With just a few simple ingredients, an easy method (that lends itself well to making the recipe ahead!), and a creamy yet dairy-free end result, this Roasted Carrot Soup is a perfect family dinner to share with the kids.

Creamy Carrot Soup

I’m all for serving up veggies in new ways because you just never know what might work with kids. This Carrot Soup is one I like to make when the weather is damp and dreary, and when I’m in the mood for some nutritious comfort food. It’s easy, flavorful, and fun to serve to the kids in a few different ways.

This creamy soup can be served as a standalone vegetarian meal or as a side dish. It’s one of our favorite soups for kids.

I like to share this with kids from babies on up, so read on to learn a few different ways you can serve soups to kids.

(You may also like my Red Lentil Sweet Potato Soup and my Black Bean Soup.)

Ingredients You Need

To make this recipe you’ll need to have the following ingredients on hand and ready to go.

• Carrots: I’m using whole carrots here, but you could start with a bag of shredded carrots to make this a little easier if you’d like.
• Onion: Any variety of onion works. I typically use white or yellow onion in soups like this.
• White beans: White cannellini beans add protein, fiber, and creaminess to this vegan soup. I use canned beans to make this recipe easy.
• Reduced-sodium chicken or vegetable stock: You can use any type of stock or broth here. You can also use my homemade Vegetable Broth.
• Salt and optional spices such as turmeric, cumin, and/or ginger.

TIP: Scroll down to see the full recipe at the bottom of this post.

Step-by-Step Directions

Here’s an overview of the process involved in making this recipe so you know what to expect. Scroll down to the end of this post for the full recipe, including the amounts and the timing.

1. Chop the vegetables.
2. Saute until soft in a pan with olive oil.
3. Drain and rinse the beans.
4. Blend the vegetables with the stock and the beans until smooth.

Serving Suggestions

We like it with crackers and fruit or veggies or Cornbread Muffins. It’s fairly versatile, so you can serve it with other sides like toast, pita bread, naan, or any other carb that your kids might like!

Tips for Serving Soup to Kids

Some kids love soup, and some aren’t so into it. You can serve it a few different ways if the first way doesn’t fly. Try it in a bowl like normal soup would be served. Or, serve a small amount on a divided plate as a dip for crackers or bread. Or, try a small amount in a little open cup so the kids can drink it. You could even try it in a small reusable pouch or stir it into some pasta as a sauce. There’s no one right way!

TIP: Set some aside for a baby before you add salt. It’s a perfect puree for a little one.

Vegan Carrot Soup

Beans in the soup help to make it both naturally creamy and filling, without relying on cream or dairy for the smooth texture—which is great for all of those families out there dealing with dairy intolerances.

How to Store

Store any leftovers in an airtight container in the fridge for up to 5 days. Or, freeze in a freezer container and store for up to 12 months.

Best Tips for Success

• Cook the vegetables until they’re very tender so they blend smoothly.
• Season to taste with salt as the saltiness of stock can vary widely.
• Try serving it as a dip, in a little cup, or tossed with pasta if your kids haven’t liked soup in bowls in the past.
• Add an optional flavor enhancement if desired.

I’d love to hear your feedback on this recipe, so please chime in below to share!

• Peel and chop the carrots and onion.

• Add the olive oil to a medium pan set over medium heat. When warm, add the carrots and onion. Stir to coat. Cover and cook for 10-12 minutes or until soft.

• Drain the beans in a colander and rinse with water.

• Add the vegetable mixture, beans, and broth to a blender. Blend until very smooth. Return to the pan and heat through.

• (If you have an immersion blender, add the beans and broth to the pan or pot and blend until smooth.)

• Season to taste with salt and optional spices. Serve warm.

• Store any leftovers in an airtight container in the fridge for up to 5 days. Or freeze in a freezer container for up to 12 months.
• Cook the vegetables until they’re very tender so they blend smoothly.
• Try half carrots and half butternut or other hard winter squash as a variation.
• Season to taste with salt, as the saltiness of stock can vary widely.
• Try serving it as a dip, in a little cup, or tossed with pasta if your kids haven’t liked soup in bowls in the past.
• Add an optional flavor enhancement if desired. Try ¼ teaspoon Chinese five-spice powder OR ½ teaspoon cumin OR top with Parmesan cheese.
• Add a little creaminess with a small can of coconut cream.

Calories: 246kcal, Carbohydrates: 39g, Protein: 14g, Fat: 6g, Saturated Fat: 1g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Sodium: 456mg, Potassium: 1109mg, Fiber: 9g, Sugar: 8g, Vitamin A: 21384IU, Vitamin C: 9mg, Calcium: 132mg, Iron: 4mg

This post was first published February 2018.