When I create a recipe, I’m always thinking about how to make it as balanced and nourishing as possible, and this Roasted Vegetable Glowing Skin Soup is no exception. Every ingredient in this comforting soup—like roasted sweet potatoes, garlic, and fresh basil—was chosen to help promote healthy, radiant skin. It’s packed with vitamins, antioxidants, fiber, and omega-3s, so it not only tastes amazing but also makes you feel great from the inside out. I hope you love it as much as I do!
Roasted Veggie Soup for Glowing Skin
This hearty roasted vegetable soup blends sweet potatoes, tomatoes, and garlic with fresh basil for a comforting, nutrient-packed meal designed to support glowing, radiant skin.
Ingredients
- 3 tbsp (30 g) sunflower seeds - soaked for 30 minutes
- 1 head garlic - top sliced off to expose cloves
- 1 brown onion - peeled and chopped
- 5 oz (150 g) red bell pepper - chopped
- 17.5 oz (500 g) tomatoes - quartered
- 14 oz (400 g) carrots - chopped into smaller bites
- 7 oz (200 g) sweet potato - chopped into smaller bites
- 1.5 tbsp (20 ml) olive oil
- ½ tsp (3 g) sea salt flakes
- ¼ tsp (0.5 g) red chili flakes
- 1 tsp (2 g) dried oregano
- 1 tsp (1 g) dried thyme
- 1.5 cups (282 g) cooked butter beans
- 1 cup (24 g) fresh basil
- 2.5 cups (600 ml) vegetable stock - low sodium
Instructions
- Preheat the oven to 390F (200C).
- Cover the sunflower seeds with hot water for 30 minutes. Drain the water and set the seeds aside.
- Prepare the vegetables: chop the onion, red bell pepper, and tomatoes into quarters. Chop the carrots and sweet potatoes into smaller bites. Slice off 1/2 cm (1/4 inch) from the top of the garlic head to expose the cloves inside.
- To a large oven-safe baking dish, add the onions, bell pepper, tomatoes, carrot, and sweet potatoes, along with the olive oil, salt, red chili flakes, oregano, and thyme. Mix to ensure all the vegetables are thoroughly coated. Place the garlic, open face down, on top of the vegetables.
- Bake in the oven for 35 to 40 minutes. Remove the garlic and allow it to cool down before squeezing out the flesh. Add the flesh to your blender and discard the skin.
- Add the baked vegetables and their juices to a blender along with the garlic, butter beans, sunflower seeds, basil, and vegetable stock. Blend until perfectly smooth.
- Transfer to a large pot and let it simmer for 10 minutes. Adjust salt and pepper to taste. Serve with your favorite toppings, and enjoy!
Notes
Garlic: Make sure you allow the garlic to cool down before squeezing it. I sometimes place it in a small dish in the freezer for a few minutes if I’m in a rush. I’ve burnt my fingers badly once squeezing it out, and I do not recommend it 😅.
Vegetable Stock: I used a low-sodium option, which I encourage you to do as well. You can always adjust the salt later to suit your taste.
Topping Ideas: This time, I served the soup with crispy kale (just finely chopped kale massaged with olive oil and baked for a few minutes in the oven) and toasted pine nuts—it was delicious! Other topping ideas include hemp seed parmesan, cashew cream, toasted slivered almonds, fresh basil, croutons, or a sprinkle of lemon zest.
Blender: I used a standard Vitamix for this recipe, and it required two batches. If you’re using an immersion blender, I recommend blending the sunflower seeds with some of the vegetable stock first to ensure a really smooth cream before adding it to the pot.
Video
Nutrition Information
Per Serving/Portion
Calories: 300 kcalCarbohydrates: 34 gProtein: 11 gFat: 9 gSodium: 524 mgFiber: 13 gVitamin A: 1324 IUVitamin C: 93 mgCalcium: 117 mgIron: 4 mg
FAQ
Can I make this soup ahead of time?
Yes, it stores well in the fridge for up to 5 days.
Is this soup gluten-free?
Yes, it’s naturally gluten-free.
What toppings go well with this soup?
Try crispy kale, toasted nuts, or a drizzle of olive oil for added texture and flavor.
Can I freeze this soup?
Absolutely! Portion it into airtight containers and freeze for up to 3 months.
Can I use other vegetables?
Feel free to add zucchini, pumpkin, or any other veggies you enjoy roasting.
Why I Love This Recipe (As a Nutritionist)
- Gut-friendly: With 13 g of fiber per serving and 12 unique plants, this soup is great to support a thriving microbiome.
- Vitamin C-Rich: Packed with 93 mg of vitamin C per serving, this soup boosts immunity and promotes healthy skin. Did you know our skin needs Vitamin C to create collagen?
- Vitamin E-rich: a powerful antioxidant to promote healthy skin.
- Rich in skin-friendly nutrients: with protein, biotin, Vitamin A, and Zinc.
- Full of Flavor: The roasted vegetables and garlic create a deeply savory and satisfying taste that’s perfect for cozy meals.
- Light: Perfect as a starter, or to pair with a sourdough sandwich, or some tofu croutons to turn into a more protein-rich meal.
Ingredient Notes
- Sunflower Seeds: These add a creamy texture to the soup. Soak them in hot water to ensure a smooth blend.
- Garlic: Roasting garlic mellows its flavor, adding a sweet and savory depth to the soup. Be careful when squeezing out the cloves after roasting! I burnt my fingers last time 😅 Wait for it to cool down or place it in the freezer for a few minutes.
- Sweet Potato: This ingredient brings natural sweetness and is loaded with beta-carotene, promoting eye and skin health.
- Red Bell Pepper: Rich in vitamin C and antioxidants, it enhances the soup’s vibrant color and taste.
- Butter Beans: These beans contribute creaminess and plant-based protein, making the soup hearty and filling.
How to Make This Recipe (Summary)
Variations and Tips
- Add More Protein: Top with chickpeas or tofu croutons.
- Serve with: toasted pine nuts and crispy kale, and a side of toasted wholegrain sourdough.
- Meal Prep: keeps in the fridge for up to 5 days, 3 months in the freezer. Reheat on the stove on medium to low heat. Keep the toppings separate until ready to serve.
- If you like this recipe, you’ll also love our Healing Butternut Squash Soup, Sheet Pan Pumpkin Gnocchi, or Roasted Cauliflower and Red Bell Pepper Soup.
Why You’ll Love This Roasted Vegetable Soup
- Comforting
- Hearty
- Nourishing
- Flavor-packed
- Easy to make
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Can I use a white onion? How do you cook the butter beans-or are these beans from a can?
Hey there! Yes, you can use a white onion. You can either use dried beans that you have cooked from scratch by soaking them in water for 16 hours, then cooking them in boiling water for about one hour. Or you can use canned beans. Just make sure to rinse them thoroughly to remove excess sodium and oligosaccharides, which can make us feel a little bit bloated. Hope you love it!
Sunflower seed allergy here. What seed good be used instead.
Cashews would be delicious! Hope you love it 🥰
Just made this and it’s delicious. Love the crispy kale and pine nuts on top!!
I’m so happy to hear that, thank you for sharing Sarah 💚