This vibrant Vegan Carrot Tahini Soup is a rich and creamy soup with sneaky health benefits to boot. It’s creamy, without the cream or any dairy, no added oil or artificial ingredients, and nutrient dense. The natural sweetness of the carrots pair perfectly with creamy, earthy, tahini and to make, all you need are 6 ingredients(plus spices and herbs). It comes together in one pot and one blender, and the colour is a feast for the eyes too!
This Vegan Carrot Tahini Soup is made with a handful of simple ingredients like carrots of course, tahini, veggie broth, aromatic garlic and onion, with a squeeze of lemon for brightness.
The recipe is vegan, gluten free, oil free, nut free, whole food plant based, paleo and whole 30 friendly. It can be meal prepped and stored in the freezer if you’d like to batch prepare it!
As mentioned, this Vegan Carrot Tahini Soup is packed with nutrients and good-for-you ingredients. Carrots are rich in beta carotene, which is converted by the body into Vitamin A.
Beta carotene has links to eye and brain health (mum wasn’t lying when she told you to eat your carrots for better vision!). In addition, this a wonderful soup for when you’re feeling under the weather because the carrots, garlic and onion are wonderful for your immune system AND skin.
Finally, beta carotene is best absorbed with combined with a healthy fat, and this soup has you covered with tahini. Aside from the nutrition boost, the health fat also helps to satiate you, meaning this soup may actually keep you full.
secrets to success
Want more flavour? The key is to get roasting. Of course, this will add to the cook time but it’s always worth it, especially if you’re into smokey, deep flavours. For example, you can roast your garlic instead of sautéing and you can also roast your carrots as well. And finally, for a real deep smoke, you can add a little bit of liquid smoke to your carrots when roasting as well. Again, totally optional, but DOES make for an extra delicious vibrant bowl.
Texture is everything and everyone has a different preference. When I make this Carrot Tahini Soup, I like it on the thicker side, but I find that after a day or two in the fridge it tastes best when blended with a little more veggie broth. Based on how thick you make it, you’ll end up with fewer or more servings, so consider that as well!
With a thicker soup like this, topping with a dollop or cashew cream of vegan sour cream adds really nice balance, as does some crunch. For crunch, I really like to toast almonds and seeds with spices we used in the soup and top with toasted black and white sesame seeds too. Texture, texture, texture!
If you don’t have a blender unit on hand, you can also use a hand blender or immersion blender instead. Carrots are a tougher root vegetable, but as long as you cook down long enough to achieve fork-tender texture, blending is a piece of cake.
If you try this recipe out, tag me on Instagram @veggiekins so I can see your delicious re-creations and for a chance to be featured! As always, I love when you share your reviews in the comments below, and if you make any fun substitutions, let me know how it worked out below too!
In a large pot over medium high heat, sauté onion with a teaspoon of neutral oil or a splash of veggie broth until translucent and fragrant. Add garlic and spices and sauté for another minute or so until fragrant.
Next add carrots to the pot, and sauté for another 2-3 minutes. Add tahini and lemon juice, toss to coat and then add veggie broth. Bring to a boil and cook until carrots are fork tender.
Transfer contents into a high speed blender and blend until completely smooth, adding additional veggie broth if you’d like to adjust the texture to thin out. Add salt and pepper to taste and garnish with toppings of choice.
Hi there, I’m Remy! Welcome to Veggiekins Blog, home to nourishing vegan + gluten-free recipes and tips to live your best balanced and holistic life. I’m a human on a mission to empower you to be well and be kind to your mind, body and soul with the healing power of plants.
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