Sweet Potato Carrot Soup

[Tessa]

This Sweet Potato Carrot Soup with ginger and garlic is fragrant, warming, and naturally sweet. Blended up with coconut milk for a creamy texture, it's made with simple ingredients and ready in 35 minutes. Gluten-free, vegan.

A Flavorful Soup for All Seasons​

This one-pot soup is a dream to make when you want something flavorful yet quick and wholesome. The earthy sweetness of carrots and sweet potatoes is a perfect pairing here, blending up to a velvety, dairy-free puree. A touch of ginger and garlic enhances those warming flavors while coconut milk adds to the creamy texture. Serve it up as-is, or add a squeeze of lime juice and some chopped cilantro for a fresh, finishing touch.

Jump to:

• A Flavorful Soup for All Seasons
• Ingredients and Substitutions
• How to Make Sweet Potato Carrot Soup
• Variations
• Recipe tips
• Serving suggestions
• More Sweet Potato Recipes
• Recipe

Ingredients and Substitutions​

Olive oil - For sautéing the aromatics so their flavors can develop. Avocado or coconut oil also work well.

Onion and garlic - Build layers of flavor in the soup. Fresh is best here but you can buy pre-chopped to speed up prep.

Fresh ginger - Adds a fresh, zingy flavor. Use a spoon to peel the skin from the ginger before grating.

Carrots and sweet potatoes - Are naturally sweet and blend up into a silky smooth soup. You can use pre-chopped versions (if frozen, no need to thaw) to make things quicker.

Vegetable broth - An easy way to add depth of flavor. Chicken broth also works, if not vegetarian or vegan. Check that your broth is certified gluten-free.

Coconut milk - Use full-fat coconut milk for the creamiest texture. You can use ½ cup coconut cream mixed with ½ cup vegetable broth instead, if you like.

Red pepper flakes - An optional addition to bring a bit of spice. Feel free to omit if you prefer a mild flavor.

Sea salt and black pepper

How to Make Sweet Potato Carrot Soup​

Step 1: Heat olive oil in a large pot over medium heat. Add onion and cook for 4-5 minutes until softened.

Step 2: Stir in garlic and ginger; cook 1 minute until fragrant. Add carrots, sweet potato, and broth.

Step 3: Bring to a boil, then reduce heat and simmer for 18-22 minutes, until vegetables are fork-tender.

Step 4: Use an immersion blender (or carefully transfer to a blender) and blend until smooth. Stir in coconut milk, salt, black pepper, and red pepper flakes (if using). Heat gently for 2-3 minutes and adjust seasoning to taste.

Variations​

Jazz up this soup with some flavorful additions:

• Add 1-2 tablespoons gluten-free red Thai curry paste for a spicy kick.
• Season the soup with gluten-free tamari to add savory depth.
• Stir in a few handfuls of baby spinach at the end of cooking.
• Sprinkle on toasted coconut flakes for crunch.

Recipe tips​

• Try drizzling the carrots and sweet potatoes with a little olive oil then roast on a sheet pan at 400°F for 20-30 minutes until softened before adding to the pot. This enhances their natural sweetness and cuts down on simmering time.
• You can adjust the texture of the blended soup with a little more broth if needed to thin it out.
• If the soup tastes flat, it may need more salt or a squeeze of fresh lemon or lime juice.
• Reserve a little of the coconut milk to swirl on top of each bowlful as a garnish.

Serving suggestions​

This soup is delicious on its own, but extra sides are always welcome to make it more filling! Here are some ideas to serve alongside:

• For added greens, a flavorful salad like my Polenta Panzanella is always a winner.
• These crisp Oat Crackers make an excellent addition for crumbling on top.
• Make some vegan Brazilian Cheese Bread for dipping in.
• Serve alongside a slice of Tofu Spinach Quiche.
• Sprinkle on these Curried Roasted Almonds for crunch.

More Sweet Potato Recipes​

• 
  
  Chicken and Sweet Potato Soup
• 
  
  Turkey Shepherd's Pie with Sweet Potato
• 
  
  Sloppy Joe Stuffed Sweet Potatoes
• 
  
  How to Make Sweet Potato Toast (In The Oven)

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Recipe​

Print

Sweet Potato and Carrot Soup​

This Sweet Potato Carrot Soup with ginger and garlic is fragrant, warming, and naturally sweet. Blended up with coconut milk for a creamy texture, it's made with simple ingredients and ready in 35 minutes. Gluten-free, vegan.
Course Main Course, Soup
Cuisine Asian-Inspired
Diet Gluten Free
Prep Time 10 minutes minutes
Cook Time 25 minutes minutes
Total Time 35 minutes minutes
Servings 6 servings
Calories 176kcal
Author Tessa

Ingredients​

• 1 tablespoon olive oil
• 1 small onion chopped
• 3 cloves garlic minced
• 1 tablespoon fresh ginger grated (or ¼-1/2 teaspoon ground)
• 3 cups carrots peeled and chopped
• 2 cups sweet potato peeled and cubed
• ½ teaspoon dried thyme
• 4 cups vegetable broth
• 1 cup full-fat coconut milk
• 1 teaspoon salt
• ½ teaspoon ground black pepper
• ⅛ teaspoon red pepper flakes optional

US Customary - Metric

Instructions​

• Heat olive oil in a large pot over medium heat. Add onion and cook for 4-5 minutes until softened.
• Stir in garlic and ginger; cook 1 minute until fragrant. Add carrots, sweet potato, thyme, and broth.
• Bring to a boil, then reduce heat and simmer for 18-22 minutes, until vegetables are fork-tender.
• Use an immersion blender (or carefully transfer to a blender) and blend until smooth. Stir in coconut milk, salt, black pepper, and red pepper flakes (if using). Heat gently for 2-3 minutes and adjust seasoning to taste.

Notes​

Tips: If the soup tastes flat, it may need more salt or a squeeze of fresh lemon or lime juice. Reserve a little of the coconut milk to swirl on top of each bowlful as a garnish. Storage: Store cooled, leftover soup in an airtight container in the refrigerator for up to 5 days. Alternatively, freeze for up to 3 months. If frozen, thaw overnight in the refrigerator before reheating. Reheating: Warm the soup in a pot on the stove over a medium-low heat until piping hot. Alternatively, microwave individual portions in a microwave-safe bowl until piping hot.

Nutrition​

Calories: 176kcal | Carbohydrates: 20g | Protein: 2g | Fat: 11g | Saturated Fat: 7g | Polyunsaturated Fat: 0.4g | Monounsaturated Fat: 2g | Sodium: 1089mg | Potassium: 469mg | Fiber: 3g | Sugar: 7g | Vitamin A: 17332IU | Vitamin C: 7mg | Calcium: 49mg | Iron: 2mg​

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