta drizzle on top aren't just for show—they add brightness, richness, and textural contrast that really elevates the dish.
What to Pair This Recipe With
This carrot tomato soup is hearty enough to be a meal on its own, but it is even better with something to dip into it!
- Bread: A crusty slice of Rosemary Focaccia or a piece of my Guinness Brown Bread or Traditional Irish Soda Bread would be perfect.
- Sandwich: You can't beat a soup and sambo combo, try my green goddess sandwich for a truly special lunch.
- Toppings: I love adding texture. Besides the suggested basil and Parmesan, try a handful of crunchy roasted chickpeas, or a sprinkle of pumpkin seeds.
- With a Salad: Pair a bowl of this soup with a simple side salad like my herby summer salad for a classic and light lunch combo.
- With Another Recipe: This soup is a great starter for a larger meal, like my Healthy Marry Me Chicken.
Storage
- Fridge: Store the soup in an airtight container in the refrigerator for up to 5 days. Like most soups, the flavors actually deepen and improve after a day or two, making this absolutely perfect for Sunday meal prep.
- Freezer: This soup is very freezer-friendly. Let it cool, then pour it into freezer-safe containers or heavy-duty freezer bags (leave a little space at the top for it to expand). It will last for up to 3 months.
- Reheating: Reheat gently on the stovetop over medium-low heat, stirring occasionally, until warm. You can also reheat it in the microwave. If it has thickened up, just add a splash of water or broth to thin it out.
- Make-Ahead: You can roast the vegetables and garlic up to 2 days in advance. Store them in an airtight container in the fridge. When you are ready to make the soup, just add them to the pot with the broth and beans and continue with step 5.
Nutrition Notes
Protein: At 22g of protein per serving, this soup actually has more protein than many "high protein" meals. The protein comes from the white beans (about 8g), bone broth (about 10g per cup used), Parmesan (about 2g), and ricotta (about 2g). Combined, that's substantial protein for a plant-forward soup.
Carbohydrates: The white beans and vegetables provide complex carbohydrates that digest slowly and keep blood sugar stable. If you'd like to add more carbs to make this a heartier meal, serve with a slice of whole grain sourdough bread or a whole wheat roll.
Healthy fats: The olive oil provides healthy monounsaturated fats, and the ricotta contributes some fat as well. If you'd like to increase the healthy fat content, drizzle some extra virgin olive oil on top when serving, or add some sliced avocado on the side.
Fiber and plant diversity: With 7g of fiber per serving and six different plant foods (tomatoes, carrots, shallots, garlic, white beans, and basil + herbs & spices), this soup contributes meaningfully to your daily fiber goals and gut health. The fiber comes primarily from the white beans and vegetables (this is why we don't sieve the soup).
Nutrition information was calculated using the USDA FoodData Central database and verified brand data for accuracy. Estimates are based on the exact ingredients and amounts listed, so your numbers may vary slightly depending on the brands and measurements you use.
FAQ
I have not tested this and don't recommend doing this either as it will be a very different final soup. The roasting of the vegetables in the oven is what makes this recipe truly unique.
We only add a tiny amount (1 teaspoon). This small amount of sugar does not make the soup "sweet." Instead, it helps to balance the natural acidity from the tomatoes, making all the other flavors (like the sweet carrots and savory garlic) pop. You can leave it out, but I find it really rounds out the flavor.
This soup gets its creaminess from the blended white beans and ricotta. Make sure you have blended it long enough. An immersion blender can take a few minutes to get everything perfectly smooth. Also, be sure you used the full amount of beans and ricotta, as they are key to the texture. if it still appears too watery consider adding less bone broth or stock next time.
Yes, this is a good hack if you are short on time but please be warned it will compromise the final taste! If you want to use canned tomatoes instead, I'd recommend 1 can (14-15oz) of fire-roasted diced tomatoes, though the flavor won't be quite as complex since you'll miss out on the roasting step.
Want to Learn About Nutrition?
Here are some nutrition education articles from a dietitian! And if you have any questions, feel free to reach out - I'm here to help.
📖 The Recipe
Roasted Tomato Carrot Soup with White Beans (High in Protein & Fiber)
Equipment
- 1 Roasting Tray (Baking Sheet) You will need a large one to make sure the vegetables can spread out in a single layer.
- 1 Immersion Blender (Hand Blender) This is the easiest way to blend the soup directly in the pot.
- 1 Large soup pot or Dutch oven: A 4-6 quart pot works perfectly for simmering the soup after the vegetables are roasted.
Ingredients
For Roasting
- 250 g Vine Tomatoes halved
- 250 g Carrots sliced into thin batons (about 3 medium carrots
- 150 g Shallots or 3 pieces, cut into quarters
- 26 g Olive Oil or 2 tbsp, divided
- 16 g Balsamic Vinegar or 1 tablespoon
- 1 teaspoon Dried Thyme
- 1 teaspoon Dried Oregano
- 1 teaspoon Chili Flakes omit if you don't like spices
- Salt and Pepper
- 1 Whole Garlic Head
For the Soup
- 900 ml Chicken Bone Broth can also use regular veg or chicken stock
- 260 g White Beans Great Northern or cannellini, this equates to 1 x 448g/15.8oz can drained & rinsed
- 12 g Parmesan or 2 tbsp, grated
- 80 ml Ricotta
- Basil Leaves 2-3 pieces
- 4 g Sugar 1 teaspoon
To Serve:
- Chopped Basil
- Parmesan grated
- Pumpkin Seeds
Instructions
- Preheat the oven to 400°F (200°C).
- Prepare the vegetables: Place the halved tomatoes, carrot batons, and quartered shallots on a large roasting tray. Drizzle with 1 tablespoon (13g) of olive oil and the balsamic vinegar. Season with thyme, oregano, chili flakes (if using), salt, and pepper. Toss everything together until evenly coated.
- Prepare the garlic: Slice about ¼ inch off the top of the garlic head to expose the cloves. Wrap the garlic in aluminum foil, drizzle with the remaining 1 tablespoon (13g) of olive oil inside the foil, and seal it up. Place the foil packet on the roasting tray with the vegetables.
- Roast: Roast for 35-40 minutes until the vegetables are deeply caramelized and tender, and the garlic is soft and golden. Check at 30 minutes to ensure nothing is burning.
- Transfer to pot: Carefully transfer all the roasted vegetables to a large soup pot. Unwrap the garlic and squeeze the soft roasted cloves out of their skins into the pot (discard the papery skins).
- Add broth and beans: Pour in the chicken bone broth (or stock of choice) and add the drained white beans. Bring to a simmer over medium heat and cook for 10-15 minutes to allow the vegetables to soften further and flavors to meld.
- Add finishing ingredients: Remove from heat and stir in the grated Parmesan, ricotta, fresh basil leaves, and sugar.
- Blend until smooth: Use an immersion blender to puree the soup until completely smooth and creamy. Do NOT sieve the soup—we want to keep all the fiber from the vegetables and beans. If using a regular blender, work in batches and be careful with hot liquid (never fill more than halfway).
- Season to taste: Taste and adjust with additional salt and pepper as needed.
- Serve: Ladle into bowls and top with chopped fresh basil, extra Parmesan, and a drizzle of ricotta.
Notes
- Fridge: Store in an airtight container for up to 5 days. The flavor actually improves after a day or two.
- Freezer: Freeze in individual portions for up to 3 months. Cool completely before freezing. Thaw overnight in the fridge before reheating.
- Reheat: Warm gently on the stovetop over medium-low heat or microwave in 1-minute intervals, stirring between.
- Don't crowd the roasting tray—vegetables need space to caramelize, not steam. Use two trays if necessary.
- The roasting step is essential for deep, caramelized flavor—don't skip it!
- Keep all the fiber by NOT sieving the soup after blending.
- Taste and adjust seasoning at the end. Depending on your broth's saltiness and tomatoes' acidity, you may need more salt or sugar.
- Save some fresh basil, Parmesan, and ricotta for garnish—they add brightness and contrast.
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