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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Minestrone Soup
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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.
Sweet potato is known to be beneficial to individuals with type 2 diabetes due to the high levels of magnesium and fiber, which can aid in reducing insulin resistance and stabilizing blood sugar.
At the heart of this soup are carrots, packed with beta-carotene. Upon cooking, the carrots release carotenoids that convert to Vitamin A, a crucial nutrient that supports vision and eye health. Vitamin A also regenerates damaged collagen, keeping your skin looking youthful and fresh.
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.
Sweet potatoes can boost your intake of important vitamins, minerals, and antioxidants. Also, sweet potatoes may help with inflammation, blood sugar spikes, and blood pressure. You can get your filling of sweet potatoes in all kinds of dishes, from salty to sweet or a bit of both.
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.
Add the carrots in the last half hour or so or when the beans are close to tender. That way the carrots will come out cooked but not mushy. Ditto, for other veggies… add them according to how much time they need to cook.
Have you ever cooked something – like, a minestrone soup or a curry with a lot of vinegar – and noticed that the vegetables stay firm and hard even after long cooking? It's not the vegetables or your cooking skills, it's the amount of acidic liquids in the cooking liquid!
“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.
Because of their higher sugar levels and high vitamin A content, you can likely enjoy them in moderation about two or three times per week. Eating these vegetables too often could lead to too much vitamin A intake or increase the potential for negative effects on your blood sugar.
Eating potassium-rich sweet potatoes helps promote a healthy heart. Higher potassium intake allows you to excrete more sodium lower your blood pressure and reduce your risk for heart disease according to the American Heart Association.
In extreme cases, overeating beta carotene from carrots can keep vitamin A from doing its job and affect your vision, bones, skin, metabolism, or immune system. Too much beta carotene also may cause problems for people who can't change it to vitamin A, such as people who have hypothyroidism.
Certainly! While tomato and carrot soup can offer vitamins and antioxidants, consuming it exclusively for multiple meals might not provide the necessary proteins, fats, and other nutrients required for a healthy recovery.
It is in fact the healthiest additions you can make to your winter diet. Carrots are filled with beta carotene, lycopene and lutein content that help aid eye health. They contain silicon, which may do wonders for your skin and hair health.
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.
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.
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.
Plant sources of vitamin A include: mangos, papaya, many of the squashes, carrots, sweet potatoes and maize (but not the white varieties). Other good sources of vitamin A are red palm oil and biruti palm oil.
Introduction: My name is Lakeisha Bayer VM, I am a brainy, kind, enchanting, healthy, lovely, clean, witty person who loves writing and wants to share my knowledge and understanding with you.
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