Source: Chef Alfredo Oropeza | Category: Soups & Stews

Cream of Roasted Carrot Soup

This silky soup is rich with flavor, while still light and healthy. Roasting the carrots and cauliflower first in canola oil allows the vegetables’ natural sweetness to shine through.

Cream of Roasted Carrot Soup


  • 8 carrots, peeled and chopped into large pieces
  • 1 whole cauliflower, chopped into large pieces
  • 1 white onion, cut into quarters
  • 3 cloves of garlic
  • 2 Tbsp dried thyme 30 mL
  • 1 Tbsp rosemary, finely chopped 15 mL
  • 1/8 tsp salt 0.5 mL
  • 1/8 tsp ground black pepper 0.5 mL
  • 1/4 cup canola oil 60 mL
  • 1/4 cup all-purpose flour 60 mL
  • 3 cups low-sodium chicken stock 750 mL
  • 2 cups 1% milk 500 mL
  • 1/2 cup white wine 125 mL
  • 1/4 cup toasted pistachios, crushed 60 mL


  • 1. Preheat oven to 350 ºF (180 ºC).
  • 2. On baking sheet, place carrots, cauliflower, onion and garlic. Sprinkle with thyme, rosemary, salt and pepper. Pour canola oil over vegetables, toss and cover with foil. Roast in oven for 20 minutes. Remove foil cover and roast for 15 more minutes or until golden color.
  • 2. In large stockpot on medium heat, combine flour, chicken stock, milk and wine. Stir to incorporate flour. Add roasted vegetables. Use immersion blender to blend ingredients until soup has smooth texture.
  • 3. Simmer soup over medium heat, stirring occasionally, for 10 minutes to let flavors blend. Serve hot in bowls or cups and garnish with toasted pistachios.


12 servings

serving size

1 cup (250 mL) soup and 1 tsp (5 mL) pistachios

nutritional analysis

Per Serving

Total Fat6 g
Saturated Fat1 g
Cholesterol5 mg
Carbohydrates14 g
Fiber3 g
Sugars6 g
Protein4 g
Sodium125 mg
Potassium311 mg