There’s nothing quite like a warm bowl of soup to bring comfort and nourishment — and this Sweet Potato and Carrot Soup is the perfect blend of both. Velvety, vibrant, and subtly spiced, it’s a soul-soothing recipe that brings out the natural sweetness of root vegetables in the most delicious way.
Few dishes manage to be this simple and this flavorful all at once.
With a short ingredient list, minimal prep, and big nutritional payoff, this is one recipe you’ll want to keep on regular rotation all year round.
I first tasted a version of this soup while visiting a cozy café tucked into a small hillside town in the fall.
The air was crisp, the leaves were fiery orange, and I was in search of something comforting.
What arrived was a deep orange bowl of creamy soup, garnished with a swirl of coconut cream and fresh thyme.
One spoonful and I was hooked — the rich sweetness of the carrots and sweet potatoes balanced with gentle spices made it unforgettable.
After returning home, I worked on recreating that same magic in my own kitchen.
This recipe is my personal twist, simplified enough for everyday cooking but still special enough to serve to friends and family.
Why You’ll Love This
1. Naturally Sweet and Perfectly Balanced
The sweetness of roasted carrots and sweet potatoes shines in this dish, enhanced by sautéed onions and just a hint of warming spices. It’s cozy but not overly rich, and the natural sugars from the veggies develop beautifully during the roasting process, giving the soup depth and complexity without the need for added sugar.
2. Packed with Nutrition
This soup is a powerhouse of vitamins A and C, fiber, and antioxidants. Sweet potatoes and carrots support immune health, skin, and vision, while the addition of ginger and garlic gives a gentle anti-inflammatory boost. It’s a great way to nourish your body while still enjoying something comforting and flavorful.
3. Quick and Beginner-Friendly
No fancy techniques required here. If you can chop vegetables and stir a pot, you can make this soup. It’s ideal for beginner cooks or anyone who wants a healthy, homemade meal on the table in under an hour. A blender is the only “extra” tool you’ll need for that silky finish.
4. Adaptable for All Diets
Naturally gluten-free, dairy-free, and vegan (if using vegetable broth), this soup works well for most diets. Want it creamier? Add a swirl of coconut milk. Want to bulk it up? Stir in some cooked lentils or chickpeas for added protein. It’s an endlessly adaptable recipe you can tweak based on your pantry or preferences.
Recipe Details
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Cuisine Type: American, Healthy, Vegetarian
- Servings: 4
- Estimated Cost: $8 total / $2 per serving
Equipment Needed
- Large soup pot or Dutch oven
- Wooden spoon
- Cutting board
- Chef’s knife
- Immersion blender (or regular blender)
- Ladle
- Optional: measuring cups and spoons, peeler
Ingredients
- 2 tablespoons olive oil – for sautéing
- 1 medium yellow onion, chopped
- 2 garlic cloves, minced
- 1 tablespoon fresh ginger, grated (or 1 teaspoon ground ginger)
- 1 lb (450g) sweet potatoes, peeled and cubed
- 3 large carrots, peeled and sliced
- 1 teaspoon ground cumin
- ½ teaspoon ground cinnamon
- ½ teaspoon smoked paprika (optional, for a deeper flavor)
- 4 cups vegetable broth (use low-sodium if preferred)
- Salt and black pepper to taste
- ½ cup canned coconut milk (optional, for creaminess)
- Fresh thyme or parsley for garnish (optional)
Step-by-Step Instructions
1. Sauté the Aromatics
Heat the olive oil in a large pot over medium heat. Add the chopped onions and cook for 4–5 minutes until translucent. Stir in the garlic and ginger and cook for another minute, until fragrant. This builds a flavorful base for the soup.
2. Add Spices and Vegetables
Sprinkle in the cumin, cinnamon, and smoked paprika. Stir to coat the onions and toast the spices briefly. Then, add the cubed sweet potatoes and sliced carrots, stirring to combine everything.
3. Pour in the Broth
Add the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to a gentle simmer. Cover the pot and let it cook for 25–30 minutes, or until the sweet potatoes and carrots are fork-tender.
4. Blend Until Smooth
Turn off the heat and let the soup cool slightly. Use an immersion blender to puree the soup right in the pot, or transfer it carefully in batches to a standard blender. Blend until smooth and creamy. For a chunkier soup, blend only part of it.
5. Add Coconut Milk and Adjust Seasoning
Stir in the coconut milk if using, then taste the soup and add salt and pepper as needed. Simmer for an additional 2–3 minutes to let the flavors meld.
6. Serve and Garnish
Ladle the soup into bowls and garnish with fresh herbs, a drizzle of coconut milk, or a sprinkle of chili flakes if you like some heat. Serve hot with crusty bread or a simple green salad.
Nutrition Facts (Per Serving)
- Calories: ~210
- Protein: 3g
- Carbohydrates: 32g
- Fiber: 6g
- Total Fat: 9g
- Sodium: 420mg (depending on broth used)
- Vitamin A: Over 300% DV
- Vitamin C: 25% DV
- Iron: 8% DV
Tips for Success
1. Roast the Veggies for More Depth
If you have extra time, roast the sweet potatoes and carrots at 400°F (200°C) for 25 minutes before adding them to the pot. This caramelizes their sugars and adds an extra layer of flavor.
2. Use Fresh Ginger If Possible
Fresh ginger gives this soup a brighter, more vibrant flavor than dried. If using ground ginger, start small and adjust to taste.
3. Don’t Over-Blitz
If using a high-speed blender, be careful not to overblend, especially if you’re adding coconut milk. Overblending can change the texture, making it too thick or frothy.
4. Adjust Thickness to Preference
If the soup is too thick after blending, add more broth or water a little at a time until you reach your desired consistency. For a thicker, heartier texture, reduce the broth slightly before blending.
Common Questions
Can I make this ahead of time?
Absolutely! This soup keeps well in the fridge for up to 5 days. The flavors even improve overnight, making it a great meal prep option.
Is it freezer-friendly?
Yes. Let the soup cool completely, then store it in airtight containers in the freezer for up to 3 months. Thaw overnight in the fridge and reheat on the stovetop.
Can I make it spicy?
Sure! Add a pinch of cayenne pepper, red chili flakes, or a chopped chili when sautéing the onions for a little kick.
What can I use instead of coconut milk?
If you prefer, use heavy cream, cashew cream, or omit it altogether. The soup will still be delicious and creamy from the blended vegetables.
Variations & Substitutions
- Add Lentils: Stir in ½ cup of red lentils before simmering for added protein and texture.
- Switch the Base: Chicken broth works if you’re not vegetarian. It gives a richer body.
- Herb It Up: Add fresh rosemary or sage for a more earthy, herbal note.
- Add Apple: For a sweet-tart twist, sauté one peeled, chopped apple with the onion. It pairs beautifully with sweet potato.
- Make it Curried: Replace cumin and cinnamon with 1 tablespoon curry powder for an Indian-inspired flavor.
Serving & Pairing Suggestions
This soup pairs beautifully with:
- A grilled cheese sandwich or crusty sourdough toast
- A side of roasted chickpeas for crunch
- A simple mixed greens salad with a citrus vinaigrette
- A dollop of Greek yogurt or crème fraîche for creaminess
Want to turn it into a full meal? Serve it alongside a hearty grain bowl or pair with your favorite protein like grilled tofu or roasted chicken.
Storage & Reheating Tips
- Refrigerate: Store in an airtight container for up to 5 days.
- Freeze: Let cool completely, then store in freezer-safe containers or silicone bags for up to 3 months.
- Reheat: Gently warm on the stovetop over medium heat, adding a splash of water or broth if needed to thin.
- Avoid Boiling Again: Especially if coconut milk is added — gentle heat keeps the texture smooth.
Sweet Potato & Carrot Soup
Ingredients
- 2 tablespoons olive oil – for sautéing
- 1 medium yellow onion chopped
- 2 garlic cloves minced
- 1 tablespoon fresh ginger grated (or 1 teaspoon ground ginger)
- 1 lb (450g) sweet potatoes, peeled and cubed
- 3 large carrots peeled and sliced
- 1 teaspoon ground cumin
- ½ teaspoon ground cinnamon
- ½ teaspoon smoked paprika optional, for a deeper flavor
- 4 cups vegetable broth use low-sodium if preferred
- Salt and black pepper to taste
- ½ cup canned coconut milk optional, for creaminess
- Fresh thyme or parsley for garnish optional
Instructions
- Heat the olive oil in a large pot over medium heat. Add the chopped onions and cook for 4–5 minutes until translucent. Stir in the garlic and ginger and cook for another minute, until fragrant. This builds a flavorful base for the soup.
- Sprinkle in the cumin, cinnamon, and smoked paprika. Stir to coat the onions and toast the spices briefly. Then, add the cubed sweet potatoes and sliced carrots, stirring to combine everything.
- Add the vegetable broth and bring the mixture to a boil. Once boiling, reduce the heat to a gentle simmer. Cover the pot and let it cook for 25–30 minutes, or until the sweet potatoes and carrots are fork-tender.
- Turn off the heat and let the soup cool slightly. Use an immersion blender to puree the soup right in the pot, or transfer it carefully in batches to a standard blender. Blend until smooth and creamy. For a chunkier soup, blend only part of it.
- Stir in the coconut milk if using, then taste the soup and add salt and pepper as needed. Simmer for an additional 2–3 minutes to let the flavors meld.
- Ladle the soup into bowls and garnish with fresh herbs, a drizzle of coconut milk, or a sprinkle of chili flakes if you like some heat. Serve hot with crusty bread or a simple green salad.
Notes
If you have extra time, roast the sweet potatoes and carrots at 400°F (200°C) for 25 minutes before adding them to the pot. This caramelizes their sugars and adds an extra layer of flavor. 2. Use Fresh Ginger If Possible
Fresh ginger gives this soup a brighter, more vibrant flavor than dried. If using ground ginger, start small and adjust to taste. 3. Don’t Over-Blitz
If using a high-speed blender, be careful not to overblend, especially if you’re adding coconut milk. Overblending can change the texture, making it too thick or frothy. 4. Adjust Thickness to Preference
If the soup is too thick after blending, add more broth or water a little at a time until you reach your desired consistency. For a thicker, heartier texture, reduce the broth slightly before blending.
Warm, inviting, and packed with goodness, this Sweet Potato and Carrot Soup is the kind of dish that never goes out of season.
Whether you’re curled up on a rainy evening or hosting a light lunch, it brings comfort, color, and nourishment to the table.
I hope you give it a try and make it your own — happy cooking and even happier eating!
