Roasted Carrot Soup

Why are carrots important for the immune system?
Carrots offer a plentiful amount of beta carotene which our body, through a series of events, turns into Vitamin A. Vitamin A creates cells known as T-cells which pride themselves in the job of destroying bad viruses that enter the body. By eating carrots, amongst pumpkin and sweet potato in the winter, you are helping boost your immune
system and providing yourself with a healthy meal when the weather gets cold.

What other important ingredients are in this soup?
This soup has onion, garlic and lime. Onion helps with anti congestion while garlic helps with antibacterial properties helping your immune system fight viruses.

Ingredients for soup:

  • 800g carrots
  • 1 large parsnip
  • 1 large onion
  • 1 tablespoon peanut oil
  • 2 teaspoons maple syrup
  • 2 teaspoons ground cumin
  • Pinch of chilli flakes
  • 1 litre vegetable stock
  • Coriander leaves, to garnish
  • Unsalted roasted peanuts, to serve

Ingredients for topping:

  • 25g coriander leaves
  • 5g mint leaves
  • 1 small garlic clove
  • 2 tablespoons unsalted roasted peanuts
  • 1 tablespoon lime juice, or to taste
  • 80ml peanut oil


  1. Preheat oven to 180 degrees C.
  2. Line the baking trays with baking paper.
  3. Trim carrots and parsnips.
  4. Scrub carrots, cut them half ways in length.
  5. Peel the parsnips and cut half ways in length.
  6. Spread carrot, onion (chopped) and parsnip on trays.
  7. Drizzle them with peanut oil and toss them to coat.
  8. Sprinkle with maple syrup, cumin and chilli flakes, and season with salt and freshly ground black pepper.
  9. Roast for 30-35 minutes until vegetables are soft and browned. Set aside.
  10. Whiz the coriander, mint, garlic and peanuts in food processor until finely chopped. With the motor running still, add the lime juice and peanut oil in a thin, steady stream until combined.
  11. Transfer to a bowl and season to taste.
  12. Transfer roasted vegetables and remaining baking juices into processor and blend until smooth. Transfer mixture to a large saucepan and stir in stock and water (to bring to a desired consistency). Bring to a boil over medium heat and reduce heat bringing to a simmer for 5 minutes.
  13. Ladle soup into bowls and garnish with pesto, coriander and peanuts serving immediately.

Made too much soup?
Put your soup into a plastic container, once fully cooled, and place in freezer. This would be good up to 3 months. When frozen, heat in a saucepan until fully heated and enjoy.


By: Caroline Griffiths and Vicki Valsamis