Never miss a recipe! Subscribe Here

  • About
  • Contact
  • Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Cotter Crunch

Cotter Crunch

Delicious Healthy Gluten Free Recipes

  • All Recipes
    • By Diet
      • Dairy-Free
      • Egg-Free
      • Gluten-Free
      • Grain-Free
      • Low-Carb
      • Nightshade-Free
      • Nut-Free
      • Vegan
      • Vegetarian
      • Whole30
    • By Type
      • Breakfasts
      • Casseroles
      • Condiments
      • Desserts
      • Drinks
      • Main Dishes
      • Sides & Salads
      • Snacks & Appetizers
      • Stews & Soups
    • By Method
      • Air Fryer
      • Blender
      • Instant Pot
      • No-Bake
      • Oven
      • Slow Cooker
      • Stovetop
    • Quick Meals
    • With Video
  • Meal Plans
  • Shop
  • Start Here
    • Gluten-Free Eating
    • More Diet Guides
      • Autoimmune Protocol
      • Anti-Inflammatory
      • Vegan
      • Vegetarian
      • Whole30
  • Cookbooks
  • Search
Home › Recipes › By Type › Stews and Soups
5 Comments

Cumin Roasted Root Vegetable Soup

Avatar photo

by Lindsay Cotter Posted: January 20, 2022

Dairy-FreeEgg-FreeGluten-FreeGrain-FreeVeganWhole30
Jump to Recipe

Loaded with vegetables and warm spices, this Cumin Roasted Root Vegetable Soup is a perfect veggie-filled soup even your kids will love! Full of flavor, it’s quick to make, perfect for meal prep, and versatile to fit all your dietary needs. Prepare a big batch for easy meals all week long! Vegan. 

a blue bowl of root vegetable soup topped with curshed nuts and herbs with two spoons on the side

Welcome to Part 2 of our healing spices week! This Cumin Roasted Root Vegetable Soup is part of our Restorative Health Series, meaning it’s made with anti-inflammatory spices and nutrient-rich vegetables to nourish the body.

Ravenous for Roots

Do you eat roots? I try to include a variety in my diet every week! Now, before you think I’m too crazy. I don’t mean the thick kinds that hold trees in place. Instead, think more along the lines of vegetables such as carrots, sweet potatoes, parsnips, and beets! In my opinion, these ingredients are extra delicious in comfort food recipes like Turkey Sweet Potato Chili, Creamy Vegan Tomato Soup, and my Easy Beef Stew!  Are we on the same page now? After all, who doesn’t love a good sweet potato tot? Especially when you realize that sweet potatoes and other root vegetables are full of vitamins, nutrients, and fiber! 

So, to give these foods the appreciation I feel they truly deserve, I created this Cumin Roasted Root Vegetable Soup to not only enhance but show off their flavors with an easy vegetable soup that is both kid-friendly and quick-to-make. I didn’t stop there, though!

I also included healing spices such as cumin, garlic powder, and smoked paprika to help reduce inflammation, improve your immunity, and more. Sounds too good to be true, doesn’t it? I promise, it’s not! Keep reading to learn everything you’ll need to know to make this recipe.  

What Are Root Vegetables?

Simply put, root vegetables are vegetables that grow underground and are located at the base of a plant. Although referred to as roots, some of these vegetables are actually bulbous growths that are used by the plants to store nutrients. (Source)

a sweet potato, three carrots, two parsnips, and a yam
tray of sliced beets and carrots, overhead shot, with spices in bowl next to it.

Given that these parts of the vegetables store nutrients for the plant, consuming them delivers immense dietary benefits for humans. Examples of root vegetables include fennel, onions, water chestnuts, beets, carrots, parsnips, sweet potatoes, potatoes, and yams. 

Health Benefits 

As a whole, root vegetables have been shown to reduce the risk of cancer, improve heart health, and reduce inflammation. (Source) However, each vegetable contains varying amounts of different vitamins and minerals, making their specific nutritional benefits different. For this article, we’re going to dive into the specific veggies used in this Root Vegetable Soup! 

  • Parsnips – Parsnips are high in fiber, potassium, folate, and vitamin C. As a result, they can help decrease the risk of high cholesterol, diabetes, improve energy levels, and more.
  • Sweet Potatoes – Sweet potatoes are one of the best sources of vitamin A! They’re also rich in potassium, vitamin B5, vitamin C, and antioxidants such as carotenoids. They help fight free radicals in the body, reduce inflammation, and boost your immune system. 
  • Beets – Beets are rich in antioxidants, vitamin A, vitamin C, folate, and manganese. As a result, they can be used to fight inflammation, reduce the risk of cancer, and improve digestion. Some reports have even shown that they may be beneficial to improving athletic performance! 
Pro Tip

Note: We did not use beets while making this recipe, but they are vibrant, nutrient-dense, and definitely worth throwing in the pot! 

  • Carrots – Carrots are a great source of vitamin A, B vitamins, vitamin K, and potassium. Consuming them in your diet may help lower cholesterol, improve eye health, and reduce inflammation. 

No More Plain Jane Vegetable Soup 

Unlike some soup recipes that have complicated steps and take all day to make, this vegan root vegetable soup comes together quickly and contains simple ingredients and spices that create incredible flavor with ease! 

a closeup side shot of cumin roasted root vegetable soup in a blue bowl wopped with red pepper flakes, crushed nuts, and fresh herbs with a spoon in it

How to Add Flavor with Spices

Adding spices like those included in this soup is an underrated way to enhance the flavor of any recipe, especially soup! Ranging in flavors from sweet, salty, sour, bitter, and umami, spices can be combined in thousands of ways to enhance the natural flavors of foods, creating new tastes that would not be experienced without them. Just a dash can transform a dish while also providing beneficial nutrients, depending on which spices you use!

Pro Tip

Did You Know? In addition to providing their own benefits such as the ability to reduce inflammation, boost immunity, improve digestion, and more, studies have shown that spices like those used in this root vegetable soup can also enhance the bioavailability of vitamins and nutrients in fruits and vegetables. (Source)

More than Meets the Eye – The Health Benefits of Spices

Of course, we’re adding spices to this vegetable soup to make it extra tasty. However, I carefully selected specific spices including cumin and paprika to boost the nutritional value of this recipe and help reduce inflammation, improve cholesterol levels, reduce blood pressure, fight cancer, and more! 

How to Make Spiced Root Vegetable Soup 

close up image of roasted potatoes, parsnip, and carrot chunks
roasted potatoes, carrots, and parsnips in a large pot
  • Preheat. To begin, preheat the oven to 425 degrees Fahrenheit.
  • Roast. While the oven heats, toss chopped and prepared root vegetables in 2 tablespoons of oil, cumin, salt, and pepper, and add them to a baking sheet. Place them in the oven for 15-20 minutes or until the vegetables are tender but not thoroughly cooked.
  • Sauté. Sauté the onion and garlic in 2 teaspoons of oil in a large pot/dutch oven over medium heat for about 2 minutes or until they are fragrant. Then, add the roasted vegetables and broth, and bring the ingredients to a boil. 
a pot of potatoes, parsnips, and carrots for root vegetable soup with a woman pouring broth into it
  • Cook. Once boiling, cover the pot and cook the ingredients on medium-high heat for 5-10 minutes or until the vegetables are very soft.
  • Blend. Once the vegetables are cooked, allow the ingredients to cool. Then, transfer them in batches to a blender, and blend until smooth before returning the soup back to the pot/dutch oven. Add nut butter (or butter) to the mixture, and blend again. 

    Note – No Blender? No Problem! Use an immersion blender to puree the mixture. Just be sure to use a large pot to prevent splatter. Or, wear an apron. 😉
an overhead image of potatoes, parsnips, and carrots, and broth in a blender for root vegetable soup
an overhead image of blended root vegetable soup in a blender
Swap

Foodie Swap: For a creamy vegetable soup option with a slightly silkier taste, substitute the nut butter with regular butter or dairy-free butter. 

  • Simmer. Stir in additional cayenne or chili powder, non-dairy milk, salt, and pepper, and simmer the ingredients for 5-10 minutes or until they are creamy and well-combined. 
a pot of roasted root vegetable soup with a woman's hand pouring a measuring cup filled with non-dairy milk into it
a pot of roasted root vegetable soup topped with crushed nuts, red pepper flakes, and herbs being stirred with a wooden spoon

Storage Options

This root vegetable soup is great for meal prep because it stores easily and lasts a long time! Soup made with chicken broth can be kept in the fridge for up to 4 days while soup made with vegetable broth will last up to 5 days. 

Pro Tip

Meal Prep Tip: Portion out individual heat-safe jars or containers for single-serving portions that can be taken on the go!

Freezer Option: Or, let your soup cool completely, and store it in an airtight container in the freezer for up to 6 months.

The Perfect Pair – What to Serve with Root Vegetable Soup 

two hands holding a white bowl of roasted root vegetable soup topped iwth crushed nuts, chili pepper flakes, and herbs

Personally, I think this recipe is hearty and filling enough to serve as a complete meal. However, it also makes for a great side or appetizer! Try serving it with a fresh salad and homemade crackers. Or, pair it with a protein source such as Lamb Chops or a yummy sandwich. 

Print
clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
overhead image of a blue bowl filled with root vegetable soup topped with red chili flakes, crushed nuts, and fresh herbs with two spoons on the side

Roasted Root Vegetable Soup (Vegan)


★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

No reviews

  • Author: Lindsay Cotter
  • Total Time: 52 minutes
  • Yield: 4 –5 servings 1x
  • Diet: Vegan
Print Recipe
Pin Recipe

Description

Full of vegetables and quick to make, this Cumin Roasted Root Vegetable Soup is the perfect comfort food recipe for easy meals you’ll love!


Ingredients

Units Scale
  • 1 ¼ pounds root vegetables (parsnips, sweet potatoes, and/or beets), peeled and diced (See notes)
  • 2 large carrots (150 grams), peeled and diced
  • ¼ cup olive oil, divided
  • 1 ½ – 2 teaspoons cumin
  • ½ teaspoon garlic powder
  • ¼ teaspoon kosher or sea salt
  • ⅛ teaspoon black pepper
  • ¼ teaspoon smoked paprika
  • ½ cup onion, diced
  • ½ teaspoon minced garlic (or 2 cloves)
  • 3 ½ – 4 cups (475 to milliliters) chicken broth or vegetable broth (See notes)
  • Optional: 2-3 Tablespoons creamy nut butter or unsalted butter
  • ¼ – ½ teaspoon chili pepper flakes
  • Optional: ¼ – ½ teaspoon cayenne
  • 1 cup light coconut milk, unsweetened non- dairy milk, or non-dairy cream
  • Sea Salt/Pepper to taste
  • Optional toppings: crushed nuts, red pepper, herbs

Instructions

  1. Preheat the oven to 425 degrees Fahrenheit, and line a baking sheet with parchment paper.
  2. Toss the prepared and chopped carrots and parsnips/potatoes in 2 Tablespoons of olive oil, cumin, salt, and pepper.
  3. Add the vegetables to the prepared baking sheet. Let them roast for 15-20 minutes (flipping halfway through) or until the potatoes are tender but not fully cooked, .
  4. Heat 2 teaspoons of olive oil in a large pot or Dutch oven over medium heat. Add the onion and garlic, and sauté for 2 minutes or until they are fragrant.
  5. Add the roasted vegetables and broth to the pot, and bring the ingredients to a boil. Once boiling, cover the pot, and reduce the heat to medium or medium-high for 5-10 minutes or until the vegetables are soft.
  6. Allow the soup to slightly cool, and add it to a high-speed blender in batches to puree. (See notes)
  7. Once smooth, add the nut butter (or unsalted butter) to the blender, and blend again.
  8. Transfer the ingredients back to the pot, and stir in chili powder, cayenne (if using), non-dairy milk, salt, and pepper.
  9. Let the ingredients simmer for 5-10 minutes or until they are creamy and well-combined.
  10. If using, add the optional toppings (crushed nuts, herbs, red pepper flakes), and enjoy!

Notes

Feel free to use one type of root vegetable or a combination of them.

The amount of broth used will need to be adjusted depending on the vegetables used. For thinner soup, add more broth.

No blender? Use an immersion blender to puree the mixture in the pot instead. Make sure to use a large pot or stock pot to prevent splatter.

  • Prep Time: 10 minutes
  • Cook Time: 42 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American

Nutrition

  • Serving Size: 1 bowl
  • Calories: 270
  • Sugar: 7.6 g
  • Sodium: 688.3 mg
  • Fat: 20.1 g
  • Saturated Fat: 5.5 g
  • Carbohydrates: 19.6 g
  • Fiber: 4.1 g
  • Protein: 5.8 g
  • Cholesterol: 0 mg

Keywords: soup, root vegetables, vegetables, vegan, vegetarian, comfort food

We have a new cookbook!

Allergy Friendly Recipes for Everyone Around The Table! Pre-order here

This root vegetable soup has quickly become a favorite of mine! I love knowing that not only is it tasty, but it also helps support my health goals through nourishing ingredients. After all, who said being healthy had to be boring? If you make this recipe and enjoy it, I would love it if you let me know in the comments below! 

Cheers, 

LC 

159 shares
  • Share
  • Tweet

Categories: Dairy-Free, Egg-Free, Gluten-Free, Grain-Free, Oven, Stews and Soups, Stovetop, Vegan, Vegetarian, Whole30 Tags: comfort food, dairy free, gluten free, healthy meals, kid friendly, paleo, root vegetable, soup, vegan, vegetable soup, vegetarian, whole30

More recipes you’ll love!

3 bowls of vegan creamy roasted cauliflower soup
Creamy Fennel Roasted Cauliflower Soup (Vegan)
a bowl of curried cauliflower rice soup
Curried Cauliflower Soup with Kale
Overhead view creamy Hungarian soup in pot.
Creamy Vegan Mushroom Soup
three bowls of vegan broccoli cheese soup wtih three spoons on the side and a blue and white striped towel
Vegan Broccoli Cheese Soup (Instant Pot & Stovetop)
Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

  • About
  • Studio
  • Shop
  • Subscribe
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
  • YouTube

Have a question? Use ctrl+f or ⌘+f on your computer or the “find on page” function on your phone browser to search existing comments!

Reader Interactions

Comments

    Rate & Comment Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating ★ 5 Stars ☆ ★ 4 Stars ☆ ★ 3 Stars ☆ ★ 2 Stars ☆ ★ 1 Star ☆

  1. Kristy

    01/26/2022 at 2:37 PM

    Can this recipe be made in the instantpot? If so, how long?

    Reply
    • Avatar photoLindsay Cotter

      01/26/2022 at 5:46 PM

      I haven’t tried it in the instant pot, but are you still wanting to roast vegetable first or saute in the instant pot instead?

      Reply
      • Kristy

        01/26/2022 at 6:23 PM

        I could do either but I’m wondering if it’s easiest to cook in the instant pot first to soften, then maybe sauté the other ingredients and blend??? Not sure.

        And thank you for all of the work you put into these great, easy recipes. Easy is key for me bc I don’t love cooking but have to feed a family of 6 and we are always on the run. I’ve just gone GF & DF so your site has been so so good for me.

        Reply
        • Avatar photoLindsay Cotter

          02/01/2022 at 6:19 PM

          Sorry for the delay Kristy. YOu could try sauteeing the vegetables and then pressure cook 10 minutes, add milk and blend, then keep warm. Just an idea! THe cumin flavor might not be as strong since you’re not “roasting.” Does that make sense? And thank you for your kind words!

          Reply
          • Kristy

            02/01/2022 at 6:47 PM

            Sounds good! Thanks!

Primary Sidebar

Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

  • About
  • Studio
  • Shop
  • Subscribe
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
  • YouTube

Reader Favorites

  • photo collage of dairy-free gluten-free anti-inflammatory meal plan recipesAnti-Inflammatory Meal Plan {Gluten-Free and Dairy-Free Meals}
  • cinnamon bites in turquoise bowl, top protein ball has bite taken out to show inside texture.Cinnamon Vanilla Protein Breakfast Bites + Video
  • a bowl of curried cauliflower rice soupCurried Cauliflower Soup with Kale
  • Collage of 4 saucepans and skillets filled with 4 different varieties of gluten free roux.How to Make Gluten Free Roux for Keto Sauces + Soups
  • stack of dried orange slices on white backgroundDried Orange Slices (Oven or Dehydrator)
  • meal prep containers with overnight oatmeal and superfoodsSuperfood Overnight Oatmeal {Healthy Meal Prep 2 Ways}

Recipes by Diet

  • Dairy-Free
  • Egg-Free
  • Gluten-Free
  • Grain-Free
  • Low-Carb
  • Nightshade-Free
  • Nut-Free
  • Vegan
  • Vegetarian
  • Whole30

Recipes by Method

  • Air Fryer
  • Blender
  • Instant Pot
  • No-Bake
  • Oven
  • Slow Cooker
  • Stovetop

Recipes by Type

  • Breakfasts
  • Casseroles
  • Condiments
  • Desserts
  • Drinks
  • Main Dishes
  • Sides & Salads
  • Snacks & Apps
  • Stews & Soups

Resources & More

  • Meal Plans
  • Nutrition Guides
  • How-To
  • Quick Meals
  • Videos
  • Round Ups
  • Cookbook
  • GF Start Here
  • Instagram
  • Pinterest
  • Facebook
  • Twitter
  • YouTube
Cotter Crunch
  • About
  • Studio
  • Shop
  • Contact

© 2023 · Cotter Crunch · Disclaimer & Terms · Privacy Policy

159 shares
Cumin Roasted Root Vegetable Soup Pinterest Image