Fresh, Small-Batch Nutrition for Better Health & Performance

Roasted Carrot Soup Recipe

1 pound carrots (or any hard squash, roots or tubers work great!)

1/2 onion (we like red, but any kind will do)

1 clove garlic

2 stalks celery

8 ounces white beans (canned beans are fine)

2 sprigs fresh parsley (flat or curly is fine)

1/2 teaspoon smoked paprika

1/2 teaspoon turmeric

1 teaspoon kosher salt

1/4 tsp cracked black pepper

olive oil

2-3 cups veggie stock (water will also work fine)


Preheat oven to 375 degrees.

Cut end of carrots off but do not peel.

Rough chop carrots, celery and onion and place on large sheet tray. Add 3-4 tablespoons of olive oil and all dried spices. Mix thoroughly and roast in oven until carrots are soft. This will take a solid 30 minutes. I usually stir everything back up after 15 minutes. It could take up to 45 minutes, depending on your oven. The soup is better if there is browning on the veggies.

Once the carrots/veggies are soft, add them to the blender with enough liquid (stock or water) to keep your blender going and the soup to become a smooth fluid viscosity. If it is too thick, add more liquid. You should also add the garlic and fresh herbs, 1/4 cup of olive oil and beans at this point. When you have the blender on, be sure to keep it running for at least 2-3 minutes each time to make sure the soup is fully pureed. Most people only leave it running for 30 seconds to a minute. This is not nearly enough time to extract all of the starch and smooth things out. This is the biggest error home cooks make with purees. That and not roasting the veggies long enough.

Pour the soup into a large pot or container each time you puree another batch. Once all of the soup is pureed and in one container, combine thoroughly. Taste the soup to adjust seasoning. Depending on the carrots, you may need to add more stock to thin it out. 

This recipe was shared with us by Kelly Bailey Newlon, co-founder of Real Athlete Diets. RAD creates delicious performance-oriented food and brings it to you. Using the best ingredients is paramount to RAD. It uses locally grown, organic produce and protein to feed its clients. If you are lucky enough to live in Boulder, CO you can order individual meals from RAD via its website. You can also find RAD traveling around the country to feed folks at races, athlete camps, clinics and workshops. 

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