This Vegan Buddha Bowl is an easy sheet pan recipe brimming with crunchy caramelised veggies, crispy chickpeas, and tender baked tofu, drizzled with a spicy harissa tahini dressing. Customize your bowls with your favorite ingredients and add-ins!
This vegan Buddha bowl is brimming with delicious fall and winter veggies. It starts with a combination of sweet-savory roasted Brussels sprouts, apples, and onions. Add in some crispy baked tofu and chickpeas, then amp up the veggie factor even more with crunchy homemade kale chips. To tie everything together, you’ll drizzle it all with a spicy, creamy harissa tahini dressing. So good! And the best part? It all comes together on 3 sheet pans in the oven.
Looking for more fresh and delicious vegan lunch and dinner ideas? Throw it in a bowl! Try these vegan poke bowls and my zesty vegan burrito bowls , too.
Why You’ll Love This Vegan Buddha Bowl Recipe
- Full of flavor. This vegan Buddha bowl combines all sorts of mouthwatering flavours and textures into a nourishing bowlful. It all comes down to the best ingredients. Tender roasted veggies, sweet caramelised apples and onions, savory tofu, and crispy kale, to name just a few.
- Cooked on sheet pans. You’ll roast your veggies, chickpeas, and tofu for this Buddha bowl on sheet pans. Not only is it quick and easy, but clean-up is a breeze!
- Meal prep-friendly. Cook and store your Buddha bowl ingredients separately, and combine them any way you’d like for easy lunches, all week long.
Notes on Ingredients
In general, there are 5 simple components in a Buddha bowl: whole grains or legumes, vegetables, protein, dressing, and toppings. Here are some quick notes on what you’ll need to make these flavorful vegan Buddha bowls. Scroll to the recipe card for a printable list of ingredients.
- Brussels sprouts – If you’re not a fan of Brussels sprouts, you can replace them with another veggie with a similar roasting time. Chopped bell peppers, carrots, or baby potatoes are good options.
- Red onion – You can also use another type of onion, like yellow onion or shallots.
- Apples – Any firm apple that’s good for baking is good for roasting. I recommend Pink Lady, Braeburn, or Honeycrisp.
- Olive oil – Choose a good quality extra virgin olive oil, or another cooking oil, for roasting.
- Maple syrup – Maple syrup sweetens and caramelises the Brussels sprouts, apples, and onions. You can also use honey, or sprinkle them with a little brown sugar.
- Chickpeas – Remember to drain and rinse canned chickpeas beforehand. You’ll also want to dry them well so that they crisp up nicely in the oven.
- Tofu – I recommend extra-firm tofu for this recipe. Unwrap and press the tofu block between sheets of paper towel, beneath a weighty pan, to remove the excess liquid before you chop it into cubes. Check out How to Cook Tofu 101 for more helpful tips.
- Liquid aminos – Liquid aminos is a vegan substitute for soy sauce that brings loads of umami to the tofu and chickpeas.
- Cornstarch – Coating the tofu with cornstarch helps the outside bake up golden brown and crispy.
- Seasonings – Between the other ingredients, you’ll need thyme sprigs, garlic powder, onion powder, paprika, salt, and pepper.
- Kale – You’ll toss the kale with olive oil, salt, and pepper before you bake it, for extra crunchy kale chips.
- Dressing – I make my spicy harissa tahini dressing from tahini , harissa powder, lime (or lemon) juice, garlic powder, salt, and pepper. If you can’t find harissa powder, you can use harissa paste. Add a very small amount to start; taste and add more if necessary. Harissa paste can vary in intensity!
How to Make Vegan Buddha Bowls
There are a few steps involved, but this plant-based bowl comes together quickly and easily. Watch this short video , and check out the step-by-step overview below. Scroll down to the recipe card for printable instructions.
- Roast the Brussels sprouts, apples, and onions. On a lined baking sheet, toss the Brussels sprouts, onions, and apples with olive oil, maple syrup, salt, and pepper, along with fresh thyme sprigs. Roast at 400ºF/200°C for 30-35 minutes, stirring occasionally, and then set the pan aside.
- Prepare the chickpeas and tofu. Next, arrange the tofu and chickpeas on opposite sides of a lined baking sheet. Season with garlic powder, onion powder, paprika, sea salt, and black pepper. Add the cornstarch to the tofu only, and stir to coat.
- Bake. When your Brussels sprouts have 20 minutes left, add the pan with the tofu and chickpeas to the oven. Bake for the remaining 20 minutes, flipping the tofu and stirring the chickpeas halfway through.
- Make the kale chips. On a third baking sheet, massage the kale with olive oil, salt, and black pepper. Place the pan into the oven for the final 5-10 minutes of cooking time. (If you don’t have 3 racks in your oven, you can bake the kale after the veggies and proteins are finished cooking.)
- Make the dressing. Meanwhile, whisk all of the ingredients for the harissa tahini dressing together in a bowl.
- Assemble the bowls. Divide the kale, veggies, and proteins into bowls. Drizzle generously with the dressing, and dig in.
Tips for Success
Here are some of my tips for making a perfect Buddha bowl.
- For crispy Brussels sprouts. Turn the Brussels sprout halves so that they’re facing cut-side-down on the baking sheet. This gets a nice brown sear on the edges.
- Prep your ingredients ahead. Keep each component of your Buddha bowls separate and then assemble them when you’re ready to eat. This keeps everything fresh! See below for more make-ahead and storage tips.
- Add garnishes. I like to top my vegan Buddha bowls with crunchy pecans and sweet pomegranate seeds. Feel free to get creative!
Buddha Bowl Variations
The great thing about Buddha bowls is that they’re super customizable! Try these easy variation ideas:
- More veggies. Change up the veggies in your vegan Buddha bowl depending on what’s in season. Try roasted butternut squash, sweet potato, asparagus, cabbage, or any roasting vegetables you have on hand.
- Different protein. Swap the tofu for tempeh, or any plant-based protein you’d like.
- Use a different dressing. Try these bowls topped with something milder, like the sesame tahini dressing in this kale salad recipe. The honey mustard dressing in this crispy tofu salad would also be delicious.
- Add grains. Bulk up your Buddha bowl with quinoa or another grain.
Can I Make This Recipe Ahead?
Absolutely. To meal prep your Buddha bowls, cook and then refrigerate the ingredients in separate airtight containers. Everything will last about a week in the fridge. For maximum crispiness, I recommend making the kale chips right before you’re ready to assemble the bowls. However, if you don’t mind softer kale, you can make that in advance as well or use raw kale instead of roasting it.
Storing and Reheating Leftovers
- Refrigerate. This vegan Buddha bowl recipe can be stored airtight in the refrigerator for about a week.
- Reheat. Enjoy your leftover Buddha bowls cold, or you can warm up the ingredients in the oven or microwave.
- Freeze. Unfortunately, Buddha bowl ingredients don’t freeze well, so I don’t recommend it. The dressing can be frozen, but the rest of the components will have a softer, less appetizing texture when thawed and reheated.
More Bowl Recipes
- Vegan Sushi Rice Bowl
- Korean (Gochujang) Tofu Rice Bowls
- Loaded Taco Salad Bowl
- Curried Satay Veggie Bowls
Ingredients
Brussels Sprouts, Apples & Onions
- 1 pound Brussels sprouts , ends trimmed and outer leaves removed
- 1 medium red onion , cut in wedges
- 1 large apple , cored and cubed
- 1 tablespoon olive oil
- 2 tablespoons maple syrup
- 1 teaspoon fine sea salt
- ¾ teaspoon ground black pepper
- 3-4 sprigs of thyme
Baked Tofu & Chickpeas
- 1 15 ounce can chickpeas, drained, rinsed and pat dry
- 1 16 ounce block tofu, pressed and cubed
- 1 tablespoon liquid aminos
- 2 tablespoon olive oils
- 2 teaspoons cornstarch
- 2 teaspoons garlic powder
- 1 teaspoon onion powder
- 2 teaspoon paprikas
- 1 teaspoon sea salt
- 1/2 teaspoon ground black pepper
Kale Chips
- 1 whole bunch of kale , stems removed, torn, rinsed and pat try
- 2 teaspoons olive oil
- pinch of salt , add more after it’s done to taste
- 1/4 teaspoon ground black pepper
Harissa Tahini Dressing
- 1/4 cup tahini
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 teaspoon harissa powder
- ¼ cup water
- 1 1/2 tablespoons lime juice
- 1/2 teaspoon garlic powder
Instructions
Brussels Sprouts, Apples & Onions
- Preheat the oven to 400°F/200°C. Cut the brussels sprouts in half. Add the brussels sprouts, onions and apples together onto a silpat lined or foil greased baking sheet.
- Mix the olive oil, maple syrup, salt and pepper together then drizzle over brussels sprouts mixture. Stir until everything is thoroughly coated (you can use your hands if you want). Turn all of the Brussels sprouts halves with the cut side down. This ensures that they get beautifully caramelised. Add some thyme sprigs to the baking sheets on top of or around the vegetables.
- Bake for 35 minutes, shaking the pan a few times while baking, until apples are tender, onions soft and brussels sprouts begin to caramelise. You’ll want to watch it around the 30 minute mark that it doesn’t burn. Some of the Brussels sprouts skins may darken a lot, but they still taste delicious (and not burnt)
Baked Tofu & Chickpeas
- Add the pressed and cubed tofu and chickpeas to a lined baking sheet, on opposite sides. OR, add them to separate bowls (whichever is easiest for you) before adding to the baking sheet. Watch the video below!
- Sprinkle over all of the seasoning ingredients (garlic powder, onion powder, paprika, sea salt, and black pepper) EXCEPT the cornstarch and coat to combine.
- Add the cornstarch to the tofu only, and coat to combine. Lay out the tofu so it isn’t touching, and then lay out the chickpeas on the other side of the baking sheet. It’s okay if this touches.
- When the oven is at the 20 minute mark, add in this baking sheet and baked for 20 minutes, flipping the tofu at the 10 minute make and also stirring around the chickpeas at this time, then back into the oven for the final 10 minutes.
Kale Chips
- Add Kale to a separate lined baking sheet. Add the olive oil, sea salt and black pepper and massage into the kale. Spread the kale apart on the baking sheet.
- Bake for the last 5-10 minutes in the oven alongside the rest of the vegetables.
Harissa Tahini Dressing & Put it All Together
- Whisk all the ingredients together with a spoon. Drizzle over the bowls, or store in the fridge until needed.
- Portion out the bowls as in the video, drizzle with some sauce, serve and enjoy!
Notes
This Vegan Buddha Bowl is an easy sheet pan recipe brimming with crunchy caramelised veggies, crispy chickpeas, and tender baked tofu, drizzled with a spicy harissa tahini dressing. Customize your bowls with your favorite ingredients and add-ins!
This vegan Buddha bowl is brimming with delicious fall and winter veggies. It starts with a combination of sweet-savory roasted Brussels sprouts, apples, and onions. Add in some crispy baked tofu and chickpeas, then amp up the veggie factor even more with crunchy homemade kale chips. To tie everything together, you’ll drizzle it all with a spicy, creamy harissa tahini dressing. So good! And the best part? It all comes together on 3 sheet pans in the oven.
Looking for more fresh and delicious vegan lunch and dinner ideas? Throw it in a bowl! Try these vegan poke bowls and my zesty vegan burrito bowls , too.
Why You’ll Love This Vegan Buddha Bowl Recipe
- Full of flavor. This vegan Buddha bowl combines all sorts of mouthwatering flavours and textures into a nourishing bowlful. It all comes down to the best ingredients. Tender roasted veggies, sweet caramelised apples and onions, savory tofu, and crispy kale, to name just a few.
- Cooked on sheet pans. You’ll roast your veggies, chickpeas, and tofu for this Buddha bowl on sheet pans. Not only is it quick and easy, but clean-up is a breeze!
- Meal prep-friendly. Cook and store your Buddha bowl ingredients separately, and combine them any way you’d like for easy lunches, all week long.
Notes on Ingredients
In general, there are 5 simple components in a Buddha bowl: whole grains or legumes, vegetables, protein, dressing, and toppings. Here are some quick notes on what you’ll need to make these flavorful vegan Buddha bowls. Scroll to the recipe card for a printable list of ingredients.
- Brussels sprouts – If you’re not a fan of Brussels sprouts, you can replace them with another veggie with a similar roasting time. Chopped bell peppers, carrots, or baby potatoes are good options.
- Red onion – You can also use another type of onion, like yellow onion or shallots.
- Apples – Any firm apple that’s good for baking is good for roasting. I recommend Pink Lady, Braeburn, or Honeycrisp.
- Olive oil – Choose a good quality extra virgin olive oil, or another cooking oil, for roasting.
- Maple syrup – Maple syrup sweetens and caramelises the Brussels sprouts, apples, and onions. You can also use honey, or sprinkle them with a little brown sugar.
- Chickpeas – Remember to drain and rinse canned chickpeas beforehand. You’ll also want to dry them well so that they crisp up nicely in the oven.
- Tofu – I recommend extra-firm tofu for this recipe. Unwrap and press the tofu block between sheets of paper towel, beneath a weighty pan, to remove the excess liquid before you chop it into cubes. Check out How to Cook Tofu 101 for more helpful tips.
- Liquid aminos – Liquid aminos is a vegan substitute for soy sauce that brings loads of umami to the tofu and chickpeas.
- Cornstarch – Coating the tofu with cornstarch helps the outside bake up golden brown and crispy.
- Seasonings – Between the other ingredients, you’ll need thyme sprigs, garlic powder, onion powder, paprika, salt, and pepper.
- Kale – You’ll toss the kale with olive oil, salt, and pepper before you bake it, for extra crunchy kale chips.
- Dressing – I make my spicy harissa tahini dressing from tahini , harissa powder, lime (or lemon) juice, garlic powder, salt, and pepper. If you can’t find harissa powder, you can use harissa paste. Add a very small amount to start; taste and add more if necessary. Harissa paste can vary in intensity!
How to Make Vegan Buddha Bowls
There are a few steps involved, but this plant-based bowl comes together quickly and easily. Watch this short video , and check out the step-by-step overview below. Scroll down to the recipe card for printable instructions.
- Roast the Brussels sprouts, apples, and onions. On a lined baking sheet, toss the Brussels sprouts, onions, and apples with olive oil, maple syrup, salt, and pepper, along with fresh thyme sprigs. Roast at 400ºF/200°C for 30-35 minutes, stirring occasionally, and then set the pan aside.
- Prepare the chickpeas and tofu. Next, arrange the tofu and chickpeas on opposite sides of a lined baking sheet. Season with garlic powder, onion powder, paprika, sea salt, and black pepper. Add the cornstarch to the tofu only, and stir to coat.
- Bake. When your Brussels sprouts have 20 minutes left, add the pan with the tofu and chickpeas to the oven. Bake for the remaining 20 minutes, flipping the tofu and stirring the chickpeas halfway through.
- Make the kale chips. On a third baking sheet, massage the kale with olive oil, salt, and black pepper. Place the pan into the oven for the final 5-10 minutes of cooking time. (If you don’t have 3 racks in your oven, you can bake the kale after the veggies and proteins are finished cooking.)
- Make the dressing. Meanwhile, whisk all of the ingredients for the harissa tahini dressing together in a bowl.
- Assemble the bowls. Divide the kale, veggies, and proteins into bowls. Drizzle generously with the dressing, and dig in.
Tips for Success
Here are some of my tips for making a perfect Buddha bowl.
- For crispy Brussels sprouts. Turn the Brussels sprout halves so that they’re facing cut-side-down on the baking sheet. This gets a nice brown sear on the edges.
- Prep your ingredients ahead. Keep each component of your Buddha bowls separate and then assemble them when you’re ready to eat. This keeps everything fresh! See below for more make-ahead and storage tips.
- Add garnishes. I like to top my vegan Buddha bowls with crunchy pecans and sweet pomegranate seeds. Feel free to get creative!
Buddha Bowl Variations
The great thing about Buddha bowls is that they’re super customizable! Try these easy variation ideas:
- More veggies. Change up the veggies in your vegan Buddha bowl depending on what’s in season. Try roasted butternut squash, sweet potato, asparagus, cabbage, or any roasting vegetables you have on hand.
- Different protein. Swap the tofu for tempeh, or any plant-based protein you’d like.
- Use a different dressing. Try these bowls topped with something milder, like the sesame tahini dressing in this kale salad recipe. The honey mustard dressing in this crispy tofu salad would also be delicious.
- Add grains. Bulk up your Buddha bowl with quinoa or another grain.
Can I Make This Recipe Ahead?
Absolutely. To meal prep your Buddha bowls, cook and then refrigerate the ingredients in separate airtight containers. Everything will last about a week in the fridge. For maximum crispiness, I recommend making the kale chips right before you’re ready to assemble the bowls. However, if you don’t mind softer kale, you can make that in advance as well or use raw kale instead of roasting it.
Storing and Reheating Leftovers
- Refrigerate. This vegan Buddha bowl recipe can be stored airtight in the refrigerator for about a week.
- Reheat. Enjoy your leftover Buddha bowls cold, or you can warm up the ingredients in the oven or microwave.
- Freeze. Unfortunately, Buddha bowl ingredients don’t freeze well, so I don’t recommend it. The dressing can be frozen, but the rest of the components will have a softer, less appetizing texture when thawed and reheated.
More Bowl Recipes
- Vegan Sushi Rice Bowl
- Korean (Gochujang) Tofu Rice Bowls
- Loaded Taco Salad Bowl
- Curried Satay Veggie Bowls
Ingredients
Brussels Sprouts, Apples & Onions
- 1 pound Brussels sprouts , ends trimmed and outer leaves removed
- 1 medium red onion , cut in wedges
- 1 large apple , cored and cubed
- 1 tablespoon olive oil
- 2 tablespoons maple syrup
- 1 teaspoon fine sea salt
- ¾ teaspoon ground black pepper
- 3-4 sprigs of thyme
Baked Tofu & Chickpeas
- 1 15 ounce can chickpeas, drained, rinsed and pat dry
- 1 16 ounce block tofu, pressed and cubed
- 1 tablespoon liquid aminos
- 2 tablespoon olive oils
- 2 teaspoons cornstarch
- 2 teaspoons garlic powder
- 1 teaspoon onion powder
- 2 teaspoon paprikas
- 1 teaspoon sea salt
- 1/2 teaspoon ground black pepper
Kale Chips
- 1 whole bunch of kale , stems removed, torn, rinsed and pat try
- 2 teaspoons olive oil
- pinch of salt , add more after it’s done to taste
- 1/4 teaspoon ground black pepper
Harissa Tahini Dressing
- 1/4 cup tahini
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 teaspoon harissa powder
- ¼ cup water
- 1 1/2 tablespoons lime juice
- 1/2 teaspoon garlic powder
Instructions
Brussels Sprouts, Apples & Onions
- Preheat the oven to 400°F/200°C. Cut the brussels sprouts in half. Add the brussels sprouts, onions and apples together onto a silpat lined or foil greased baking sheet.
- Mix the olive oil, maple syrup, salt and pepper together then drizzle over brussels sprouts mixture. Stir until everything is thoroughly coated (you can use your hands if you want). Turn all of the Brussels sprouts halves with the cut side down. This ensures that they get beautifully caramelised. Add some thyme sprigs to the baking sheets on top of or around the vegetables.
- Bake for 35 minutes, shaking the pan a few times while baking, until apples are tender, onions soft and brussels sprouts begin to caramelise. You’ll want to watch it around the 30 minute mark that it doesn’t burn. Some of the Brussels sprouts skins may darken a lot, but they still taste delicious (and not burnt)
Baked Tofu & Chickpeas
- Add the pressed and cubed tofu and chickpeas to a lined baking sheet, on opposite sides. OR, add them to separate bowls (whichever is easiest for you) before adding to the baking sheet. Watch the video below!
- Sprinkle over all of the seasoning ingredients (garlic powder, onion powder, paprika, sea salt, and black pepper) EXCEPT the cornstarch and coat to combine.
- Add the cornstarch to the tofu only, and coat to combine. Lay out the tofu so it isn’t touching, and then lay out the chickpeas on the other side of the baking sheet. It’s okay if this touches.
- When the oven is at the 20 minute mark, add in this baking sheet and baked for 20 minutes, flipping the tofu at the 10 minute make and also stirring around the chickpeas at this time, then back into the oven for the final 10 minutes.
Kale Chips
- Add Kale to a separate lined baking sheet. Add the olive oil, sea salt and black pepper and massage into the kale. Spread the kale apart on the baking sheet.
- Bake for the last 5-10 minutes in the oven alongside the rest of the vegetables.
Harissa Tahini Dressing & Put it All Together
- Whisk all the ingredients together with a spoon. Drizzle over the bowls, or store in the fridge until needed.
- Portion out the bowls as in the video, drizzle with some sauce, serve and enjoy!
Notes
Vegan Buddha Bowl
Ingredients
Brussels Sprouts, Apples & Onions
- 1 pound Brussels sprouts ends trimmed and outer leaves removed
- 1 medium red onion cut in wedges
- 1 large apple cored and cubed
- 1 tablespoon olive oil
- 2 tablespoons maple syrup
- 1 teaspoon fine sea salt
- ¾ teaspoon ground black pepper
- 3-4 sprigs of thyme
Baked Tofu & Chickpeas
- 1 15 ounce can chickpeas, drained, rinsed and pat dry
- 1 16 ounce block tofu, pressed and cubed
- 1 tablespoon liquid aminos
- 2 tablespoon olive oils
- 2 teaspoons cornstarch
- 2 teaspoons garlic powder
- 1 teaspoon onion powder
- 2 teaspoon paprikas
- 1 teaspoon sea salt
- 1/2 teaspoon ground black pepper
Kale Chips
- 1 whole bunch of kale stems removed, torn, rinsed and pat try
- 2 teaspoons olive oil
- pinch of salt add more after it’s done to taste
- 1/4 teaspoon ground black pepper
Harissa Tahini Dressing
- 1/4 cup tahini
- 1/4 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1 teaspoon harissa powder
- ¼ cup water
- 1 1/2 tablespoons lime juice
- 1/2 teaspoon garlic powder
Instructions
Brussels Sprouts, Apples & Onions
- Preheat the oven to 400°F/200°C. Cut the brussels sprouts in half. Add the brussels sprouts, onions and apples together onto a silpat lined or foil greased baking sheet.
- Mix the olive oil, maple syrup, salt and pepper together then drizzle over brussels sprouts mixture. Stir until everything is thoroughly coated (you can use your hands if you want). Turn all of the Brussels sprouts halves with the cut side down. This ensures that they get beautifully caramelised. Add some thyme sprigs to the baking sheets on top of or around the vegetables.
- Bake for 35 minutes, shaking the pan a few times while baking, until apples are tender, onions soft and brussels sprouts begin to caramelise. You’ll want to watch it around the 30 minute mark that it doesn’t burn. Some of the Brussels sprouts skins may darken a lot, but they still taste delicious (and not burnt)
Baked Tofu & Chickpeas
- Add the pressed and cubed tofu and chickpeas to a lined baking sheet, on opposite sides. OR, add them to separate bowls (whichever is easiest for you) before adding to the baking sheet. Watch the video below!
- Sprinkle over all of the seasoning ingredients (garlic powder, onion powder, paprika, sea salt, and black pepper) EXCEPT the cornstarch and coat to combine.
- Add the cornstarch to the tofu only, and coat to combine. Lay out the tofu so it isn’t touching, and then lay out the chickpeas on the other side of the baking sheet. It’s okay if this touches.
- When the oven is at the 20 minute mark, add in this baking sheet and baked for 20 minutes, flipping the tofu at the 10 minute make and also stirring around the chickpeas at this time, then back into the oven for the final 10 minutes.
Kale Chips
- Add Kale to a separate lined baking sheet. Add the olive oil, sea salt and black pepper and massage into the kale. Spread the kale apart on the baking sheet.
- Bake for the last 5-10 minutes in the oven alongside the rest of the vegetables.
Harissa Tahini Dressing & Put it All Together
- Whisk all the ingredients together with a spoon. Drizzle over the bowls, or store in the fridge until needed.
- Portion out the bowls as in the video, drizzle with some sauce, serve and enjoy!
Video
Notes
Nutrition
Vegan Buddha Bowl https://jessicainthekitchen.com/fall-nourish-buddha-bowl-all-on-a-sheet-pan-w-harissa-tahini-dressing/ January 29, 2022
This Roasted Carrot Ginger Soup is super creamy and full of Indian-inspired flavor thanks to the addition of ginger and garam masala. It’s also an absolute breeze to make—just roast the veggies and blend them!
Sometimes shortcuts in recipes have you sacrificing flavor in order to get dinner on the table sooner. Other times, a shortcut makes cooking easier and makes for an even tastier meal. This is one of those recipes!
Roasting carrots and onions in the oven means this carrot soup is more hands-off than a traditional soup that involves sautéing veggies on the stovetop. But this Roasted Carrot Soup is also miles better than a standard carrot soup because roasting caramelizes the veggies and adds depth and complexity to the flavor.
This alone makes for a delectable soup, but I decided to take it to the next level by adding five cloves of roasted garlic, freshly grated ginger, creamy coconut milk, freshly-squeezed lime juice, and fragrant garam masala. This is a vegetable soup worth getting excited about!
After the vegetables are roasted, all you have to do is add them to your blender with broth, turn it on, and your soup is done! And all you needed was 7 minutes of prep work.
Notes on Ingredients
Please note that this is important information on the ingredients and instructions and the FULL recipe with amounts and details can be found DOWN BELOW (scroll to it) in the recipe card.
- Carrots
- Coconut oil
- Garam masala – Garam masala is a fragrant blend of spices commonly used in South Asian cuisine. Each region has their own variation; you can make your own to keep on hand in your pantry or buy it in the spice section at the grocery store.
- Garlic
- Fresh ginger
- White onion
- Vegetable broth – Here’s how to make your own vegetable broth .
- Coconut milk
- Lime
- Sea salt
Optional:
- Turmeric – This will amp up the anti-inflammatory benefits of your soup!
- Additional ginger
- Pinch of cayenne or a Scotch bonnet/habanero pepper
Garnish ideas:
- Fennel
- Cilantro
- Crispy chickpeas
- Toasted cashews
- Vegan yogurt or cashew cream
How to Make Roasted Carrot Ginger Soup
If you’re feeling ambitious, you can easily double this recipe by roasting a second sheet pan of veggies. Eat half now and freeze the rest for later!
Prepare. Preheat the oven to 425ºF. Line a sheet pan with parchment paper, foil, or a silicone mat for easy cleanup.
Season the vegetables. Place the carrots and onions on the prepared pan and drizzle them with olive oil. Season with the garam masala, sea salt, and ground black pepper; toss to coat, then add the garlic cloves. Spread the veggies evenly, making sure they’re not crowded.
Roast. Place the sheet pan in the oven and roast for 30 to 35 minutes, stirring halfway through the cooking time. When they’re done, the vegetables should be softened and browned on the edges. Carefully remove the skins from the garlic.
Puree. Transfer the vegetables to a blender and add all of the remaining ingredients. Use the soup setting on your blender or turn it to high and blend until creamy and smooth. Taste and season with additional salt and pepper, then serve.
Tips for Success
Roasted carrot soup is one of the easiest soups you’ll ever make, but these tips will help ensure that it turns out perfect!
- Use two sheet pans if needed. If you crowd your vegetables, they’ll steam instead of roasting and caramelizing. If your veggies look crowded on the sheet pan, transfer half of them to a second pan so they have sufficient space.
- The broth needs to be hot. You’re not cooking the soup after pureeing, so heat up the broth before you put it in the blender with the vegetables. Vent the top a little to let steam escape and avoid hot soup splattering all over the place.
- Don’t overload your blender. You can puree the soup in batches if you need to!
How to Store and Reheat
This is the kind of soup that tastes better and better as the days pass! Store it in an airtight container in the refrigerator for up to 5 days; reheat it in the microwave or on the stovetop.
Can This Be Frozen?
Yes, like most soups, this one freezes beautifully! Store your roasted carrot soup in a zip-top freezer bag or airtight container for up to 3 months. You can reheat it from frozen or let it thaw in the refrigerator before warming it up.
P.S. Here are some of the items I used to make this recipe if you’d like to use them too:
| WHAT YOU’LL NEED // SHOP MY FAVORITE INGREDIENTS & PREP PRODUCTS |
Ingredients
Roasted Carrot Soup (Vegan + Easy Sheet Pan Soup!)
- 1 lb carrots , (465g) washed, dried and cut into 1/2 inch coins
- 1 tablespoon olive oil , 13.05 g or coconut oil
- 1/2 tablespoon garam masala
- 5 cloves garlic , skins smashed but left on
- 1 inch knob of fresh ginger , ( 14 g) peeled and minced or 1 teaspoon ground ginger
- 1/2 medium white onion , 100 g to 150 g, cut into quarters and separated (to prevent burning)
- 3 cups great quality vegetable broth , boiling hot*
- 13.5 oz coconut milk , 400 g canned and full fat
- juice of one regular sized lime , or lemon
- 3/4 teaspoon sea salt
Optional
- 1 teaspoon turmeric
- More ginger if desired
- Pinch of cayenne or a scotch bonnet/habanero pepper added in for heat
Instructions
- Preheat oven to 425℉/218℃.
- On a large sheet pan prepared with a silicone mat, parchment or foil, add the carrots and the onions. Drizzle the olive oil over the vegetables and the garam masala. Season with a grinding of fresh sea salt and ground black pepper. Rub the seasonings and oil into the vegetables and spread out. Add the garlic in with the vegetables at this point.
- Roast for 30 to 35 minutes, turning halfway, until veggies are roasted and carrots are fork tender.
- Remove from oven and remove the skins from the garlic.
- In a large blender, add the roasted vegetables including the garlic with the skins off, the vegetable broth, coconut milk, minced ginger, lime or lemon juice and the sea salt. Ensure that the broth is very hot. If you’re not using large blender (holds at least 6 cups) then do this in increments. Vent the top a little to let steam escape and avoid hot soup splattering all over the place.
- Using the soup setting on your blender, or a very powerful blend option, blend until creamy and smooth. My blender automatically blends for about 3 minutes continuously.
- Taste and add salt and pepper to taste if necessary.
- Top with garnish (I used fennel fronds since I had in the fridge, but parsley, chives or dill work just as fine) and a pinch of cayenne for a bit of heat.
- Serve into bowls and enjoy!
Notes
- This recipe is vegan and gluten free.
- The broth needs to be very hot so that if helps to break down the vegetables, and so that you can serve the soup right out of the blender. You can do this by heating it in the microwave or even on a stovetop if you’d like. I had just made very fresh boiling hot broth and used that.
- How to store: Refrigerate soup in an airtight container for up to 5 days. Reheat in the microwave or on the stovetop.
- How to freeze: Freeze in a zip-top freezer bag or airtight container for up to 3 months. Reheat from frozen or thaw in the refrigerator overnight to shorten cooking time.
