Discover Your New Favorite Plant-Based Comfort Food!
Looking for a meal that’s both incredibly comforting and packed with goodness, no matter the time of year? You’ve found it! This isn’t just another dish; it’s a plant-based, nutrient-rich comfort food designed for every season. Get ready to nourish your body and soul with flavors that feel like a warm hug, all while enjoying the vibrant benefits of a plant-forward meal.arm, hearty, and loaded with flavor, this roasted veggie soup is your go-to recipe for a cozy meal packed with goodness. Made with oven-roasted sweet potatoes, tomatoes, and garlic, it’s velvety smooth, plant-powered, and completely satisfying. Whether you’re meal-prepping or feeding a hungry family, this creamy soup delivers big on flavor and nourishment.
Why You’ll Love This Roasted Veggie Soup
- Naturally Plant-Based: 100% vegan and gluten-free.
- Loaded with Nutrients: Sweet potatoes, beans, and garlic provide fiber, protein, and essential vitamins.
- Easy to Customize: Swap in your favorite seasonal veggies or herbs.
- Perfect Texture: Blended until smooth for a silky, satisfying bite.
- Great for Meal Prep: Tastes even better the next day!
Tools You’ll Need
- Blender (or immersion blender)
- Large baking dish
- Sharp knife + cutting board
- Measuring spoons/cups
Ingredients
Roasted Veggies & Aromatics:
- 3 tbsp sunflower seeds (soaked in hot water for 30 min)
- 1 garlic head (top sliced off)
- 1 brown onion, chopped
- 5 oz red bell pepper, chopped
- 17.5 oz tomatoes, quartered
- 14 oz carrots, chopped
- 7 oz sweet potato, diced
Seasoning & Flavor:
- 1.5 tbsp olive oil
- ½ tsp sea salt flakes
- ¼ tsp red chili flakes
- 1 tsp dried oregano
- 1 tsp dried thyme
For Blending:
- 1.5 cups cooked butter beans
- 1 cup fresh basil
- 2.5 cups low-sodium vegetable broth
How to Make Roasted Veggie Soup
1. Preheat & Prep
- Heat oven to 390°F (200°C).
- Soak sunflower seeds in hot water for 30 minutes, then drain.
- Prep all vegetables: quarter tomatoes, dice sweet potatoes and carrots, chop onion and bell pepper.
2. Roast Vegetables
- In a baking dish, toss the onion, pepper, tomatoes, carrots, and sweet potatoes with olive oil and seasonings.
- Place garlic head cut-side down on top of the veggies.
- Roast for 35–40 minutes, until everything is soft and slightly caramelized.
3. Blend It Smooth
- Squeeze the roasted garlic cloves into a blender.
- Add all roasted veggies, sunflower seeds, butter beans, basil, and vegetable broth.
- Blend until silky smooth.
4. Simmer & Serve
- Pour the soup into a large pot.
- Simmer over medium heat for 10 minutes.
- Taste and adjust salt/pepper as needed.
Serving Ideas
Elevate your soup with these tasty toppings:
- Crispy kale or roasted chickpeas
- Hemp seed “Parmesan” or vegan cashew cream
- Crunchy croutons or a swirl of olive oil
- Chopped fresh basil or parsley
Best Pairings
- Grilled cheese sandwich
- Garlic bread
- Quinoa salad
- Roasted veggie skewers
Storage & Reheating
Fridge: Store in an airtight container for up to 4 days.
Freezer: Freeze in a sealed bag or container for up to 3 months.
Reheat: Use stovetop over medium-low, microwave in short bursts, or reheat in the oven at 350°F (175°C).
Common Mistakes to Avoid
- Skipping sunflower seed soak: Makes the soup gritty.
- Overcrowding the pan: Veggies should roast, not steam!
- Using salty broth: Always go low-sodium and adjust seasoning at the end.
- Undercooking garlic: Let it caramelize and cool before blending.
- Underblending: Blend fully for a smooth, creamy result.
FAQs
Can I add other vegetables?
Absolutely—try zucchini, spinach, or even butternut squash.
Is it protein-rich?
Yes! Thanks to butter beans and sunflower seeds. Add lentils for even more protein.
Can I make this ahead?
Yes, it’s perfect for weekly meal prep and gets more flavorful over time.
Nutrition (Per 1-Cup Serving)
- Calories: 215
- Protein: 8g
- Carbs: 34g
- Fiber: 9g
- Fat: 7g
- Sodium: 300mg
Recipe Card
Roasted Veggie Soup
Prep Time: 15 min | Cook Time: 40 min | Total Time: 55 min
Yield: 4 servings
Ingredients
- 3 tbsp sunflower seeds (soaked)
- 1 garlic head
- 1 onion
- 5 oz bell pepper
- 17.5 oz tomatoes
- 14 oz carrots
- 7 oz sweet potato
- 1.5 tbsp olive oil
- ½ tsp salt, ¼ tsp chili flakes
- 1 tsp oregano, 1 tsp thyme
- 1.5 cups butter beans
- 1 cup basil
- 2.5 cups vegetable broth
Instructions
- Preheat oven to 390°F (200°C). Soak sunflower seeds.
- Chop veggies; prep garlic.
- Toss everything in a baking dish with oil and spices; roast 35–40 min.
- Blend all roasted items with beans, seeds, basil, and broth until smooth.
- Simmer for 10 min; adjust seasonings and serve.
Final Thoughts
This creamy roasted veggie soup is everything you want in a nourishing, plant-based meal—comforting, wholesome, and full of vibrant flavor. Make it your own with toppings and sides, and enjoy knowing every bite is packed with goodness.
