Roasted Tomato Carrot Soup with White Beans (High in Protein & Fiber)
This roasted tomato carrot soup is made with caramelized vegetables, creamy white beans, and roasted garlic for a deeply flavorful, protein-packed bowl of comfort. It's naturally gluten-free and perfect for meal prep.
Servings: 4
Calories: 360.5kcal
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
Bean Substitutions: I used Great Northern beans in this recipe, but you can easily substitute cannellini or haricot (navy) beans. Any white bean variety will work well here—just choose whatever is easiest to find locally.
Bone Broth vs. Regular Stock: I use bone broth for extra protein (about 10g per cup vs 1-2g in regular stock), but chicken stock or vegetable stock will work too. If using regular stock, your protein per serving will be around 15-16g instead of 22g.
Why Not Sieve: Most restaurant tomato soups are sieved to make them incredibly smooth, but this removes a lot of the fiber from the vegetables and beans. We use an immersion blender instead to keep all that nutritious fiber intact while still achieving a beautifully creamy texture.
Adjusting Consistency: If the soup is too thick after blending, add a little more broth or water to reach your desired consistency. If it's too thin, simmer uncovered for a few more minutes.
Storage:
- 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.
Nutrition
Serving: 1g | Calories: 360.5kcal | Carbohydrates: 36.4g | Protein: 22.1g | Fat: 14.8g | Saturated Fat: 5.2g | Trans Fat: 0.2g | Cholesterol: 25.9mg | Sodium: 965.2mg | Fiber: 7.1g | Sugar: 11.9g
