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    Home » Recipes » Lunch » Soup

    Carrot and Sweet Potato Soup

    Published: May 14, 2015 · Updated: Mar 24, 2022 by Neil 18 Comments

    37.5K shares
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    Jump to Recipe
    A garnished bowl of healthy carrot and sweet potato soup with a spoon in ready to eat.
    Two bowls of carrot and sweet potato soup.
    This 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! #neilshealthymeals #recipe #soup #carrot #sweetpotato #carrotsoup #sweetpotatosoup #healthy #vegan #glutenfree #easysoup

    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!

    Two bowls of carrot and sweet potato soup diagonally opposite each other sitting on white plates with soup spoons in.

    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!

    Birds eye view of a bowl of healthy carrot sweet potato soup with a soup spoon in and dish of chilli powder in the background.

    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.

    Bowls of carrot and sweet potato soup with soup spoons in and a container of chilli powder in the background.

    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).

    If you do click through, then thanks for being a part of Neil’s Healthy Meals!

    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.
    This is a deliciously easy carrot and sweet potato soup which you can add to your list of quick healthy meals. It's low calorie, really tasty, filling, and has just the right amount of heat from the chilli.
    Print Recipe Save Recipe Saved Recipe!
    5 from 3 votes

    Carrot and Sweet Potato Soup Recipe

    This healthy carrot and sweet potato soup recipe is delicious and simple to make. Vegan, dairy and gluten free it's also low calorie and filling too.
    Prep Time20 mins
    Cook Time40 mins
    Total Time1 hr
    Course: Lunch
    Cuisine: gluten free, International, vegan
    Servings: 4
    Calories: 143kcal
    Author: Neil

    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).

    If you do click through then thanks for being a part of Neil’s Healthy Meals!

    Equipment

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

    Ingredients

    • Low fat cooking spray
    • 1 large onion chopped
    • 2 cloves of garlic crushed
    • 3 medium sized carrots chopped
    • ½ teaspoon ground ginger
    • ½ teaspoon mild chilli powder
    • 2 medium sweet potatoes peeled and chopped
    • 1 L vegetable stock
    • Salt and freshly ground pepper to taste
    • A sprinkle of mild chilli powder for garnish
    Metric - US Customary

    Instructions

    • Spray the bottom of a large soup pan about 5 times with the low fat cooking spray.
    • Heat the soup pan on a high heat, then when the oil starts to bubble, turn the heat down to a lower heat.
    • Sauté the onion and garlic for 2 – 3 minutes, stirring constantly to ensure they don’t burn.
    • Add the carrots and cook for a further 2 – 3 minutes, again stirring constantly and add drops of hot water, if required, to prevent the mixture sticking to the bottom of the pan.
    • Stir in the ground ginger and chilli powder. Stir for 30 seconds.
    • Add the chopped sweet potato and vegetable stock. Simmer for 20 – 25 minutes until the vegetables are soft.
    • Blitz / puree in a food processor / blender, return to the same pot and re-heat.
    • Season to taste, serve and garnish with the mild chilli powder.

    Video

    Notes

    This is easily freezable.

    Nutrition

    Calories: 143kcal | Carbohydrates: 34g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Sodium: 1099mg | Potassium: 567mg | Fiber: 5g | Sugar: 10g | Vitamin A: 24281IU | Vitamin C: 8mg | Calcium: 58mg | Iron: 1mg

    Nutrition Label

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

    Nutrition Facts
    Carrot and Sweet Potato Soup
    Amount Per Serving
    Calories 143 Calories from Fat 9
    % Daily Value*
    Fat 1g2%
    Saturated Fat 1g6%
    Sodium 1099mg48%
    Potassium 567mg16%
    Carbohydrates 34g11%
    Fiber 5g21%
    Sugar 10g11%
    Protein 3g6%
    Vitamin A 24281IU486%
    Vitamin C 8mg10%
    Calcium 58mg6%
    Iron 1mg6%
    * Percent Daily Values are based on a 2000 calorie diet.

    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! 🙂

    Related

    « Mild South Indian Prawn Curry
    Lamb and Lentil Casserole »

    Reader Interactions

    Comments

    1. Erin@BeetsPerMinute

      May 14, 2015 at 1:26 pm

      5 stars
      I made soup the other night - butternut squash. It feels like Autumn outside still so I'm totally with you on the food choice! I have carrot and sweet potato on hand, I should totally make this. It's so preeetty too!
      Congrats on getting back into your field and getting the chance to showcase your skills too. That's excellent. Believe me, I know how frustrating the search (and being in transition) is. Good for you!!!

      Also, I always moan about the weather lol. I hope I get over it soon because it's definitely getting old. 🙂

      Reply
      • neil@neilshealthymeals.com

        May 15, 2015 at 5:25 am

        I LOVE butternut squash soup. Had I known you had made that the other night, we could have done a "soup swap" 😉

        Butternut squash soup is one on my list for future, it'll be fun to compare your recipe to mine!

        Thank you re: the job. I am very thankful for the change in my circumstances and for the opportunity that has come to me. I kept faith that it would come right one day. All the motivational stuff I read must have had an impact.

        You've definitely got Scottish blood in you, if you always moan about the weather. It is our right to do so!! 😀

        Reply
    2. Susie @ SuzLyfe

      May 14, 2015 at 3:48 pm

      Congratulations on the new position! That is so exciting, and I am so happy for you. We should celebrate over soup, particularly because it is rather chilly here...

      Reply
      • neil@neilshealthymeals.com

        May 15, 2015 at 5:28 am

        Thank you Susie. And I would so love to celebrate with you over soup. Plenty of it just to keep warm.

        But I mean seriously, when is it going to get warmer? This is ridiculous, I'm still wearing my outer winter gear and haven't even changed into my summer coat yet!! ❓

        Reply
    3. Rachel

      October 29, 2016 at 12:11 pm

      Super easy to make and full of flavor. Would highly recommend.

      Reply
      • neil@neilshealthymeals.com

        October 29, 2016 at 12:28 pm

        Thanks for your comment Rachel.

        I'm really glad that you liked and would recommend this soup! 😀

        Reply
    4. Lizzie

      November 23, 2016 at 1:09 pm

      Made this last night-it was awesome!
      Thank you for the recipe!

      Reply
      • neil@neilshealthymeals.com

        November 23, 2016 at 7:44 pm

        Hi Lizzie, thanks for your comment and for trying out my carrot and sweet potato soup. I'm so glad you like it! 😀

        Reply
    5. Michelle

      January 27, 2017 at 3:10 am

      Hi. What is the serving size?

      Reply
      • neil@neilshealthymeals.com

        January 27, 2017 at 5:00 am

        Hi Michelle, thanks for contacting me.

        The recipe makes 4 servings. It has those details in the recipe card.

        If you mean the actual quantity? Then I think it's roughly about 500 ml each when portioned out amongst 4 people. 🙂

        Reply
    6. Lisa

      November 11, 2017 at 9:21 am

      Making this now with added lentils -smells amazing, thank you ?

      Reply
      • neil@neilshealthymeals.com

        November 12, 2017 at 9:33 am

        Sounds brilliant Lisa! Thanks for taking the time to comment and I hope you enjoyed the soup. 😀

        Reply
        • Lisa

          November 25, 2017 at 9:23 am

          It was delicious Neil and all the family loved it too...making it again today! Thanks, Lisa

          Reply
          • neil@neilshealthymeals.com

            November 25, 2017 at 12:09 pm

            That's excellent! Thanks for letting me know Lisa. 🙂

            I must admit its one of those soups I make quite often. It's quite addictive!

            Reply
    7. Robin

      February 08, 2019 at 10:40 pm

      5 stars
      Simple and easy to make. Great flavor! Thanks for sharing.

      Reply
      • Neil

        February 09, 2019 at 5:55 am

        Thank you Robin. I really appreciate you taking the time to make, rate and comment on my recipe. And I'm glad you loved it too! 😀

        Reply
    8. Amy

      June 03, 2020 at 12:25 pm

      Hi
      On the Nutritional facts there is no fat
      Is that because there isn’t any?

      Reply
      • Neil

        June 03, 2020 at 12:39 pm

        Hi Amy, I've just updated the recipe label for you as I use new recipe label software now. There's 1g of fat.

        Reply

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