Sweet Potato and Carrot Soup Recipe – Creamy, Healthy & Easy
If you’re looking for a warm, comforting, and nutrient-packed soup, this Sweet Potato and Carrot Soup Recipe is just what you need. Made with wholesome ingredients, this vibrant soup is perfect for chilly days or as a healthy addition to your meal plan. The combination of sweet potatoes and carrots creates a naturally sweet, creamy texture, enhanced by aromatic spices and a touch of coconut milk for added richness.
This soup is not only delicious but also packed with vitamins, fiber, and antioxidants, making it a nourishing choice for lunch or dinner. Whether you’re following a vegetarian, vegan, or gluten-free diet, this soup fits right in. Plus, it’s easy to make with just a few simple ingredients and minimal effort.
In this guide, we’ll go through everything you need to know to make this delightful soup, including detailed instructions, nutritional information, and cooking tips.
Recipe Details
- Prep Time: 15 minutes
- Cook Time (Active Time): 30 minutes
- Resting Time: 5 minutes
- Total Time: 50 minutes
- Cuisine: International, Healthy, Vegan
- Course: Soup, Appetizer
- Servings: 4-6
- Calories per Serving: Approximately 200-250 kcal
Ingredients
Main Ingredients
- 2 large sweet potatoes, peeled and chopped
- 3 carrots, peeled and chopped
- 1 onion, chopped
- 2 cloves garlic, minced
- 1-inch piece ginger, grated
- 4 cups vegetable broth
- 1 cup coconut milk (or heavy cream for a non-vegan version)
- 2 tbsp olive oil or butter
- 1 tsp cumin powder
- ½ tsp turmeric powder
- ½ tsp cinnamon powder
- Salt and black pepper, to taste
Optional Garnishes
- Chopped fresh cilantro or parsley
- Toasted pumpkin seeds or sunflower seeds
- A drizzle of extra coconut milk or cream
- Red chili flakes for a spicy kick
Equipment Needed
- Large pot or Dutch oven
- Blender or immersion blender
- Chopping board and knife
- Wooden spoon for stirring
- Measuring cups and spoons
- Ladle for serving
Nutritional Information (Per Serving, Approximate)
- Calories: 200-250 kcal
- Carbohydrates: 35g
- Protein: 3-4g
- Fat: 8-10g
- Fiber: 6g
- Vitamin A: Over 300% of the Daily Value (DV)
- Vitamin C: 40% of the DV
- Iron: 10% of the DV
- Calcium: 6% of the DV
This soup is rich in beta-carotene from the sweet potatoes and carrots, which supports healthy vision and immune function. The coconut milk adds healthy fats, while the spices provide anti-inflammatory benefits.
Instructions
Step 1: Sauté the Aromatics
- Heat olive oil or butter in a large pot over medium heat.
- Add the chopped onion and sauté until soft and translucent (about 3-4 minutes).
- Stir in the minced garlic and grated ginger, cooking for another minute until fragrant.
Step 2: Cook the Vegetables
- Add the sweet potatoes and carrots to the pot. Stir well to coat them with the oil and aromatics.
- Sprinkle in the cumin, turmeric, cinnamon, salt, and black pepper, mixing everything together.
- Pour in the vegetable broth, making sure the vegetables are fully submerged.
- Bring the soup to a boil, then reduce the heat and let it simmer for about 20-25 minutes, or until the vegetables are soft and fork-tender.
Step 3: Blend the Soup
- Remove the pot from heat and let it cool for a few minutes.
- Use an immersion blender to blend the soup until smooth. Alternatively, transfer the soup in batches to a stand blender and blend until creamy. (Be careful with hot liquids!)
Step 4: Add Coconut Milk and Adjust Seasoning
- Stir in the coconut milk and blend again until fully incorporated.
- Taste and adjust the seasoning as needed, adding more salt, pepper, or spices if desired.
Step 5: Serve and Garnish
- Ladle the soup into bowls and garnish with fresh cilantro, pumpkin seeds, or a drizzle of coconut milk.
- Serve hot with crusty bread or a side salad for a complete meal.
Tips for the Best Sweet Potato and Carrot Soup
- For Extra Creaminess: If you prefer a richer soup, add more coconut milk or a dollop of Greek yogurt.
- Make it Spicy: Add a pinch of cayenne pepper or red chili flakes.
- For a Thicker Soup: Reduce the amount of broth slightly or let the soup simmer longer.
- Make-Ahead & Storage: Store in an airtight container in the refrigerator for up to 4 days, or freeze for up to 3 months.
Variations
- Thai-Inspired Version: Add a spoonful of red curry paste and a squeeze of lime juice.
- Protein Boost: Blend in cooked lentils or chickpeas for extra protein and fiber.
- Roasted Veggies: Roast the sweet potatoes and carrots before blending for a deeper flavor.
Final Thoughts
This Sweet Potato and Carrot Soup Recipe is a must-try for anyone looking for a delicious, nutritious, and easy-to-make meal. It’s perfect for meal prep, comforting during colder months, and adaptable to different tastes and dietary preferences. Whether enjoyed as a starter or a main course, this creamy soup is sure to be a family favorite!
So, grab your ingredients and get cooking—your taste buds will thank you!
I am Ashley Doyle, Senior Specialist in Food & Policy at The Humane Society of the United States and editor at airfryermama.com. I am passionate about transforming our global food system by promoting delicious, climate-friendly, plant-based foods. After transitioning from law to food and public policy, I now work with major food service companies to develop plant-based initiatives and animal welfare policies. My goal is to drive institutional change to combat climate change and improve our food system.