This roasted vegetable soup is filled with nutritious vegetables and so darn delicious. Made with a medley of vegetables, it has levels of flavor that give you a hearty, filling, tasty bowl of soup.
Why Roast Vegetables For Soup?
I know what you’re thinking; why roast the vegetables when you can boil them? In short, the answer is flavor. While boiling vegetables is quicker than roasting them, roasting them creates a unique flavor that cannot be produced by boiling them.
Roasting the vegetables allows them to caramelize and develop a slightly sweet flavor. In addition to this, the vegetables also develop a charred exterior which adds a smoky element to the soup.
The only drawback of roasting vegetables is the shrinkage. Vegetables are filled with a ton of water, which means a significant portion of that water will be lost during the roasting process. However, the intensified flavor of the vegetables is an even trade.
What Are The Best Vegetables To Roast For Soup?
There aren’t many vegetables that are not suitable for roasting or making soup. However, when it comes to roasting vegetables for this soup, you must choose vegetables whose flavor will be enhanced by roasting them and vegetables that pair perfectly together when blended together.
Considering these 2 factors, we choose to use sweet potatoes, red bell peppers, carrots, onions, and garlic. Although this combo is the best, you can easily substitute acorn or butternut squash in place of sweet potatoes. You can also replace sweet potatoes with pumpkin if you lead a low-carb lifestyle.
Additionally, you can also use yellow, orange, or green bell peppers instead of red bell peppers or use red onion or shallots in place of the white onion. Most substitutions will work, however, do not develop crazy combinations such as pumpkin and Brussel sprouts since it will considerably alter the roasted vegetable soup’s flavor.
Orange Vs. White Sweet Potatoes
Most people are only aware of two types of sweet potatoes: white and orange. White sweet potatoes feature a golden skin, crumbly texture which transforms into a creamy consistency when cooked.
On the other hand, orange sweet potatoes have a copper skin that hides an orange interior that is soft when cooked and boasts a sweet flavor. Orange sweet potatoes are the sweet potatoes most people are used to eating.
Like carrots, sweet potatoes come in many different variations. Sweet potatoes can have white, red, yellow, brown, or purple skins, while thier flesh can be purple, yellow, white, or orange.
Most types of sweet potatoes feature tapered ends and are usually the same size and shape. Unlike starchy potatoes, sweet potatoes are a low-calorie option that’s loaded with fiber, making them a popular ingredient.
Sometimes foods don’t live up to thier name. For example, have you ever tasted sweetbreads? There is nothing sweet or bread-like about them. Sweetbreads are pieces of the thymus gland and pancreas from veal or lamb that are blanched, then fried, grilled, or braised.
In contrast, orange sweet potatoes actually live up to the sweet in sweet potatoes as they boast a sweet, robust flavor. Compared to orange sweet potatoes, white sweet potatoes have a drier, crumblier consistency than thier orange counterparts and are not as sweet as orange sweet potatoes.
White sweet potatoes also can mimic the appearance of traditional starchy potatoes. In addition to this, white sweet potatoes contain fewer nutrients than orange sweet potatoes. However, they are still healthier than starchy potatoes like russet potatoes.
Health Benefits Of Sweet Potatoes
Although they are naturally high-carb foods, sweet potatoes are an excellent choice if you have diabetes. Because they contain healthy amounts of fiber, it decreases the rate of digestion, which reduces the food’s glycemic index.
Thus, consuming sweet potatoes will not directly impact your blood glucose levels, which allows you to manage your blood sugar. In addition to this, sweet potatoes also contain bioactive carbohydrates, proteins, lipids, carotenoids, anthocyanins, conjugated phenolic acids, and minerals. This diverse range of nutrients allows sweet potatoes to exhibit anti-inflammatory, anti-oxidative, anti-tumor, anti-diabetic, anti-microbial, hepatoprotective, anti-obesity, and anti-aging properties.
Health Benefits Of Carrots
Like sweet potatoes, carrots also contain a diverse range of nutrients. By now, everyone has heard time and time again that carrots are associated with great eyesight.
However, carrots contain a unique blend of three flavonoids: kaempferol, quercetin, and luteolin. In addition to this, they also contain bioactive polyacetylenes, such as falcarinol and falcarindiol. Falcarinol is particularly important as it is the most bioactive phytochemical of carrot polyacetylenes. It is believed to arouse cancer-fighting mechanisms in the human body.
Furthermore, carrots contain carotenoids, minerals, flavonoids, and vitamins. Carotenoids, polyphenols, and vitamins found in carrots serve as antioxidants, anticarcinogens, and immunoenhancers. Moreover, carrots have also been reported to exhibit anti-diabetic, cholesterol, and cardiovascular disease risk reductions, as well as anti-hypertensive, renoprotective, and wound healing properties.
Roasted Vegetable SoupCourse: Dinner Recipes, Gluten-Free, RecipesCuisine: Gluten-FreeDifficulty: Easy
2 medium sweet potatoes peeled, chopped
3 carrots sliced into 1 1/2-inch pieces
1 onion roughly chopped
3 cloves garlic
2 red bell peppers roughly chopped
1 teaspoon Italian seasoning
1 teaspoon dried basil
2 tablespoons olive oil
2 cups water or chicken broth
1 teaspoon salt
2 tablespoons honey
3 tablespoons coconut milk
- Program your oven to 425°F.
- Place the sweet potatoes, carrots, onions, garlic, bell peppers, Italian seasoning, basil, and olive oil onto a parchment-lined cookie sheet and toss to combine.
- Roast the sweet potatoes for 15 minutes, then turn them over and cook them for another 10-15 minutes until the sweet potatoes and carrots are tender.
- Place the roasted vegetables into a pot along with the water or chicken broth and heat it over a medium-high flame for 5-8 minutes until the roasted vegetable soup starts to boil.
- Place the roasted vegetable soup into a blender and blend it into a smooth puree.
- Stir in the honey, then divide the roasted vegetable soup between 3 bowls and top with one tablespoon of coconut milk.
- Serve and enjoy!
- NUTRITION: Calories: 245 | Carbohydrates: 35.1g |Protein: 5.4g | Fat: 10.6g | Saturated Fat: 3.6g | Cholesterol: 0mg | Sodium: 1035mg | Potassium: 674mg | Sugar: 18.4g | Vitamin D: 0mg | Calcium: 58mg | Iron: 1mg
- NUTRITIONAL INFO DISCLAIMER: The nutritional values presented above are only estimates. I don’t have a medical background, nor am I a registered dietitian or certified nutritionist. Therefore, nutritional information shown on foodandmoodcreations.com should only be used as a general guideline.