Carrot and Sweet Potato Soup

Healthy carrot and sweet potato soup recipe is delicious and simple to make. Vegan and gluten free it's also low calorie and filling too. Dairy free, it's a soup that gives you a warming hug just when you need it most!

Hey Folks, I've another amazing soup recipe for you today. THIS mouth watering carrot and sweet potato soup!

I know, I know, it’s another soup recipe. But it is just NOT feeling like summer here in any way at all yet.

However folks I think you'll forgive me, when you make and taste this unbelievable sweet potato and carrot soup!

It’s kind of fitting really because I recently enjoyed a sweet potato carrot soup recipe like this one. Whilst we were on holiday in Glencoe in March. From the excellent Glencoe Café.

It kept me warm then. And so I decided to recreate it for you guys!

So in the spirit of keeping warm NOW. Let's get our soup spoons out and get right into this delicious bowl of healthy carrot sweet potato soup!

So why is this sweet potato soup recipe just so good?

Well, I think that it's because carrots and sweet potatoes were meant to go together!

All of the carrot sweet potato soup ingredients here just marinate so well together producing a natural sweetness.

Whilst the ginger and hint of chilli add the warmth.

You can feel yourself slowly warming up from head to toe as this soup slips down with every mouthful.

Since publishing the original sweet potato and carrot soup recipe I've experimented with many different variations of it.

So I've added a new section on how you can vary this soup if you wish to as well. 

Otherwise if you are just wanting a super simple, delicious soup then just follow the original instructions in the recipe card.

Watch the short video I made to show you how to make this simple carrot and sweet potato soup. It shows you how easy it really is!

Jump to:

• Ingredients
• Substitutions
• Why This Is a Healthy Sweet Potato Soup
• How To Make Carrot And Sweet Potato Soup
• FAQ's
• How To Make Variations Of This Soup
• Equipment
• Other Similar Soup Recipes You Might Also Like
• Carrot and Sweet Potato Soup Recipe
• Nutrition Label
• Rate The Recipe

Ingredients

• Low Fat Cooking Spray
• Onion
• Garlic Cloves
• Carrots
• Ground Ginger
• Mild Chill Powder
• Sweet Potatoes
• Vegetable Stock
• Salt and Freshly Ground Black Pepper
• The addition of the chilli, when garnishing at the end of making this carrot sweet potato soup is optional. I like to add it as I feel it gives a little more heat and colour to the soup.

See recipe card for quantities.

Substitutions

• Low Fat Cooking Spray - you can use 1 tablespoon olive oil / coconut oil / vegetable oil instead.
• Onion
• Garlic Cloves - you can add garlic powder instead when you add the other spices. But fresh garlic cloves are best.
• Carrots - use good quality fresh carrots. Frozen are not suitable.
• Ground Ginger - you can substitute with fresh ginger or a little ginger paste.
• Mild Chill Powder - substitute with chilli flakes or you can remove if you want your soup less spicy or use a little ground cumin and paprika instead.
• Sweet Potatoes - use a large one instead of 2 medium ones.
• Vegetable Stock - use a good quality vegetable broth / vegetable stock or if you're happy for the soup not to be vegan use chicken broth / chicken stock instead.
• Salt and Freshly Ground Black Pepper

Why This Is a Healthy Sweet Potato Soup

• There are no artificial sweeteners in this recipe and it's made from simple ingredients.
• Sweet potatoes are highly nutritious and a great source of fibre, vitamins and minerals.
• Carrots are a great source of vitamin K and vitamin C as well as potassium, manganese, folate, phosphorus and like sweet potatoes, fibre.
• This healthy carrot and sweet potato soup is only 143 calories per serving.

How To Make Carrot And Sweet Potato Soup

1. Heat the cooking oil spray or olive oil in the large soup pan or large saucepan. Once the oil is hot, turn down to a low heat.
2. Sauté the onion and garlic for 2 – 3 minutes, stirring constantly to ensure they don’t burn.
3. Then add the carrots and cook for another 2 - 3 minutes. If you used the cooking oil spray you might need to add a bit of water here.
4. Stir in the ground ginger and chilli powder. Stir a little bit.
5. Then add the chopped sweet potato and stock. Simmer at a medium heat until the carrots and the sweet potato are tender.
6. Blend the soup with a stick blender / handheld blender or in a food processor. Return to pan. Check the seasoning then serve.

FAQ's

What Type of Sweet Potato To Use?

Don't be confused with yams. Choose the orange and red skinned potatoes and make sure the potatoes are firm and have no soft spots.

How To Store Sweet Potato And Carrot Soup?

This soup will last 3 - 4 days stored in an airtight container in the fridge.

Can I freeze This Soup?

Yes. Make sure the soup has cooled completely first then portion it up into plastic containers.

How To Reheat This Soup?

Defrost in the fridge overnight. Reheat on the hob or in your microwave.

How To Make Variations Of This Soup

• Use different spices. In addition to the suggestions in the list of substitutions if you like spicy foods add in some curry powder.
• Try with roasted vegetables. Roast the onion, carrots and sweet potatoes by cutting into into small chunks and roasting with a little oil in your oven for about 30 minutes. Then add all the vegetables in at step 4.
• Crème fraiche or a little coconut cream stirred into puréed soups tastes amazing, so try adding that after step 7. 

Equipment

For This Carrot Sweet Potato Soup Recipe You May Need….

The following links and any links in the recipe card below are affiliate links.

This means that if you click on it and then buy that product, I’ll get a small commission (at no extra cost to you of course).

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Equipment

• Saucepans
• Measuring spoons
• Kitchen knives
• Measuring jug
• Chopping board
• Wooden spoon
• Garlic press
• Peeler
• Soup ladle
• Blender

This is the set of pans I recommend for cooking with.

The set includes 16, 18, 20 cm saucepans, 1 x 14 cm milk pan and 1 x 24 cm fry pan.

The pans are suitable for all hobs including induction.

They come with a 1-year guarantee which can be extended to a 10-year warranty when you register the product.

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Other Similar Soup Recipes You Might Also Like

• Healthy carrot and lentil soup is a simple, tasty and filling bowl of deliciousness! Vegan and gluten free, it takes just a few budget ingredients and spices to create this hearty quick healthy soup!
• Easy Scottish lentil soup is the authentic healthy red lentil soup from Scotland. This simple soup is filling, comforting and perfect for cold weather days!
• Sweet potato and red lentil soup is a delicious and easy recipe. This healthy vegan and gluten free soup is a perfect filler that never fails to please.
• Sweet potato, garlic and chilli soup is ideal for vegans or just soup lovers alike. Filling and giving you more than your daily recommended amount of vitamin A, its just full of delicious flavours from naturally sweet ingredients.

Nutrition Label

Nutritional information provided below is calculated using paid for online tools and the exact ingredients and quantities used above.

Rate The Recipe

If you’ve made this creamy sweet potato soup, or any other recipes on Neil's Healthy Meals, then please let me know.

I’d love to hear what you think of my recipe in the comments below and please do rate my recipe 5* if you like it! 🙂