Creamy, Nourishing, and Naturally Comforting
Roasted veggie soup is one of those dependable recipes that feels right no matter the season. It is warming and comforting on cooler days, yet light and nourishing enough to enjoy year-round. By roasting the vegetables before blending, this soup develops deep, natural flavor without relying on dairy or complicated techniques.
This version uses simple, plant-forward ingredients like sweet potatoes, carrots, tomatoes, garlic, and beans. Roasting enhances their natural sweetness, while blending creates a creamy texture that feels rich without being heavy. The result is a soup that is satisfying, balanced, and easy to return to again and again.
Designed for real-life cooking, this recipe works just as well for weeknight dinners as it does for meal prep. It reheats beautifully, freezes well, and adapts easily to seasonal vegetables or pantry swaps.
Why You’ll Love This Recipe
This roasted veggie soup earns a regular place in the kitchen because it delivers reliable results with minimal effort.
First, roasting the vegetables builds flavor naturally. Instead of relying on added fats or thickeners, the oven does the work by caramelizing the vegetables and concentrating their taste.
Second, the soup achieves a creamy texture without dairy. Butter beans and soaked sunflower seeds blend smoothly into the vegetables, creating a velvety consistency that feels indulgent but remains wholesome.
Third, the ingredient list is flexible. You can adjust the vegetables, herbs, or thickness without changing the method, making this recipe easy to adapt to what you already have.
Fourth, it fits effortlessly into meal prep. The soup stores well, reheats evenly, and often tastes better the next day as the flavors continue to develop.
Finally, it feels nourishing without being heavy. Each bowl is filling, balanced, and satisfying, making it suitable for lunch, dinner, or make-ahead meals.
Ingredients You Will Need
Vegetables and Aromatics
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
Creamy Base
3 tablespoons sunflower seeds, soaked in hot water for 30 minutes and drained
1.5 cups cooked butter beans
Seasoning and Flavor
1.5 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon chili flakes, optional
1 teaspoon dried oregano
1 teaspoon dried thyme
For Blending
1 cup fresh basil
2.5 cups low-sodium vegetable broth
How to Make Roasted Veggie Soup
Before You Begin
Preheat and prepare your cookware as needed. Cooking times and results may vary depending on your equipment and ingredients.
Step 1: Prepare the Oven and Ingredients
Preheat the oven to 390°F (200°C).
Soak sunflower seeds in hot water for 30 minutes, then drain.
Chop all vegetables into similar-sized pieces for even roasting.
Step 2: Roast the Vegetables
Place the onion, bell pepper, tomatoes, carrots, and sweet potato in a large baking dish. Drizzle with olive oil and season with salt, oregano, thyme, and chili flakes if using.
Place the garlic head cut-side down among the vegetables.
Roast for 35 to 40 minutes, until tender and lightly caramelized.
Step 3: Blend the Soup
Squeeze the roasted garlic cloves out of their skins into a blender.
Add roasted vegetables, sunflower seeds, butter beans, basil, and vegetable broth.
Blend until completely smooth.
Step 4: Simmer and Adjust
Transfer the soup to a pot and simmer over medium heat for 10 minutes.
Taste and adjust seasoning as needed.
How to Serve Roasted Veggie Soup
Serve the soup hot, straight from the pot. It pairs well with crusty bread, toast, or a simple sandwich. For a lighter meal, serve it alongside a fresh salad. For a heartier option, add roasted chickpeas or extra beans on top.
This soup also works well for make-ahead lunches and can be portioned easily for the week.
Tips for Best Results
Cut vegetables evenly so they roast at the same rate
Avoid overcrowding the pan to prevent steaming
Blend thoroughly for a smooth texture
Use low-sodium broth and adjust seasoning at the end
Allow the soup to simmer briefly after blending to deepen flavor
Common Mistakes to Avoid
Skipping the roasting step reduces depth of flavor
Under-blending can leave the soup grainy
Using overly salty broth can overpower the vegetables
Removing garlic too early prevents proper caramelization
Storage and Reheating
Refrigerator: Store in an airtight container for up to 4 days
Freezer: Freeze in portions for up to 3 months
Reheat: Warm gently on the stovetop or in the microwave, stirring occasionally
Frequently Asked Questions
Can I use different vegetables in this soup?
Yes. This recipe is very flexible. Zucchini, squash, cauliflower, parsnips, or spinach all work well. Firmer vegetables should be roasted with the others, while tender greens can be blended in at the end.
Is roasted veggie soup filling enough for a full meal?
Yes. The combination of beans, seeds, and vegetables provides fiber and plant-based protein that make the soup satisfying. Serving it with bread or a grain makes it even more filling.
Can I make this soup ahead of time?
Absolutely. This soup is ideal for meal prep. It stores well and often tastes better after a day in the refrigerator as the flavors continue to develop.
How can I make the soup thicker or thinner?
For a thicker soup, reduce the amount of broth slightly or add more beans before blending. For a thinner consistency, add extra broth until it reaches your desired texture.
Can I skip the sunflower seeds?
Yes. The soup will still be flavorful, but slightly less creamy. You can increase the beans slightly to compensate if desired.
Is this soup freezer-friendly?
Yes. Freeze it in airtight containers or individual portions. Thaw overnight in the refrigerator before reheating gently.
Does this soup work for different seasons?
Yes. You can easily swap vegetables based on what is in season while keeping the same roasting and blending method.
Conclusion
Roasted veggie soup is a dependable, nourishing recipe that fits easily into everyday cooking. With simple ingredients and a straightforward method, it delivers deep flavor without unnecessary complexity. Whether enjoyed fresh, reheated for lunch, or stored for later, this soup offers comfort, balance, and flexibility in every bowl. It is a recipe you can confidently return to throughout the year.
Recipe Card
Author: Isaac Blogger
Description
A creamy roasted veggie soup made with oven-roasted vegetables, beans, and herbs. Nourishing, comforting, and perfect for meal prep.
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Servings: 4
Method: Roasting and Blending
Cuisine: American
Before You Begin
Preheat and prepare your cookware as needed. Cooking times and results may vary depending on your equipment and ingredients.
Ingredients
3 tablespoons 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 tablespoons olive oil
Salt, chili flakes, oregano, thyme
1.5 cups butter beans
1 cup fresh basil
2.5 cups vegetable broth
Instructions
Preheat oven and soak sunflower seeds.
Roast for 35–40 minutes, or until the vegetables are fork-tender and lightly caramelized and garlic with oil and seasoning until tender.
Blend roasted vegetables with beans, seeds, basil, and broth until smooth.
Simmer briefly, adjust seasoning, and serve warm.
Nutrition (Approximate)
Calories: 215
Protein: 8 g
Carbohydrates: 34 g
Fat: 7 g
Fiber: 9 g
Nutrition values are estimates only and may vary based on ingredient brands, measurements, and preparation methods.
(
