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2020-04-30 06:36:05


This soup unintentionally checks all of the boxes: gluten-free, vegan (and thus, vegetarian), paleo, dairy-free. The absolute best part? Today’s carrot soup recipe can be made with just a sheet pan and blender, so clean up is a breeze!



  • 1 and 1/2 lbs medium carrots, trimmed, peeled, sliced lengthwise, and cut into 1-inch pieces
  • 2 medium yellow onions, chopped into 1-inch pieces
  • 2 tablespoons (liquid state) coconut oil or extra virgin olive oil
  • 2 teaspoons ground garam masala (*see note)
  • small pinch of ground cayenne pepper
  • 3/4 teaspoon  salt
  • 1 can (13 or 14 ounces) full-fat coconut milk (or light coconut milk)
  • juice of half a lime
  • freshly ground black pepper
  • microgreens, for garnishing (optional)


  1. Preheat the oven to 425 degrees F (220 C) with a rack in the center position. Line a sheet pan with aluminum foil. Place the carrots and onions on the sheet pan, drizzle with coconut oil (or extra virgin olive oil, if using), ground garam masala, cayenne pepper, and salt. Toss the vegetables with your hands to evenly coat the vegetables. Spread into an even, thin layer.
  2. Roast the carrots and onions until lightly caramelized and very fork tender, tossing them halfway through, about 25 to 35 minutes.
  3. Place the coconut milk (if desired, reserve about 1 - 2 tablespoons for drizzling and garnishing the soup) and 1 and 1/4 cups boiling hot water in a high capacity blender. If using a smaller blender, you may need to do this step in batches. Using the foil, transfer the roasted carrots and onions to the blender. Add the lime juice. Puree until very smooth and creamy. If the soup is too thick, add a few tablespoons of hot water at a time until desired consistency is reached. Season the soup to taste with salt, pepper, and additional lime juice (if desired).
  4. Serve the soup hot from the blender, garnishing with a drizzle of coconut milk, olive oil, and fresh micrograms as desired.


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