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5.0 from 18 votes

Carrot Soup

A warming five spice sweet potato and carrot soup recipe.

Prep Time
5 mins
Cook Time
5 mins
Total Time
27 mins
Servings: 4
Calories: 164 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 1 tablespoon olive oil
  • 1 cup (150g) onions
  • 1 tablespoon minced ginger
  • 2 garlic cloves minced
  • 1 ½ teaspoons Chinese five spice
  • 2 cups (400 g) sweet potato, peeled and cubed
  • 3 cups (500g) carrots, peeled and cut
  • 4 cups (1L) vegetable stock
  • Chilli flakes to taste
  • salt
  • ground black pepper

Instructions

    Cup of Yum
  1. Heat olive oil in a pot and fry the onions for about 6 minutes till soft.
  2. Add in the ginger, garlic, Chinese five spice, carrots and sweet potato and stir for 2 minutes until flavours develop.
  3. Add in the stock, chilli, salt and pepper and bring to a boil.
  4. Reduce the heat and simmer for about 10 minutes until the sweet potato and carrots are soft.
  5. Switch off heat, allow the soup to cool and then puree with hand blender before adjusting the seasoning.
  6. Warm soup thoroughly and garnish before serving.

Notes

  • Take your time when sautéing the onions. Cooking them slowly over medium heat for about 6 minutes allows them to release their natural sweetness, enhancing the overall flavor of the soup.
  • Take your time when sautéing the onions. Cooking them slowly over medium heat for about 6 minutes allows them to release their natural sweetness, enhancing the overall flavor of the soup.
  • Add ginger, garlic, and Chinese Five Spice after the onions have softened. This allows the spices to bloom in the residual heat, creating a depth of flavor.
  • Add ginger, garlic, and Chinese Five Spice after the onions have softened. This allows the spices to bloom in the residual heat, creating a depth of flavor.
  • Ensure uniform cutting of sweet potatoes and carrots for even cooking. This helps all the vegetables become tender simultaneously for even cooking.
  • Ensure uniform cutting of sweet potatoes and carrots for even cooking. This helps all the vegetables become tender simultaneously for even cooking.
  • Choose a good-quality vegetable stock or broth to enhance the overall taste of the soup. If using store-bought, consider low-sodium options to have better control over the salt content.
  • Choose a good-quality vegetable stock or broth to enhance the overall taste of the soup. If using store-bought, consider low-sodium options to have better control over the salt content.
  • Start with a modest amount of chili flakes and adjust according to your spice preference.
  • Start with a modest amount of chili flakes and adjust according to your spice preference.
  • When pureeing the soup, aim for a smooth and creamy consistency. Be cautious with hot liquids in a blender; allow the soup to cool slightly, or use an immersion blender directly in the pot.
  • When pureeing the soup, aim for a smooth and creamy consistency. Be cautious with hot liquids in a blender; allow the soup to cool slightly, or use an immersion blender directly in the pot.
  • Taste the soup after blending and adjust the seasoning accordingly. There are XX Blue Plan SmartPoints in one serving of this.
  • Taste the soup after blending and adjust the seasoning accordingly.
  • There are XX Blue Plan SmartPoints in one serving of this.

Nutrition Information

Calories 164kcal (8%) Carbohydrates 31g (10%) Protein 3g (6%) Fat 4g (6%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 3g Sodium 1045mg (44%) Potassium 625mg (18%) Fiber 6g (24%) Sugar 11g (22%) Vitamin A 25978IU (520%) Vitamin C 11mg (12%) Calcium 74mg (7%) Iron 1mg (6%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 164

% Daily Value*

Calories 164kcal 8%
Carbohydrates 31g 10%
Protein 3g 6%
Fat 4g 6%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 3g 15%
Sodium 1045mg 44%
Potassium 625mg 13%
Fiber 6g 24%
Sugar 11g 22%
Vitamin A 25978IU 520%
Vitamin C 11mg 12%
Calcium 74mg 7%
Iron 1mg 6%

* Percent Daily Values are based on a 2,000 calorie diet.