Maple Roasted Carrot Soup
This Maple Roasted Carrot Soup never fails to warm us up. A velvety blend of syrup-coated roasted carrots, spicy chilli and punchy ginger, there’s no shortage of comforting, autumnal goodness in every spoonful. Bring on the crusty bread!
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NutritionPer Serving
- Calories150
- Carbs26g
- Protein2.3g
- Fat1.6g
- Saturates0.4g
- Sugars23g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
It’s time to crack out the tupperware and make some room in your freezer…this Maple Roasted Carrot Soup is an absolute dream to batch-cook. Thick and hearty, it’ll warm you right up on chillier days.
To get the most intense, deliciously sweet flavour from our carrots, we’ve oven-roasted them until soft and golden in a glaze of maple syrup, before they’re blended with the rest of our gorgeous ingredients.
While we’ve stirred in plenty of punchy ginger and chilli to turn things up a notch, there’s nothing to stop you turning down the heat if you’d prefer a milder soup. Simply add less or more to suit your taste buds!
Our top tip? When your soup is smooth and piping hot, don’t forget to serve with a slice or two of wholemeal bread – there’s no better way to wipe your bowl clean.
What diets is this Maple Roasted Carrot Soup suitable for?
Maple Roasted Carrot Soup is suitable for dairy-free, vegetarian and vegan diets.
It can be enjoyed on gluten-free diets too, as long as you substitute the vegetable stock cube for suitable gluten-free alternatives.
If you’re cooking for people with allergies, be extra careful when checking ingredients and preparing food!
Do you need any special ingredients to make Maple Roasted Carrot Soup?
You don’t need any special ingredients to make this simple nutritious soup.
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‘Nice and easy to make on a Sunday evening ready for lunches for the week ahead.’
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We used a stick blender to blitz our ingredients into a thick, smooth soup.
You’ll need a durable baking tray for roasting your veg until softened.
How many calories are in this Maple Roasted Carrot Soup?
There are 150 calories per portion in this Maple Roasted Carrot Soup, which means it falls into our Everyday Light category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment!
This Maple Roasted Carrot Soup is perfect if you’re following a calorie-controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Preheat the oven to 180°C.
Step 2
Scatter the carrots onto a baking tray and spray with low-calorie cooking spray. Place in the oven and roast for 30-40 minutes, until the carrots are just soft and browning at the edges.
Step 3
Drizzle over the maple syrup and season well with a good pinch of salt. Return to the oven for a further 10 minutes. The carrots should be tender, golden and sticky.
Step 4
Spray a saucepan with low-calorie cooking spray and place over a medium heat. Add the onions and gently fry for 6-8 minutes until golden and soft.
Step 5
Add the garlic, ginger and chilli and cook for another minute.
Step 6
When the carrots are cooked, add them to the pan, along with the stock and bring to the boil. Reduce the heat, and simmer for 10 minutes to allow the flavours to mingle.
Step 7
Remove from the heat and carefully blitz with a hand blender until smooth. Squeeze in the lemon juice and season with salt and black pepper, if required. If the soup is too thick, you can add a little extra water until it reaches a consistency you like.
Step 8
Serve and enjoy with a slice of crusty bread!
What could I serve with this Maple Roasted Carrot Soup?
This soup makes for a gorgeous lunch all on its own, with a slice or two of wholemeal crusty bread to help you mop up every last drop. If you’re feeling really hungry, try it with any of these slimming-friendly sides:
How do you know when Maple Roasted Carrot Soup is cooked?
You’ll know this soup is ready when it’s all blended until smooth, and piping hot throughout. The carrots will need to be softened until golden and brown, before blending, for around 30-40 minutes.
Here in the UK, the standard advice is to cook food until it has reached 70°C and maintained that temperature for 2 minutes. This is to keep you and your family safe.
How long can you keep Maple Roasted Carrot Soup in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Maple Roasted Carrot Soup in the fridge for roughly 3 days or so.
Can I freeze Maple Roasted Carrot Soup?
Yes, you can! Our Maple Roasted Carrot Soup is batch-cook friendly. Please just remember to do the following, before freezing;
- Freeze in batches as soon as it is cold enough.
- Use containers or bags that are suitable for freezing.
Make sure you label your freezer-safe containers with the name of the recipe and the date, so you don’t lose track.
How do I reheat Maple Roasted Carrot Soup?
To reheat from chilled, place a portion of soup in a microwave-safe container with a loose-fitting lid and heat for 4-7 minutes, until piping hot throughout.
When cooking soup from frozen, allow it to defrost thoroughly. Heat in the microwave covered with a loose-fitting lid for 3-5 minutes, and then give the mixture a good stir. Cook for a further 5-7 minutes until piping hot.
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Maple Roasted Carrot Soup
Bring on the crusty bread! This slimming-friendly Maple Roasted Carrot Soup never fails to warm us up with intense sweet and spicy flavours.
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Prep Time
15 MINS
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Cook Time
1 HR
- KCals 150
- Carbs 26G
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Instructions
- Preheat the oven to 180°C.
- Scatter the carrots onto a baking tray and spray with low-calorie cooking spray. Place in the oven and roast for 30-40 minutes, until the carrots are just soft and browning at the edges.
- Drizzle over the maple syrup and season well with a good pinch of salt. Return to the oven for a further 10 minutes. The carrots should be tender, golden and sticky.
- Spray a saucepan with low-calorie cooking spray and place over a medium heat. Add the onions and gently fry for 6-8 minutes until golden and soft.
- Add the garlic, ginger and chilli and cook for another minute.
- When the carrots are cooked, add them to the pan, along with the stock and bring to the boil. Reduce the heat, and simmer for 10 minutes to allow the flavours to mingle.
- Remove from the heat and carefully blitz with a hand blender until smooth. Squeeze in the lemon juice and season with salt and black pepper, if required. If the soup is too thick, you can add a little extra water until it reaches a consistency you like.
- Serve and enjoy with a slice of crusty bread!
Recipe notes
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