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.
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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
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📖 Recipe
Sweet Potato and Carrot Soup
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
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.
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