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.

Carrot and Sweet Potato Soup

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.
Course Lunch
Cuisine gluten free, International, vegan
Keyword carrot and sweet potato soup, healthy sweet potato soup recipe, how to make carrot and sweet potato soup, sweet potato carrot soup
Prep Time 20 minutes
Cook Time 40 minutes
Total Time 1 hour
Servings 4
Calories 102kcal
Author Neil


  • Low fat cooking spray
  • 1 large onion chopped
  • 2 cloves of garlic crushed
  • 3 medium sized carrots chopped
  • ½ tsp ground ginger
  • ½ tsp 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


  • 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.



This is easily freezable.


Calories: 102kcal | Carbohydrates: 24g | Protein: 1g | Sodium: 1074mg | Potassium: 405mg | Fiber: 3g | Sugar: 8g | Vitamin A: 17495IU | Vitamin C: 6.8mg | Calcium: 44mg | Iron: 0.6mg