Roasted Veggie Soup for Glowing Skin

Close-up of roasted vegetable soup garnished with crispy kale and pine nuts.

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.

Author Sarah Cobacho (plantbaes.com)

PREP TIME30

COOK TIME40

TOTAL TIME1 10

Servings 4

Course Soup

Cuisine Plant-Based

Keyword butter beans, Easy Dinner, garlic basil soup, High Protein, roasted vegetable soup, sweet potato soup

Ingredients

3 tbsp sunflower seeds soaked for 30 minutes
1 head garlic top sliced off to expose cloves
1 brown onion peeled and chopped
5 oz red bell pepper chopped
17.5 oz tomatoes quartered
14 oz carrots chopped into smaller bites
7 oz sweet potato chopped into smaller bites
1.5 tbsp olive oil
½ tsp sea salt flakes
¼ tsp red chili flakes
1 tsp dried oregano
1 tsp dried thyme
1.5 cups cooked butter beans
1 cup fresh basil
2.5 cups 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.

Nutritional Information - Per Serving