Roasted Red Pepper Carrot & Tomato Sheet Pan Soup

The vegan Roasted Red Pepper Carrot & Tomato Sheet Pan Soup is a tasty & comforting meal. This dish has 5 grams of fiber and 180 calories per serving. Takes 55 minutes to prepare this soup, a perfect choice for busy days. It contains red bell peppers, carrots, tomatoes, onion, garlic, olive oil, seasoning, low-sodium vegetable broth, unsweetened vegan milk, lemon juice, and basil. The instructions given to prepare this soup are very simple and clear. We may pair this dish with garlic herb bread, simple green salad, toasted pita bread, garlic green beans, basil, or steamed broccoli. Store this vegan Roasted Red Pepper Carrot & Tomato Sheet Pan Soup in the container for 4 days.

STATS:

• Total Time: 55 minutes
• Calories: 180 kcal
• Serving Size: 1½ cups
• Cook Time: 40 minutes
• Diet: Vegan
• Cuisine: Mediterranean
• Serving: 4
• Course: Soup
• Preparation Time: 15 minutes

EQUIPMENT:

• Large sheet pan
• Baking paper
• Chef’s knife
• Cutting board
• Measuring cups
• Spatula
• High-speed blender
• Large saucepan
• Ladle
• Measuring spoons
• Serving bowls

INGREDIENTS:

• 3 medium red bell peppers
• 1 tsp smoked paprika
• Half tsp salt
• 3 medium carrots
• 1 tbsp fresh lemon juice
• Half tsp ground cumin
• 4 medium ripe tomatoes
• One medium yellow onion
• 1 tsp dried oregano
• Quarter tsp black pepper
• 3 cups low-sodium vegetable broth
• Half cup unsweetened vegan milk
• 2 tbsp olive oil
• Five peeled garlic cloves
• 2 tbsp chopped basil
• Quarter tsp red pepper flakes

INGREDIENT NOTES:

RED BELL PEPPERS:

• They give beautiful color and a natural sweet taste to the soup. Bell peppers get soft and give a deeper taste to the soup after roasting. You may use orange bell peppers as per your preference.

CARROTS:

• We include them to give smooth texture and sweetness to the recipe. Carrots maintain the acidity of tomatoes in the soup. You may use sweet potato as an alternative.

YELLOW ONION:

• It gives a savory taste and sweetness to the dish. We roast the onions to make them soft and slightly caramelized. You may use red onion as another option.

OLIVE OIL:

• Olive oil roasts the vegetables well and keeps them from getting dry. It also adds richness to the soup and makes it flavorful. Avocado oil is a great replacement to use instead.

VEGETABLE BROTH:

• It makes the spoonable soup of the roasted vegetables. This broth gives a savory taste to the dish. You may use low-sodium vegetable stock as another idea.

INSTRUCTIONS:

1. First, preheat the oven to 425°F and cover the pan with baking paper.
2. Cut all the vegetables into equal sizes then place them on the sheet and drizzle olive oil.
3. Sprinkle smoked paprika, oregano, salt, cumin, black pepper, and red pepper flakes.
4. Toss all the ingredients properly and spread one layer of the vegetables on the sheet.
5. Roast the vegetables for 40 minutes and cool them slightly.
6. Blend the roasted vegetables and vegetable broth in the high-speed blender to make a smooth mixture.
7. Add vegan milk and blend again, then put the soup in the saucepan pan.
8. Include lemon juice and adjust the seasoning as per your preference, then warm the soup for five minutes at medium-low flame.
9. Lastly, include the soup in the bowls then garnish with smoked paprika and basil.

SERVING SUGGESTIONS:

BREAD & TOAST:

• Garlic Herb Bread
• Whole-Grain Toast
• Vegan Sourdough
• Toasted Pita Bread
• Rosemary Focaccia

SALADS:

• Mediterranean Chickpea Salad
• Simple Green Salad
• Cucumber Tomato Salad
• Vegan Greek Salad
• Avocado Cucumber Salad

SANDWICHES:

• Vegan Grilled Cheese Sandwich
• Roasted Vegetable Sandwich
• Avocado Tomato Sandwich
• Vegan Hummus Sandwich
• Crispy Tofu Sandwich

SIDES:

• Roasted Potato Wedges
• Garlic Green Beans
• Herb-Roasted Zucchini
• Steamed Broccoli
• Crispy Brussels Sprouts

TOPPINGS:

• Fresh Basil
• Fresh Parsley
• Vegan Parmesan
• Toasted Pumpkin Seeds
• Homemade Croutons

TIPS:

• Evenly cut the vegetables roast evenly at the same time.
• Do not include too many vegetables on the sheet so they roast well without steaming.
• Roast the vegetables till the edges get brown, so you get a deeper taste in the soup.
• Include more vegetable broth if you want a thinner soup, or blend extra roasted vegetables for a thicker consistency.

STORAGE INFORMATION:

FRIDGE:

• Place the soup in the container and store for four days.

FREEZER:

• Cool the soup, then freeze in the box for three months.

FAQs:

Can I blend the ingredients in the immersion blender?

• Yes, you may put the roasted vegetables and broth in the deep pot and blend directly with an immersion blender until the mixture gets smooth.

How to make this soup creamier?

• You may add extra vegan milk or blend a small amount of white beans to make the dish creamier.

Can I make this dish earlier?

• Yes, you may prepare this soup in advance and refrigerate till needed to serve.

How can I make this soup spicy?

• You may add red pepper flakes, cayenne pepper, or chili powder to add spice to the dish.

Can I make this soup without using oil?

• Yes, just roast the vegetables without oil and lightly coat them with vegetable broth for an oil-free version.

NUTRITIONAL INFORMATION:

Fiber: 5 g

Calcium: 70 g

Net carbs: 24 g

Iron: 2 g

Total carbs: 29 g

Calories: 180 kcal

Vitamin A: 10,800 IU

Protein: 4 g

Sodium: 420 g

Potassium: 850 g