Easy Carrot and Sweet Potato Soup
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Prep Time
10 mins
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Cook Time
25 mins
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Total Time
35 mins
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Servings
4 people
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Calories
219 kcal
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Course
Main Course, Appetizer, Soup
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Cuisine
British
Easy Carrot and Sweet Potato Soup
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This Easy Carrot and Sweet Potato Soup is a delicious combination of onions, carrots, sweet potatoes and just a touch of spice. Not only is it delicious, but it’s packed with nutritional goodness, it counts as 3 of your 5 a day and only contains 219 calories!
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Ingredients
- 1 tablespoon olive oil
- 2 onion diced
- 2 cloves garlic grated or crushed
- ½ teaspoon dried chili flakes or to taste
- 1 teaspoon cumin
- 1 teaspoon garam masala
- 500 g carrot chopped into small chunks (roughly 1cm / ½inch cubes - See Note 1
- 500 g sweet potato skin removed and chopped into small chunks (roughly 1cm / ½inch cubes - See Note 2
- 750 ml vegetable stock (from a cube is fine - I use 1 Kallo Organic Vegetable Stock cube)
- salt see Note 3, to taste
- black pepper see Note 3, to taste
Instructions
- Place the olive oil and diced onions in a fairly large saucepan and gently fry for 5 minutes, with the lid on, until softened but not brown. Stir occasionally.
- Add the garlic, chilli flakes and spices. Fry for 1 more minute, stirring occasionally. (Add a small splash of water if it gets too dry.)
- Add the chopped carrots, chopped sweet potato, vegetable stock, salt and pepper and turn up the heat. Bring to the boil, then turn the heat right down and simmer for 20 minutes with the lid on, or until the vegetables are quite soft.
- Tip the soup into a blender and blitz until completely smooth. PLEASE TAKE CARE AS THE SOUP WILL BE VERY HOT! (See Note 4.)
- If necessary, return the blended soup back to the saucepan and warm back up to your desired temperature. Add more water if the soup is too thick for your liking. You may also wish to check the seasoning at this point too.
- Serve with homemade bread.
Notes
- I find, because this soup is blended until smooth, there is no need to peel the carrots. Not peeling the carrots has no negative impact on the final soup, means you get extra goodness from the skins and saves you a job!
- Peeling sweet potatoes can be a bit of a pain. A little hack to speed things up is to cut each sweet potato into thick discs, then place each disc (flat side down) on your chopping board and chop the skin off using a knife, cutting downwards all the way around each disk. I find this far quicker and easier than peeling!
- I prefer to only add black pepper to this soup, as the salt content of the stock cube makes this soup salty enough for my tastes.
- If you prefer, you can use a stick blender or leave the soup un-blended.
- Suitable for freezing.
- Nutrition information is approximate and meant as a guideline only.
Nutrition Information
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Calories
219kcal
(11%)
Carbohydrates
43g
(14%)
Protein
4g
(8%)
Fat
4g
(6%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
3g
(15%)
Sodium
163mg
(7%)
Potassium
921mg
(20%)
Fiber
8g
(32%)
Sugar
14g
(28%)
Vitamin A
38698IU
(774%)
Vitamin C
15mg
(17%)
Calcium
100mg
(10%)
Iron
2mg
(11%)
Nutrition Facts
Serving: 4people
Amount Per Serving
Calories 219 kcal
% Daily Value*
| Calories | 219kcal | 11% |
| Carbohydrates | 43g | 14% |
| Protein | 4g | 8% |
| Fat | 4g | 6% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Sodium | 163mg | 7% |
| Potassium | 921mg | 20% |
| Fiber | 8g | 32% |
| Sugar | 14g | 28% |
| Vitamin A | 38698IU | 774% |
| Vitamin C | 15mg | 17% |
| Calcium | 100mg | 10% |
| Iron | 2mg | 11% |
* Percent Daily Values are based on a 2,000 calorie diet.
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