This Sweet Potato and Carrot Soup is made with simple every day ingredients and is perfect for dinner on those nights when your cupboard (and fridge) is bare! Not to mention it's Whole30, Paleo and Vegan friendly.
This Sweet Potato and Carrot Soup is so simple - and I LOVE simple. Seriously, whenever I see a recipe with 10+ ingredients and a huge list of instructions my eyes start to glaze over. Gimme simple and delicious EVERY DAY.
This soup came about when I had very little food in the house and was desperate to not have to go to the grocery store.I always seem to have plenty of sweet potatoes, carrots, onions and stock in my house, so I decided to make a new spin on my Roasted Pumpkin Soup.
And wouldn't you know it - it was a winner.
I sadly still had to go to the damn grocery store... but that's a whole other story!
Regardless I'm keeping this sweet potato and carrot soup in my back pocket for the next time I'm feeling lazy and have a whole lot of nothing in the cupboard.
Let's dig in...
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If you’ve tried thisSweet Potato and Carrot Soup I’d love to hear how you enjoyed it! Pop a comment and a star rating below!
This Sweet Potato and Carrot Soup is made with simple every day ingredients and is perfect for dinner on those nights when your cupboard (and fridge) is bare!
Ingredients
2 sweet potatoes, peeled and diced
3 carrots, peeled and cut into chunks
1 brown onion, quartered
1 tablespoon olive oil
1 Litre / 4 cups Chicken or Vegetable Stock
1 teaspoon garlic powder
1 teaspoon cumin
salt + pepper, to taste
Optional
coconut cream / greek yoghurt , to serve
chilli flakes or cayenne pepper, to serve
Instructions
Preheat oven to 180C / 350F. Arrange sweet potatoes, carrots and onion on a baking tray and drizzle with olive oil. Place in oven for 20-30 minutes, until the vegetables are cooked.
Place vegetables in a large pot and pour stock over. Using an immersion blender, blend until soup is smooth.
Place pot on medium-high heat and mix in garlic powder, cumin, salt & pepper. Cook for 2-3 minutes to ensure heated through then serve immediately.
Notes
Use Vegetable Stock to make Vegan.
Sub stock for fresh broth to make Whole30 compliant.
Feel free to use less stock/broth if you prefer your soup to be thicker.
What if I don't have an immersion blender? Can I use a food processor before blending with the stock?
Cassiesays
Hey Linsey - do you have a regular blender? could always use that (just make sure that it's ok to handle hot food or let it cool down before blending). Otherwise a potato masher would work in a pinch. the soup may have a more chunky consistency that way but no problems.
Katiesays
When do you add the coconut milk? Will it make it thicker or thinner?
Cassiesays
You can add the coconut cream at the very end when you've dished it out if you'd like. I only add a dash for flavour, so it won't impact the thickness of the soup much at all.
Fradelsays
Do I boil the vegetables and the stock?
Cassiesays
You blend the vegetables and the stock together after the vegetables have roasted, then place it on heat to warm it up before serving. I wouldn't recommend bringing it to a boil at this stage, no.
Rominasays
Hi, Can I let this soup cool and freeze it?
Cassiesays
Absolutely! It'll freeze very well 🙂
Rominasays
Thanks!
Laurelsays
Congratulations! So excited to hear all about the wedding. I had absolutely nothing in the house for dinner last night and was really not wanting to go out so so happy when I saw this soup. Had all the ingredients and hit the spot
Cassiesays
Thanks Laurel 🙂 we're very excited over here! I'm so glad this soup was as good to you as it was to me
In addition to beta-carotene, sweet potatoes are an excellent source of vitamin C and a good source of fiber and potassium, and carrots are a good source of fiber, vitamin K, and health-promoting phytonutrients.
Heat the oil in a large pan, add the onions, carrots and garlic, sauté for 4 mins, until they are beginning to soften but not colour. Stir in the ground coriander and plenty of seasoning and cook for 1 min. Add the stock and bring to the boil, cover and simmer for 20 mins or until the carrots are really tender.
If a soup is tasting bland in the bowl, consider adding acid rather than salt. A squeeze of lemon or lime, or a dash of yogurt or sour cream can add brightness to the bowl. Start with the basics. Ensure you've added enough salt and black pepper.
Sweet potatoes are known to be high in fiber and have a low glycemic index, which results in a less immediate impact on blood glucose levels. This can help people with diabetes keep their blood sugar levels in check.
They're high in fiber and antioxidants, which protect your body from free radical damage and promote a healthy gut and brain. They're also incredibly rich in beta carotene, which is converted to vitamin A to support good vision and your immune system.
If you enjoy sweet potatoes, you can absolutely enjoy them daily. However, eating multiple sweet potatoes every day could cause a harmless condition called carotenodermia, where your skin turns yellow-orange. You may also want to be cautious about your sweet potato intake if you have a history of kidney stones.
While certain vegetables can work just fine added directly to simmering soups and stews (say, carrots and celery), other vegetables (onions, garlic, and the like) will almost always need at least a brief sweat in a fat-based liquid before adding the remaining ingredients.
Carrots are loaded with nutrition, including fiber, vitamin A, vitamin C and calcium. And while it's true that carrots are good for eye health, their antioxidants also help protect your heart, skin, brain and immune system while reducing inflammation.
Start by sautéing onions, garlic, maybe celery, then adding the water and beans, and simmering. Add the carrots in the last half hour or so or when the beans are close to tender.
Lower the heat and simmer for 20 - 30 minutes or until the carrots are tender - longer if your carrot pieces ended up larger. But try not to overcook. Remove from heat and cool for a few minutes.
Add a splash of vinegar (any kind!), or a squeeze of citrus. Chances are, you could use a little more salt. Go ahead—it's ok. Salt perks up flat flavors and helps balance out bitter-tasting ingredients.
"If [the carrot] is smooth and can easily be scrubbed, then I don't bother to peel, if using in a soup or stir fry," she says. Blanchard points out another benefit of not peeling carrots: less food waste. Whether you leave carrots unpeeled or choose to peel them is mostly a matter of preference.
How to tell if sweet potatoes have gone bad. If your sweet potato is soft in spots, smells rotten, or oozes a mysterious liquid, that potato should be discarded. Another sign that sweet potatoes have taken a turn for the worse is if they start growing stalky purplish sprouts.
“Sweet potatoes are a source of carbohydrates, which raise blood sugars,” says White. “People with diabetes can eat carbs but need to watch portions of foods with carbs.” What this means: Limit portions to half a sweet potato per meal or snack.
A person with diabetes should include a variety of fresh, whole foods in their diet, such as nutrient-dense fruits and vegetables. Bananas are a safe and nutritious fruit for people with diabetes to eat in moderation as part of a balanced, individualized eating plan.
CSPI ranked the sweet potato number one in nutrition of all vegetables. With a score of 184, the sweet potato outscored the next highest vegetable by more than 100 points. Points were given for content of dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron and calcium.
Both of these beautiful vegetables contain beta carotene which is a red-orange pigment that gives sweet potatoes and carrots their vibrant color and contains powerful antioxidants. This pigment converts into vitamin A and is an essential vitamin to boost the immune system and promote eye health.
When our bodies lack certain vitamins or minerals, it can trigger cravings for foods that are rich in those nutrients. For example, craving leafy greens like spinach or kale may indicate a need for more iron, while a desire for carrots or sweet potatoes may be a sign of a vitamin A deficiency.
Carrots are second only to sweet potatoes as an excellent source of beta carotene (vitamin A). Vitamin A is needed for healthy skin, bones and teeth as well as to fight sickness.
Introduction: My name is Aron Pacocha, I am a happy, tasty, innocent, proud, talented, courageous, magnificent person who loves writing and wants to share my knowledge and understanding with you.
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